Monday
(9am Class Only)
“Holleyman”
30 Rounds for Time
-5 Wall Ball 20/14lb
-3 Handstand Push-Ups
-1 Power Clean 225/155lb
Tuesday
[12:00 Clock]
-9 Ring Row
-9 V-Ups
-12 Scap Pull-Up
-12 Tib Raise
-15 Banded Lat Row
-15 GHD Hip Extension
+
[10:00 Clock]
Choice Hanging Gymnastics Practice
+
“Chalk Outline”
(3:00, 4:00, 5:00 Intervals)
*rest 60s b/w*
-15/12 Calorie AirBike
-400m Run
-Max Bar Muscle-Ups
*scale to supinated strict pull-ups
Wednesday
Every 2:00 x 6 Sets:
-X Front Squat*
*5,4,3,2,1,1 – building to 1RM
+
Open Workout 19.1
AMRAP 15:00
-19 Wall Ball
-19 Calorie Row*
*sub 16/13 calorie airbike
*rowers are first come, first serve on a per round basis
*compare to 2.3.23
Thursday
“Farmers First”
20:00 Clock @ 60% Effort
-Max Lap Farmer’s Carry 70/53’s
*each break, run 150m back to your bells
*score is total distance of carry only
+
[10:00 Clock]
Inversion Skill Work
+
EMOM 10:00
1) 20s Alt Cossack Squats 35/26lb
2) 20s Alt Reverse Lunge 35/26lb
…
EMOM 10:00
1) 15s KB Z-Press / arm
2) 15s KB Bottoms-Up Press / arm
*compare to 10.26.23
Friday
A. 3pt DB Row (4 x 8ea)
B. Dual DB Curl & Press (4 x 8)
C. Turkish Get-Up (4 x 2ea)
D. Goblet Wtd Bulgarian Split Squat (3 x 10ea)
…
Finish Prepping Wko Mvmts by 30min mark of class
+
“Décolletage”
2 Rounds for Time (12:00 Cap)
-20 Bench Press 125/85lb
-100ft DB Goblet Lunge 50/35lb
*two heats, partner rides airbike easy
+
[12:00 Clock]
(i) Jump Rope Skill Practice
(ii) Pistols Squat Practice
(iii) Pegboard / Rope Climb Practice
Saturday
“CrossFit Triathlon”
For Time
-5k Row
-10k AirBike
-5k Run
*8am workout start time
*view the run route
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Hollow Hold
-2:00 Arch Hold
-2:00 Air Squat Hold
-2:00 Supinated Dead Hang
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.