MONDAY 1.23.23
Skill: Pistol Squat
https://www.instagram.com/reel/ChwnA8kuFNY/?igshid=MWI4MTIyMDE=
Strength - Back Squats - 4 Sets of 6 - 16 minutes
Start at 70% build ot heavy
MetCon
22-16-10
Alternating Pistol Squats OR High Box Step Ups
Chest to Bar Pull-ups OR Ring Rows
Buyout - Tabata L Sit
TUESDAY 1.24.23
Push Press - 4 Sets of 6 - 12 minutes
Build to Heavy Unbroken Set by Feel
1:30 on, :30 off for 18:00 (3 rounds)
A) Handstand Walk OR Wall Walks
B) Box Jump / Step Overs
C) Row Calories
Buyout: Coach Choice 3:00 Abs
WEDNESDAY 1.25.23
Strength - 4RM Deadlift - 12 Minutes
CrossFit Open 18.3
14 minutes to complete
2 Rounds for Time or AMRAP
100 Double-Unders OR 200 Singles OR 100 Jumping Jacks
20 Overhead Squats (115/80 lbs) - scale to front squats
100 Double-Unders OR 200 Singles OR 100 Jumping Jacks
12 Muscle-Ups OR 24 Pull-ups/Ring Rows
100 Double-Unders OR 200 Singles OR 100 Jumping Jacks
20 Dumbbell Snatches (50/35 lb)
100 Double-Unders OR 200 Singles OR 100 Jumping Jacks
12 Muscle-Ups OR 24 Pull-ups/Ring Rows
THURSDAY 1.26.23
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength - Hip Thrust - 4x8 - 12 Min
Build to heavy set of 8
EMOM 20
M1) 16-20 Alternating Bicep Curls
M2) 16 DB Hang Reverse Lunges
M3) 16-20 Skull Crushers
M4) Hollow Rocks :45
FRIDAY 1.27.23
Lynne
25 minutes to complete
5 Rounds for Maximum Reps
Unbroken Bench Press
Unbroken Pull-ups
Rx: Male use Bodyweight
Female use 75% bodyweight
Scale to 60% 1RM bench Press
Please note this is NOT for time. Athletes should partner up based on strength, spot each other on bench, and rest 1-2 minutes between movements to maximize output on unbroken sets.
Buyout - at 26:00 mark
Coach Choice 3 minute Abs
Then clean up and take scores. Then
1 min max calories assault bike
SATURDAY 1.28.23
Teams of 4 - 4:00 Tabata, 1:00 Rest for 30:00
A) Sled Relay & Jump Squats
B) Toes To Bar
C) Assault Bike
D) HSPU OR DB Push Press
E) Row
F) Burpee to Plate