Monday- Lower Body
Warmup-Complete
Choose 2 of 3:Pigeon/Couch/Ankle Drills
10 Front Leg Swings + 10 Side to Side Leg Swings
1 min Banded Activation
A)Strength: Back Squat
5×4@80%
B)Conditioning:EMOM 20
1-50 Foot of Elly’s Complex
2-HSPU
3-Sandbag lap
4-Feet Elevated Ring Row–Normal Ring Row
Tuesday-Horizontal Pressing
**Open Gym 8AM-Noon**
A) Bench Press 5×2@85%
B) Partner WOD
100 cal Row or Bike
100 Synchro Air Squats (Top Portion)
100 WB *Partner must be in Handstand Hold while other partner accumulates WB
100 Synchro Push ups (Top Portion)
100 cal Row or Bike (Opposite of what you start with)
Wednesday-CLOSED
New Years Day
Thursday-Pulling
5 Inchworm/Seal Stretch
10/each leg Single Leg RDL Toe Touches
10 Good Morning + 10 RDL’s (Bar)
A)Deadlift 5-4-3-2-1-2-3-4-5
B)Accessory:
1-Upright Barbell Rows 5×10
2-Incline DB Rows 5×10 *1 sec pause @ top of each rep
C)WOD: For Time
10-9-8-7-6 Alt DB Thrusters (50/35)
6-7-8-9-10 KB Box Overs (24/20)
*10 min cap
Friday-Vertical Pressing
Warmup-Complete
2 sets of 15 Plate Front Raises
2 sets of 15 Plate Lateral Raises
2 sets of 10 Banded Y’s-T’s-V’s
A)Strength: Strict Press
*10 mins to build to a heavy 2
Then, 10 mins to complete 3×2@90% todays max
B)Accessory:
1-Incline DB Flys 5×10
2-Plate Complex 5 sets:
10 Around Head + 10 Front Raise + 10 Curls + 10 Presses + 10 Tri Ext + 20 Bent Over Rows
C)AMRAP 11
11 S20 (95/65)
11 T2B
Saturday
Group CrossFit 9AM
Sunday
Open Gym 10AM-Noon