Thursday Thanks

1. start @ 0:00
    --for time:
           150 air squats
           2000m row
           150 air squats

(rest until 25:00)

2. start @ 25:00
    -- 2 rounds, for time, of:
           50 GHD sit ups
           25 deadlifts @ 225/155

(rest as needed)

3. EMOM x 10 minutes:
    odd) 10 strict toes to bar
   even) 10 strict handstand push ups

Wednesday Work

1. Track Work
     a. warm up: 400m jog + dynamic exercises + 400m jog
     b. the work:
           800m, for time
            (5:00 break)
           10 sets of: 50m sprint + 50m recovery jog
            (10:00 break)
           2x 800m @ sub-mile PR pace
            (rest 3:00 between efforts)
     c. cool down: 800m jog

2. CrossFit Conditioning
       21-18-15-12-9-6-3, for time, of:
        sumo DL high pull @ 75/55
        push jerk @ 75/55

FYF

I. Warm Up 

    i. 5:00 ski @ ~2:00 pace 

   ii. 2x thru: 

        10 pass thrus

        10 wall squats 

        10 goblet squats 

        10 burpees over rower 

II. The Work 

     EMOM X 40 

       odd) 15-calorie row 

      even) 15 wall balls @ 20/14 

IWT Thursday

I. Warm up
     i. 5:00 row @ 70-75%
    ii. 3x thru:
          10 pass throughs, 5 wall squats, 10 russian kbs, 10 inch worms

II. IWT
     i. 3 rounds (rest 2:00 between rounds)
          10 power cleans @ 50% of CJ + 2:00 rowing (for meters)
  --5:00 break--
    ii. 3 rounds (rest 2:00 between rounds)
          15 bench press @ 50% of 1RM + 2:00 of burpee pull ups
  --5:00 break--
   iii. 10x10 push ups (alternate with partner or rest 1:1)

Wednesday Work

I. Warm Up
     i. 5:00 row @ < 2:00 pace
    ii. 2x thru:
         10 pass throughs
           5 wall squats
         10 goblet squats
         10 db strict press

II. Olympic Lifting
     i. every 2:00 x 10 sets
          3 TNG power snatch @ 70% of 1RM power snatch
          + 10-calorie airdyne sprint

III. Gymnastics
     i. every :30 x 8 sets: 2 strict wall facing handstand push ups
    ii. every :30 x 16 sets: 5 kipping handstand push ups

IV. Conditioning
     -- EMOM x 24:
          i. 15 kb swings @ 53/35#
         ii. 15 box jump (step down) @ 24/20"
        iii. 20 overhead squats @ 75/55#

Team Tuesday

I. Warm Up
     a. 5:00 AD @ 80-85%
     b. 2x thru:
          10 pass throughs, 10 wall squats, 10 russian KBS, 5 burpee broad jumps

II. Weightlifting (choose a or b)
     a. Squat Program (Week 3, Day 1)
          i. back squat -- x9 @ 60, x9 @ 67, x6 @ 72, x6 @ 77, x3 @ 82, x3 @ 87 (rest 2:00)
         ii. front squat -- 4x5 @ 70% (rest 2:00)
     b. Deadlift
          i. 10-9-8-7-6-5-4-3-2-1 (increase weight per set)
              * follow each set with 3 box jumps @ 40"
            ** rest 1:30 after each set

III. Gymnastics
      a. 6 sets of: 2 bar muscle ups + 4 toes to bar + 2 chest to bar pull ups + 4 toes to bar

IV. Team Workout
      - in teams of 3:
           3 rounds, for time, of:
              100 calorie row (switch every 20 cals)
                75 shoulder to overhead @ 135/95 (switch as desired)
                50 burpees to 25# plate (alternate each rep) 

Sunday Service

I. Warm Up

    a) 5:00 row @ <2:00 

    b) 2x thru: 

        10 pass thrus

          5 wall squats 

        10 goblet squats 

        10 jumping squats 

II. 15 minutes to work to a heavy power clean + jerk 

III. 20-->1 thrusters w/ empty barbell 

     (20 double unders after each set) 

 

-- rest 5:00 -- 

IV. 20-->1 air squats wearing 20# vest

     (5 push ups after each set)