The Open is Over!!!!

Monday 

A)Warm up

B)wod prep and instruction

C)”The Chief” Hero wod

Max Rounds + Reps 3min of work, 1 min of rest/recovery. 5x. 

3 Power Cleans 135/95

6 HR Push ups

9 air squats. 

D)cool down

Bootcamp/Monday 

A)warm up

B)wod prep

C)Amrap 20

5   bicep curls 

10 push presses

15 squats. 

D)Cool down

Tuesday 

A)warm up

B)instruction/wod prep

C)for reps

5x 

1min cal row

1min wall balls 20/14

1min KB swings 53/35

1min rest

D)cool down

Bootcamp/Tuesday  

A)warm up

B)wod prep/instruction

C)for time

1K row buy in

Then...

5x of 

5 Deadlifts

25 bar jumps 

........Cash out 800m run

Wednesday 

A)Warm up

B)wod prep/instruction. 

C)100 Curtis Ps for time 

Curtis P= 1power clean

                 2 front racked lunges (e/leg)

                  1 shoulder to overhead

Bootcamp/Wednesday  

A)warm up/mobility

B)hand stand skills and drills

C)”round robin”

4x

50m tire drags

300m run

Thursday 

A)warm up

B)instruction/prep

C)for reps

Tabata 8x each movement. :20sec of work :10sec of rest 

1 minute of recovery after 8 sets

-bicep curls

-twists strict toes to bar

-calf raises (with barbell on back)

-burpees

Bootcamp/Thursday 

See yesterday’s CrossFit. 

Friday 

A)warm up 

B)prep/instruction

C)”heavy baseline”

500m row

40 back squats 135/95

30 med ball sit ups 14/10

20 ring push ups

10 weighted strict pull ups 14/10 med ball

Bootcamp/Friday 

Saturday 

Sunday 

9am open gym

10am Olympic weightlifting.