Monday-Squat Day
Warmup: Complete
Pigeon or Couch Stretch-1 min each side
Ankle Drills-1 min each side
10 Front Back Leg Swings each side
10 Side to Side Leg Swings each side
Banded Glute Activation 1 min
A)Strength: Back Squats
5×4 @75%1RM
B)Accessory:Lower Body
1-Rear Foot Elevated Lunges 5×10/each leg
2-Med Ball Squeeze Glute Bridges 5×15
C)WOD: 2 Rounds (Thx MisFit Athletics)
25/18 Cal Bike
20 BJ (24/20)
15 DB Push Press (50/35)
*Rest 5 mins
Health-
A)Box Squat if needed
B)Same
C)WOD: 2 Rounds (Thx MisFit Athletics)
20/15 Cals on Bike
15 Box Step ups (24/20)
10 DB Push Press *Choose challenging weights
*Rest 5 mins
Tuesday-Pressing
Warmup-Complete
2 sets of 15 Front Plate Raises
2 sets of 15 Lateral Plate Raises
2 sets of 10 Banded Y’s-T’s-V’s
A)Strict Press:Build to a heavy 5
Then, 3×5@90% today’s 5
B)Accessory:Shoulders
1-Steering Wheel Front Plate Raises 3×12-15 reps
2-Bradford Presses 3×20
C)Gymnastics Skills: AMRAP 20
*Explanation in class
Health-Same
Wednesday-Conditioning
*SAME AS LAST WEEK BUT PICK A DIFFERENT OPTION
A)Running Intervals
4 sets of 1 mile run *Rest 3 mins b/t sets
*Goal=Negative Splits
Or
B)Bike or Row
1-100 Cals For Time
2-Then, AMRAP Cals in Part 1’s Time
3-Then, For Time the amount of calories in Part 2.
*Goal=Consistency. You should hit part 1 with 80-90% effort. Part 2 should be as close as possible to 100 cals. Part 3 time should be as close as possible to part 1 time.
Health
Same options but scale distances and calories as needed.
Thursday
Thanksgiving- Closed
Friday-Open Gym 8am-Noon
*No structured class but coach/coaches will be there to help explain the workouts if needed.
Warmup:Complete
5 Inchworms/Seal Stretch
5 Good Morning + 5 RDL’s (Barbell)
5 Liftoffs to knee with a light weight
A)Strength: Deadlift
4 Liftoff + Full Deadlift
*Compare to 11/20/19 (5 rep)
B)Accessory: Posterior Chain
1-Rear Foot Elevated RDL’s
5×10/ea leg
2-GHD Hip Extension
5×10
C)WOD: AMRAP 12
30/24 Row Cals
15 Pull ups
30 WB (20/14)
Health
A)Rack or Block Pulls if needed
B)Same or Single Leg RDL with hand on rail if needed.
C)WOD: AMRAP 12
30/24 Row Cals
15 Ring Row or Pull up variation if needed
30 WB (20/14)
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1-3PM