Daily Workout

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Clean

Workout

20 min

Work up to a heavy weight

• 1 hang squat clean
• 1 front squat
• 1 jerk

Metcon

4 rounds for time

• 10 – jumping ball squats (80/50)
• 30 – ABMAT Sit-ups
• 2:00m Run

Evening Family Workout

• 3-mile walk
• 4 rounds for time
  • 10 Knees-to-Waist
  • 10 Sumo-Deadlift-High-Pulls (25lb – Concrete Block)
  • 10 Box Step Overs w/ (45/20 Dumbells)

Warm Up

15 Min

• 8 min Assault Bike
• Stretch
• Warm Up Clean

Workout

20 min

• Work up to Max Squat Clean and Jerk
• 6 Hollow Rocks after Cleans

Metcon For Time

• 15 – Squat Cleans (155/105)
• 30 – Shoulder-to-over Med-ball (50/30)
• 30 – Toes-to-Bar
• 30 – Box Jumps/Step Up (24/20)
• 15 – Thrusters (155/105)
• 30 – Pull Ups
• 30 – Burpees
• 100 meter Overhead Lunges (45/35)

Warm Up

3 mile walk

Workout

21 -15 -9

• Thruster 45/10 lb DB
• Ring Rows

Warm Up

4 rounds Assault Bike

• 1-minute at 400+ Watts (or 1.5 to 2 times body weight)
• 30-second recovery
  

Stretch and Mobility (5 to 10min)

Workout

Power

10 rounds (or 20min time cap)

• 1 squat snatch or clean and jerk (about 75% of 1 RM)
• 3 box jumps (24/20)

Metcon

4 rounds

• 500m row (at 1:50 or less)
• 500m ski (at 2:00 or less)
• 2 min rest

Warm Up

15 min AMRAP

• Craig Special (Hang Squat Clean + 1 Front Squat) + Jerk
• Work up in weight with each rep

Workout

Chipper for Time

40, 30, 20, 10 Reps

• Assault Bike Cals
• Toes-to-bar (scale knees to waist)
• Air Squats
• Burpees

Workout

Today starts the beginning of the Crossfit® open workouts with the announcement of 19.1 arriving last night. Our plan is to follow the open workouts as part of our training.

15 min AMRAP

• 19 wall-balls (20/14)
• 19 Cal Rower

Complete as many rounds as possible. Each cal counts as a rep.

Workout

3000m Row and Thrusters

• Row for 3min
• 10 Thursters (95/75)

Repeat until you reach 3000 meters.

Strength

Clean and Jerks

• 5-5-3-3-3-1-1-1-1

Increase weight on each set and finish with heavy singles

Squats

• 3 x 20 at 50%

Workout

5 rounds for time

• 6 Pull-ups
• 9 sumo deadlift high pulls (95/75)
• 12 cal assault bike

Rest for a couple of minutes

60 Wallballs for Time (20/14)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max