Workout of the Day

A. Back Squat

5-4-3-2-1 @ moderate to heavy based on feel

rest 2-3 mins

B. Bench Press

5 x 5 @ moderate to heavy based on feel

rest 1-2 mins

24-18-12

DB Snatch 50/35

Cal Row

Purpose and Desired stimulus:

– squat strength

– upper press strength

– fast short intense conditioning

– open movements

CrossFit

DB Open WOD 16.1

AMRAP in 20 minutes

25 foot 2 DB Overhead Walking Lunges (50/35 lb)

8 Bar Facing Burpees

25 foot 2 DB Overhead Walking Lunges (50/35 lb)

8 Chest-to-Bar Pull-Ups

Purpose and Desired stimulus:

– open WOD tester

MFit

Warm up:

1 min bike

Bottom squat rot x5e

Banded SA OHP x10e

Burpee to target x5e

4 Rounds in a continuous circuit:

A1.  DB Contralateral Lateral step up x8-10e

A2. Banded lateral walk x12-15e

A3. Top to top seated OHP x6-8e

Conditioning: 4 REFT

12/10 cal bike

16 Wall balls

8 Burpee box jump over

rest 1:30

Mobility:

10 90/90e

Lizard pose 1 min e

EMOM 8

– Dragon Flag Negtives (manageable set with slow tempo in :45)

–  Weighted Dead Bugs  (slow and controlled for :45)

With a partner for time:

50 Sit ups

50 Cal Row

50 Inverted Row

50 Cal Bike

50 Suitcase Deadlifts 70/53

50 Cal Ski

*15min CAP

Purpose and Desired stimulus:

– partner fun WOD

– core work

– horizontal upper pull

– hinge work

EMOM 12

– 50ft HSW or Bear Crawl

– 50Ft Farmers Carry 70/53

– 8 TTB

– Rest

4 Rounds

:30 AMRAP HSPU; rest :30

:30 AMRAP Box Jumps; rest :30

:30 AMRAP DB Hang Clean and Jerks; rest :30

rest 1 min

Purpose and Desired stimulus:

– gymnastics work

– Core stability

– Open movement 1:1 intensity intervals

– volume/capacoty build with open moves

A. Squat Snatch

Every 2 mins x 5-4-3-2-1

– ride bike at easy pace between sets

– touch and go not required

– build in weight through sets

5 REFT

60 Double Unders

12 Wall Ball Shots 20/14

“8 Burpees to 6″” target “

rest 1:00

Purpose and Desired stimulus:

– Snatch Work

– open movement intervals

– 2:1 Work to rest intervals (approx.)

CrossFit

EMOM 10

– 1:00 Moderate Cal Bike (labored conversation pace)

– 3-6 Bar Muscle Ups**

30 Mins for quality; conversation pace; engine building

150m Row

100Ft 2 DB OH Carry 50/35

300m Row

100Ft BW only Walking Lunges

600m Row

5 Strict Pull Ups

10 Hand Release Push Ups

Purpose and Desired stimulus:

– specific pacing protocols

– EN2 Mixed modal work

– progression for Friday

– Push Pull upper strength/endurance

– gynastics skill work

– progressive scaling for gymnastics

MFit

Warm up: 2 Rounds

1 min row

8 Plate Jefferson curl

8 Step ups e

8 KB swings

3 Rounds:

A1. BB Rack pull x6-8

rest 0:30

A2. DB Curtsy Lunge x8-10e

rest 1 min

Conditioning: EMOM 16

10/8 cal row

10 Box jumps

8 DB burpee deadlifts

rest

30 MIN AMRAP

500m ROW

24 Air Squats

21 Sit Ups

18 Inverted Row

Purpose and Desired stimulus:

– long duration conditioning

– endurance

– body weight movements

A. Back Squat

5×5 @ moderate to heavy based on feel

rest 2-3 mins

B. Weighted Pull Up or Bar/Ring Negatives

5x 3-5 @ moderate to heavy based on feel

rest 1-2 mins

7 MIN AMRAP

7 DB Burpees 50/35

7 DB Step Overs 50/35

7 Renegade Row 50/35

Purpose and Desired stimulus:

– squat strength

– upper pulling strength

– fast short intense conditioning

Open WOD 17.4

13 min AMRAP

55 Deadlifts 225/155

55 Wall Ball Shots 20/14 10’/9′

55 Cal Row

55 HSPU

Purpose and Desired stimulus:

– open tester

24 Min AMRAP w/ a partner

400m Shuttle Run (6x D/B length of gym; 3 each partner)

30 Deck Squats

800m Row

30 Candle Sticks

1000m Bike

16 Box Jumps 24/20 (step down; no bounding)

Purpose and Desired stimulus:

– partner work

– gymnastics tumbling

– body control/coordination

– long duration work/rest with partner