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8/20/18-8/25/18

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Monday
Strength
5×8 Deadlift

Conditioning
3RFT
12 Pull Ups
Run 400m
21 KB Swings 53/35

Tuesday
Strength
A1)4×3 Strict Press
B1)4×3 Push Press
<Clean From Floor>

Conditioning
5 RFT
6 Hang Squat Cleans 135/95
11 Lateral Burpees Over Bar

Wednesday
Speed
8xEMOM
Back Pedal 10yd
Sprint 10yd
Sprint Back 20yds

Power
5x
Vertical Jump to Broad Jump 20yds

Core
3×15 Russian WB Toss Ea Side

Conditioning
AMRAP 5
Max ALT DB Clean & Jerks 50/35

Thursday
Conditioning
“Test Your Might”
AMRAP30
Run 400m
Roll “Fitness Cube”
Complete whatever task you roll.
Water Breaks are 1 min not 10min

Strength
A1)4×10 Heavy Hammer Curls
A2)4×15 Barbell Curls

Friday
Strength – Big Back
A1)4×20 Barbell Shrugs
A2)4×15 Barbell Rows
A3)4xMax Band Pull Down Hold

Conditioning
10-9-8-7-6-5-4-3-2-1
DB Snatch ea Arm 70/50
20-18-16-14-12-10-8-6-4-2
Ring Push Up

8/13/18-8/18/18

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Monday
Strength
Front Squat 4×10

Conditioning
“Diane”
For Time
21-15-9
Deadlift 225/155
Handstand PushUps [Scale Seated DB Press]

Tuesday
Strength
A1)10-8-6-4-6-8-10 Landmine Press
A2)10-8-6-4-6-8-10 Alt Bentover BB Row

Conditioning
For Time
100 Power Cleans 95/65
*3 Burpees Over Bar Top Of Every Min

Wednesday
TRACK DAY
4×400
8×200
16×100
Rest 1:1

BRING YOUR HEADPHONES!

Thursday
Strength
Close Grip Bench Press
1×5@70%,1×5@75, 1×4@80, 1×3@85

Conditioning
AMRAP 16
15 KB Swings 70/55
10 HR Push Ups
5 Strict C-2-B PullUps

Core
200 Russian Twists

Friday
Speed
EMOM10
Floor Start Suicide
0-10-0-20-0

Power
5×4 Seated Box Jump

Conditioning
5RFT
Run 200m
10 Push Press 135/95
15 Toes To Bar

STRONGMAN SATURDAYS!!!
Come Ready To Lift Heavy
Ladies: Leave the tanktops at home..you have been warned

“Run The The Rack” For Time
40ft Carry + Object Over Yoke
75 Stone/100lbs DBALL/115 Stone/150 Sandbag

Last Man Standing 2RM Deadlift
Men:225
Ladies:155

Max Shoulder 2 Overhead From Rack

8/6/18-8/11/18

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Monday
Strength
A1)5×8 Romanian Deadlift
A2)5×8 Barbell Row

Conditioning
“Boulder”
50-40-30-20-10
Push Press 75/55
Double Unders

Tuesday
Strength | Skill
Stone-To-Shoulder
5×5

Conditioning
Run 400m
50 DB Snatches Right Arm 50/35
50 Burpees Over DB
50 DB Snatches Left Arm
Run 400m

Wednesday
Strength
4x
3 Hang Squat Cleans + 5 Front Squats @ 70/75/80/85%

Conditioning
Teams Of 3
4 Rounds
1 Min ea station
a)Deadlift 225/155
b)Box Jump
c)C-2-B Pull Up

Thursday
Strength
Close Grip Bench Press
1×5@65%, 1×5@70 2×5@75% of 2RM

Conditioning
“Isabel”
For Time
30 Snatches 135/95

Freestyle Friday
Strength
A1)5×10 Dumbbells
A2)5×10 Dumbbells

Conditioning
AMRAP 18
Run 200m
a)Class Picks
b)Individual Pick

**
Guys think of this as Open Gym Meets a Regular Day.
On the strength you will pick two DB movements for your strength. It’s all up to you.

