Congrats to Coaches Logan Frank and Coach LT both going qualifying for the American Open Olympic Wei

Monday 

OverHead Squat

1-1-1-1-1

B)”Nancy”

5x

400m run

15 over head squats 95/65

Bootcamp/Monday 

2 rounds 

50m lunge (plate Over Head 25/15)

50 push ups

50 power cleans 45/35

50 ring rows

50m walking lunges plate over head. 

Tuesday 

Plank 2:20

Warm up

800m run/row then..

3x

5 scalp pull ups

5 kips

50’ inch worm

50’ broad jumps

Then 2x NFT

5 pull ups

5 push ups

5 kb swings

150m rum

“Swinging Cindy”

Amrap 20

5 pull ups

10 push ups (hr)

15 kb swings 53/35

Bootcamp/Tuesday

Same as crossfit accept 

Wod is.....

Amrap 21

7 ring rows

14 Box jumps

21 kb swings 53/35

Wednesday 

Plank 2:30

Warm up

400m run, then

-1min of:bicycles

                V-ups

                Russian twists

PVC technique/mobility/prep for the

“bear complex”. 

“The bear complex”

5x for Max (Shipee) Load

      (Each round is 7 unbroken of)....

1 power clean

1 front squat

1 push press

1 back squat

1 push press

-add weight every round

-new round at 5 min intervals

-5 burpee penalty for dropping the bar. Hehehe

Bootcamp/Wednesday 

-1 min bicycles

            V-ups

            Russian twists

            L- plank

            R- plank

500m row test 

Wod. 

Death by burpees

Every min. On the min add 1 burpee until you can’t fit them in the allotted minute. (Once you fail.... subtract 3 burpees and proceed as best you can until the 15th minute cap)

Thursday 

Plank 2:40

Warm up

5 min ez jump rope, then running prep. Highknees, butt kickers, German walk, hops, running jump rope etc. 

TGU prep-mobilize (IE windmill)

Wod

6x

300m run

6 Turkish getups

(Ahap)

Bootcamp/Thursday 

1-mile run

3x

5 scalp pull ups

5 kips

20 singles (slow controlled pace jump high)

10 SDLHP (kb) 

-t2b technique 

Wod

4x for reps

1 min of....

-toes to bar

-double unders

-cal row

-rest

Friday 

800m run then...

3x 

50’ duck walk

10 back squats (pvc)

10 goodmornings

Cash out 400m run

-Backsquat tech and mobility

E2MOM 10min

3 back squats

Wod 

5x for reps

1min burpees 

1 min rest. 

Bootcamp/Friday 

800m run

3x 

5 scalp pull ups 

5 kips

5 toes to bar 

50’ inch worm

50’ broad jumps

Wod

“Tabata something else”

32 intervals of 20:10

-pull ups

-push ups

-sit ups

-squats

Cash out 

Accumulate 1 min of L sit on parralettes

Saturday 

9am crossfit 

TBD

10am Max out Saturday/team crossfit 

TBD

11am yoga 

Sunday  

Open gym 

9-11am

Mmm

TBD.