Workout of the Day

Monday 08.21.17

Raise your hand if you love Monday!


Skwaat 5-5-5+ 

AMRAP12
100’ Goblet Lunge 50/35lb
5 Right Arm. Dumbbell Press 50/35lb
5 Left Arm. Dumbbell Press50/35lb
10 Toes-2-Bar

Accessory:
4x
10 Floor Lever
20 Flutter Kicks
30 Russian Twist 15/10 LB

Mobility:
3x
30 Sec Goblet Squat Hold
10 Banded Hamstring Pull Down
1 Min Seated Straddle

Sunday 08.20.17


EMOM 10

3 Power Snatch + 3 Box Jump

AMRAP12
400 M Run Buy-in
Then
2 Alt. Dumbbell Snatch 70/50lb
2 Toes-to-Bar
4 Alt. Dumbbell Snatch 70/50lb
4 Toes-to-Bar
6 Alt. Dumbbell Snatch 70/50lb
6 Toes-to-Bar

… increase 2 reps each round

Saturday 08.19.17

yay thrusters!

10 Minutes to reach 5 Rep Overhead Squat

“Push-Up Annie”
50-40-30-20-10 for time:
Double Unders
Sit-Ups
Push-Ups (hand release)

Accessory:
Teams of 3 or 4:
1 Mile Tire Flip

Mobility:
Wall Shoulder / T-Spine Stretch
Lax Foot & Calf Mash

Friday 08.18.17

Community Built

Press
1@70
1@80
1+@90

1 Mile Run For Time:
This should be all out! Give it everything you have! 

Accessory:
2K Row For time
* Every 2 Minutes complete 10 Handstand Push-ups / 2 Wall Walks / 10 Handstand Push-up w/feet on box

Mobility: 
Sprinters Stretch
Seated Straddle
IT Band/Quad/Hamstring Mash

Thursday 08.17.17

Kids these days

EMOM6
5 Power Clean
*Attempt to Use Same Wt. As Last week or more

21-18-15-12-9 reps for time:
Box Over Burpees 24/20″
Kettlebell Swing 70/53lb

Accessory:
2x
15 BB Rollouts
20 Total Birddogs
10 Goodmornings (Light)

Mobility:
Band Hamstring PNF Stretch
Pigeon
Lax Front Delt Mash

Wendesday 08.16.17

Brownie + Blondie

Skwaat
1@75
1@80
1+@85

AMRAP20:
Sled Drag 100m Forward
Sprint 100m
20 WallBall 20/14lb to 10/9’
Sprint 100m
Sled Drag 100m Backward

Accessory:
Every 90 Seconds for 9 Minutes:
2 Ring To Hip + 1 RMU + Moderate Ring Dip
or
Every 2 Min for 10 Min:
3 Ring Transition + 10 sec holding at top + 10 Sec holding at bottom

Mobility:
Box Ext. Rotation
Couch
Frog

Tuesday 08.15.17

Hey ladies, i’ll hold your dumbbell


5RNDS:

50 Double Unders
15 Pull-Up (c2b)
15 Handstand Push-up
15/10 Cal Bike

2x
Plank x 15 Sec
Side Plank x 15 Sec
Superman Plank x 15 Sec
Side Plank x 15 Sec
Plank x 1 Min

Rest as Needed

Mobility:
Band Push-Away 2×10 Each
Cobra Pose
Banded Overhead

Monday 08.14.17

What happens if CrossFitters go to SWEAT class

Deadlift
1@70
1@75
1+@85%

For time:
Overhead Walking Lunge 200m
*100m Each Hand
*On every break do 5 DB Push-Press each arm

Optional Conditioning:
Row 0:20 on/0:10 off x 8

Mobility:
Band PNF Stretch
Wall Straddle
Barbell/PVC Quad Mash

Sunday 08.13.17

Every 90 Seconds for 12 Minutes:
5 Power Snatch

AMRAP 15
50 Cal Row
40 Sit-ups
30 Slam Balls 40/30lb
20 Pull-ups
10 Ring Dips

Mobility:
Seated Straddle x 3 min
Childs Pose Complex x 2 min
IT Band Mash x 90 sec each side

Saturday 08.12.17

2 Person Team For time:
100 Cal Bike / Partner Holds Dumbbell
100 Alt. Dumbbell Snatches 50/35lb
800M Dumbbell Carry 50/35lb
100 Box Overs 24/20” 50/35lb
800M Dumbbell Carry 50/35lb
50 Right Arm Overhead Walking Lunge Steps 50/35lb
50 Left Arm Overhead Walking Lunge Steps 50/35lb
800M Dumbbell Carry 50/35lb
100 Cal Bike/ Partner Holds Dumbbell

• While Biking the partner must hold the dumbbell. Anyway is acceptable.
• Both people run and they can switch off with the dumbbell.
• The Dumbbell Never Touches the Ground. You must hand off the dumbbell on all movements.