On the AMRAP the class as a whole will pick one movement and reps scheme and then the next movement will be up to you
the individual athlete!

Saturday
A1)4×10 Back Squat
A2)100ft sled drag

B1)4×15 Hammer Curls
B2)4×15 BB Curls

Conditioning
*20 Min Cap
Run 400m
100 KB Swings*
100 WB Shots
Run 400m

*May break up KB/WB shots however.

7/30/18-8/8/18

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Monday
Find 5RM Back Squat

Tuesday
Strength
A1)3×15 Arnold Press
A2)3×15 B.O. Rev. Grip DB Row

Conditioning
“10 Second Car”
5 RFT
5 Hang Power Cleans 135/95
10 Lateral Burpees Over The Bar

Wednesday
Strength
5 x 2 Power Snatches + 1 Power Snatch |E2M

Conditioning
10-9-8-7-6-5-4-3-2-1
Thrusters 75/55
Ring Dips

Thursday
Strength
Close Grip Bench Press
1×5@60%, 2×5@70 1×5@75% of 2RM

Conditioning
“Against All Odds”
For Time
Teams Of 2**
200 Russian KB Swings 53/35
100 WB Burpees
400m Partner Run
100 WB Situps
200 KB Deadlifts

**Partners MUST Switch Top Of Every Minute

Friday
Speed
EMOM8
50yd Falling Start Sprints

Core
3×15 Lateral WB Toss Each Side

Glutes
3x
20yd Banded Side Step (L-Side)
20yd Walking Lunge
20yd Banded Side Step
20yd Walking Lunge (R-Side)

Conditioning
“Hydra”
AMRAP3
1-2-3-4
Ball Slam
Push Ups

<Rest 1 Min>

AMRAP3
1-2-3-4
Alt DB Snatch
V-UP

<Rest 1 Min>

AMRAP3
1-2-3-4
Box Step Over
Pull Ups

Saturday
Strength
A1)5×5 Deadlift
A2)5×10 Hammer Curl
A3)5×15 Band Tricep Extension

Conditioning
For Time
75 Hang Cleans 75/55
Run 400
75 Hang Snatches

Cash Out
2 Min Max Mtn Climbers

7/23/18-7/28/18

By: 0

Monday
Strength
Back Squat
8@85%, 4@105%, 1@115%, 4@105%, 8@85%

Conditioning
Diane
21-15-9
Deadlift 225/155
Handstand Push Up [Scale Seated DB Press]
*15 Min Cap

Tuesday
Strength
Teams of 2
12 Min Find Max 5RM Hang Power Clean
<Rest 3 Min>

Conditioning
“Cliff Hanger”
For Time
100 Hang Power Cleans @ 50% of 5RM
75 S-2-O
50 Strict Pull Ups [Scale 2:1 Ring Row]
25 Alt Partner Medball 40yd Runs 20/14

Wednesday
Conditioning
Parker
9 RFT
9 Burpees
25 Situps
14 Air Squats
*25 MIN CAP*

OPEN GYM WITH REMAINING TIME
Open gym gives you the opportunity to work on whatever you want.
Mobility, lifting, cardio, skill.

Thursday
Strength
20 Min
Find 2RM Close Grip Bench Press

Conditioning
“Run N’ Gun”
EMOM12
E: Run 100m
O: 10 Bench DB Rows ea Arm

Friday
Speed
5 Partner Band Sprints 50yds ea

Trunk
3RDS
50 Russian Twists
15 WTD V-Ups
Rest 1 min

Conditioning
AMRAP8
3-5-7
KB Swing 70/53
Burpee Box Jump Over

Saturday
Teams of 2
Part A
3 Rounds
Partner 400m Run
21 Alt DB Snatches 50/35*
12 Toes-2-Bar [Scale 24 Hanging Knee Raises]*

<THEN>

Part B
60 Clean & Jerks 135/95*
*You can break up work however you need to but you MUST run together.

