Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit
9am- CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

10/16/2018

10/16/2018

Pistol Progression Drills

Back Squat 3-3-3-3

L3:
EMOM 6:
25x Double Unders
10x Goblet Squats (53/35)

L2:
EMOM 6:
15x Double Unders
10x Goblet Squats (53/35)

L1:
EMOM 6:
25x Single Unders
10x Goblet Squats (35/26)

Today's Schedule

Today's Schedule

6am- CrossFit
7am- CrossFit Basic
9am- CrossFit
11am- Master's CrossFit
12pm- CrossFit
4pm- CrossFit
5pm- CrossFit
6pm- CrossFit
7pm- CrossFit

10/15/2018

10/15/2018

Gymnastics cycle starts today!!

L3:
Weighted Strict Pull-up to 5RM
Then: 4 Drop Sets @ 85-90%
Or 5xMR Banded bar muscle-ups

L2:
5xMR Strict Pull-ups

L1:
5x5 Self-assisted Pull-ups

L3:
AMRAP 10:
5x SB Get-ups
10x Power Cleans (135#/95#)
15x Star Jumps

L2:
AMRAP 10:
5x SB Get-ups
10x Power Cleans (115#/80#)
15x Star Jumps

L1:
AMRAP 10:
5x SB Get-ups
10x Power Cleans (95#/65#)
15x Star Jumps

Today's Schedule

Today's Schedule

10:00am-12:00pm
Open Gym

4:00pm-5:00pm
​​​​​​​Yoga

10/13/2018

10/13/2018

Saturday Team Workout!!

10/12/2018

10/12/2018

L3:
50x Lunges
5x Rope Climbs
50x Sit-ups
40x Lunges
4x Rope Climbs
40x Sit-ups
30x Lunges
3x Rope Climbs
30x Sit-ups
20x Lunges
2x Rope Climbs
20x Sit-ups
10x Lunges
1x Rope Climbs
10x Sit-ups
*Lunges are total, not per side

L2:
40x Lunges
4x Rope Climbs
40x Sit-ups
30x Lunges
3x Rope Climbs
30x Sit-ups
20x Lunges
2x Rope Climbs
20x Sit-ups
10x Lunges
1x Rope Climbs
10x Sit-ups
*Lunges are total, not per side

L1:
30x Lunges
3x Pulls to standing
30x Sit-ups
20x Lunges
2x Pulls to standing
20x Sit-ups
10x Lunges
1x Pulls to standing
10x Sit-ups
*Lunges are total, not per side

10/11/2018

10/11/2018

Jerk 1rm

L3:
EMOM 8:
10x KB Swings (70#/53#)
6x Goblet Squats

L2:
EMOM 8:
10x KB Swings (53#/35#)
6x Goblet Squats

L1:
EMOM 8:
10x KB Swings (35#/26#)
6x Goblet Squats

10/10/2018

10/10/2018

L3:
5-4-3-2-1
Deadlift (275#/185#)
Power Clean (145#/100#)
Bar Muscle-up
Then:
1x 400m Run
Then:
1-2-3-4-5
Back Squat (225#/145#)
Power Snatch (145#/100#)
Bar Muscle-up

L2:
5-4-3-2-1
Deadlift (225#/155#)
Power Clean (115#/80#)
C2B
Then:
1x 400m Run
Then:
1-2-3-4-5
Back Squat (185#/105#)
Power Snatch (115#/80#)
C2B

L1:
5-4-3-2-1
Deadlift (185#/105#)
Power Clean (95#/65#)
Ring Row
Then:
1x 400m Run
Then:
1-2-3-4-5
Back Squat (185#/105#)
Power Snatch (95#/65#)
Ring Row

10/09/2018

10/09/2018

Clean 1rm

L3:
AMRAP 7:
25x Double-unders
15x Box Jumps (24"/20")
5x Ring Dips

L2:
AMRAP 7:
15x Double-unders
10x Box Jumps (24"/20")
5x Box/bar Dips

L1:
AMRAP 7:
25x Single-unders
10x Box Jumps (24"/20")
5x Push-ups