Happy Friday September 29

Happy Friday
 
Warmup:
Foam roll.
Arm circles, leg swings.
Inchworms, bear, high kicks.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.
 
CrossFit Open WOD 14.1:
AMRAP 10 min:
30 DUs
15 Power Snatch (75#/55# Masters 65#/45#)

EMOM Thursday September 28

EMOM Thursday

Warmup:
Foam roll.
200 m run.
2 x (10 air squats 10 jumping jacks 10 side kick throughs). PVC work.
Burgener warmup w PVC.

EMOM 21 min:
1 – 4 strict press
2 – 6 evil wheels
3 – parking lot sprints(jog?)

Wednesday September 27

Wednesday

All rested up…

Warmup:
Foam roll.
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
10 min DU practice – jump high slow rope

20 min AMRAP:
6 pull-ups
8 burpee box jump overs
10 KBS

Heavy Tuesday September 26

Heavy Tuesday

Warmup:
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Squat cleans @ warmup weight.

Squat cleans: 3-3-2-2-1-1-1-1-1
If you are still working on technique keep these weights low and work with your Coach on correction.

Monday September 25

Monday Double DT!

Yea, no. Great work this weekend at the showdown. Recovery day today.

Warmup:
Foam roll.
Arm circles, leg swings.
Inchworms, bear, high kicks.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.

5 rounds:
8 wallballs
8 alt dumbell snatch
200 m run

Thursday September 21

EMOM Thursday

Warmup:
2 x (40 SUs 20 squats 10 push-ups).
Bear crawls, high kicks, inch worms.
PVC work.
Burgener warmup.

EMOM 21 min:
1 – 6 alt DB snatch
2 – 6 Evil wheels
3 – 6 wallballs + 1

Wednesday September 20

Wednesday

Stay tuned for schedule announcement for Friday and Saturday. Fat Man Little Boy Showdown time at SCCF!

Warmup:
Foam roll.
Lunges, bear, high kicks.
20 each (squat jumps, fire hydrants, bird dogs)
PVC work.

Back squats: 3-3-3-3-3-3-3
Remaining time is goat work – talk to your coach to help figure out what you should be working on!

Tuesday September 19

Tuesday

Warmup:
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
10 min DU practice – jump high slow rope

With one barbell…
4 Rounds:
6 DL
3 bar over burpees
6 hang power cleans
3 bar over burpees
6 front squats
3 bar over burpees
6 S2O
200 m run

Monday September 18

Monday

Warmup:
300 m run.
Foam roll.
Lunges, bear, high kicks.
Glute activation – 20 each (squats, fire hydrants, bird dogs). PVC work.
Deadlift 5-5-5 @ 75%, 3-3 @ 80%.

1/2 Cindy:
10 min AMRAP
5 pull-ups
10 push-ups
15 squats

Friday September 15

Hero Friday

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Warmup:
Foam roll.
Arm circles, leg swings. Inchworms, bear, high kicks.
50 jumping jacks.
20 sit ups.
10 push-ups.
PVC work.

Jack
20 min AMRAP:
10 push press (115#/75#)
10 KBS
10 box jumps (24″/20″)