7/16/18-7/21/18

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Monday
Strength
Back Squat
8 x 80%|4@100%|2@112%|4@100%|8 x 80% of 5RM

Conditioning
Race Against Time Remix
For Time
100 Alt DB Snatches* 50/35
*5 Burpees Top Of Every Min
8 Min Cap

Tuesday
Strength
3 x 6 Push Press + 6 Split Jerks

Conditioning
5 RFT
Run 400m
5 Power Cleans @ 90% BW
[Scale 80% 1RM]
[Scale 2: 25 KB Swings]

Wednesday
Strength
15 Min Find 8RM Deadlift

Conditioning
For Time
30-20-10-20-30
Double Unders
10-20-30-20-10
WB Shots 20/14

Thursday
Strength Day
A1) 3x 12 Wide Grip Bench Press
A2)3x 12 Bent Over DB Rows

B1)3x30yd Sled Drag 135/90 {Scale 90/75]
B2)3x30yd Sled Pull

EMOM8
E; Partner A 20s Max Plate Burpees|Partner B 20s Deadbug Hold
O:Partner B 20s Max Plate Burpees|Partner A 20s Deadbug Hold

Friday
Hit N Quit
AMRAP 12
10 RKB Swings 50/35
10 Box Step Overs w/KB
100m Farmers Carry w/KB
[REST 3 Min]
THEN
15 Min Find Max Clean & Jerk

Saturday
Pediatric Cancer Charity Workout for Parker
REPORT TO CROSSFIT 146 in La Porte Texas
8:15AM Sharp!

7/2/18-7/7/18

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Monday
Strength
Back Squat
8R@70%, 4r@90%, 2R@110%, 4r@90%, 8R@70%

Conditioning
“NO2”
AMRAP 8
1-2-3-4-5…
Alt DB Clean and Jerks
Burpee Over DB 50/35

Tuesday
Strength
EMOM 10
E: 5 Strict Chest 2 Bar pull ups
O: 5 HSPU

Conditioning
5 Knuckle Shuffle
Teams of 2
Partner A
AMRAP 8
3-6-9…
Hang Power Snatch 65/45
Box Jump 24/20
(MEANWHILE)
PARTNER B
AMRAP 8
10 OH Plate Lunges
10 Deadlift 185/135 (Scale 135/95)
..
REST 2MIN SWITCH

WEDNESDAY
GYM CLOSED
HAPPY BIRTHDAY AMERICA!!

Thursday
Strength
A1 3×15 Neutral Grip DB Bench Press
A2 3×15 BB Curls

Conditioning
“Run It Back”
5 RFT
10 Strict Press 95/65
15 Front Squats
20yd Rev Bear Crawl
Run 400m

Friday
Strength
🍑🍑🍑
3×15 Band Good Morning
3×15 KB Sumo Deadlift
3×15 Single Leg Hip bridges

Conditioning
“MINUTE MAN”
21-15-9
Power Clean 135/95
Ring Dips

SATURDAY
RUN 5K @ OYSTER CREEK PARK

6/25/18-6/30/18

By: 0

Monday
Strength
Back Squat
8R@65%, 4r@85%, 2R@105%, 4r@85%, 8R@65%

Conditioning
“Blue Chips”
AFAP
Run 800m
100 Russian KB Swings 53/35
50 WB Shots 20/14
25 Burpees Over KB

Tuesday
Strength
4×10 Landmine Presses ea Arm

Conditioning
“Wax On Wax Off”
21-15-9
DB Cleans ea Arm 50/35
Pull Ups
<THEN>
9-15-21
DB Snatches ea Arm
Ring Push Ups

Wednesday
Strength
5 Min Find Heavy 1 Rep Clean
<THEN>
1 Clean every 20s|10 Min

Conditioning
“Push It 2 The Limit”
AMRAP15
30 Doubles
15 Push Press 75/55

Core
“Cowboy Abs”
3 Rounds
25 Toe-Touches w/plate
50 Russian Twists
10 Plate V-Ups
Rest 40s

Thursday
Strength
A1)3×15 Close Grip Bench Press
A2)3×15 Floor DB Skull Crushers

Conditioning
“TrIsabel”
Teams of 2
90 Snatches 135/95
*E3M Partner 200m Run

Friday
Strength
Sexy Back
A1)4×10 BB Shrugs
A2)4×10 Wide Grip Pull Ups
A3)4×10 WTD Superman
A4)4×10 Seated Band Rows

Conditioning
“Double Dragon”
EMOM12
Min 1)5 Deadlifts + 8 Lateral B.O.B.
Min 2)60 yd Sled Drag 90/60

Saturday
Strength
4×8 Front Squat
4x20yd SB Lunge

Conditioning
“Burger King”
Have it your way. Pick any movement with the following raps
100
75
50
75
100

6/18/18-6/23/18

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Monday
Strength
Back Squat
8R@60%, 4r@80%, 2R@100%, 4r@80%, 8R@60%
Based on 5RM

Cond.
“Totally Krossed Out”
21-15-9
Deadlift 225/155
Box Jump 30/24

Tuesday
Strength
A1)3×8 Pull Ups
A2)3×12 Hammer Curls

Cond.
“Arm Pump”
AMRAP 25
Run 400m
15 DB Snatches EA Arm
10 Single Arm Renegade Rows Ea Arm
20 H.R. Push Ups

Wednesday
Speed
5×5 Behind The Neck Push Jerk

Cond.
“Annie”
50-40-30-20-10
Double Unders [Scale 3:1 Singles]
Situps

Thursday
Strength
3 Position Bench Press [Upper Mid Lower]
5-4-3-2-1 [5 Reps in each position, then 4, etc]
4-3-2-1
3-2-1
2-1
1

The weight stays constant for the entire session

Cond.
“Quicksilver”
18min
Run 1mi w/plate
AMRAP w/time left Plate burpees

Friday
Strength
A1)3×10 Romanian Deadlift
A2)3×10 Bent Over DB Row
A3)3×10 Russian Split Squats ea Leg

Cond.
“Black Mamba”
Min 1: GOAT
Min 2: 45s Snatches
Min 3: 45s Bar Facing Burpees

Saturday
Cond.
“Helen +2”
Teams of 2
5RDS
Run 400m Together
21 KBs 53/35
12 Pull Ups

Bodywork
Bi/Tri Gauntlet
THEN
200 Mountain Climbers

6/11/18-6/16/18

By: 0

 

Monday
Strength
30 Min
Find 5RM Back Squat

Cond.
“Graffiti Style”
AMRAP 8
10 Alt DB Snatches 50/35
10 Lateral Burpees Over DB
15 Double Unders

Tuesday
Strength (Post Cond)
3×8 Single Arm Arnold Press

Cond.
“Power Up”
For Time
15-12-9-6-3
Power Clean 155/105
Toes-2-Bar

Wednesday
Strength
3×10 Single Arm Ring Row ea Arm

Cond.
“Race Against Time”
150 KB Swings 53/35
Run 200m Every 3 Min

Thursday
Strength/Speed
3 Position Clean
1 Tall Man Clean + 1 Power Position Clean + 1 Clean

Cond.
“Fury Road”
10 Rounds
20yd Sled SPRINTS @ 1/2 Bodyweight @80% Speed

Glute Work
3x
A1)15 Banded Hip Hinges
A2)12-16 Box Pistols

Friday
Cond.
“On The Run Pt. 2”
AFAP
21-15-9-6-3
Alt DB Clean 70/50
WB Shots

Core Cash Out
3 Min Wtd Plank
15 V-Ups Everytime You Break

STRONGMAN SATURDAYS!
Yoke Carry 101
We will learn the technique and safety tips on how to carry a yoke properly.

Grip
5RDs|E2min
50m Pinch Grip Plate Carry

Trunk
50 Wtd Superman

BRING LIFTING BELT and WRIST WRAPS