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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

Every 2:30 for 5 sets, complete:

• 5x(1 squat clean + 2 front squat)

• Start at the weight you finished last week and build

Conditioning

10 Minute AMRAP of 10-20-30-etc

• 1x Bar-facing burpees (10-20-30 etc)

• 2x Jumping lunges (20-40-60 etc)

• 3x Double unders (30-60-90-etc)

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Skills/Conditioning

In teams of 2, with one partner working at a time, complete 3 rounds of:

• 2:00 Rope climbs

• 2:00 Wall climbs (Rx+ HS Walking)

• 2:00 Double KB Front Rack Step Ups, 53#/35#, 20"

• 2:00 Ring Pushups

• 200m Run with Medball carried in front, 20#/14#

One partner works at a time, except on the run; both partners run and each carry a ball.

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Gymnastics Skills

• Accrue 5 sets of {2 swings + 2 Ring Muscle-ups}

• Accrue 5 sets of straight leg Toes-to-bar

• This is practice. Goal is quality movement; sets are not max effort.

Conditioning: Barraza (compare to Aug 11, 2016)

18 minute AMRAP of:

• 200m Run

• 9 Deadlift, 275#/185#

• 6 Burpee bar muscle-ups

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Strength

• Behind-the-neck Split Jerks, 3-3-2-2-1-1-1

• From the rack; start at 60-65% and build

Conditioning

3 Rounds for time of

• 80 Double unders

• 400m Run

• 20 Push press, 95#/65#

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Conditioning

10 Min EMOM of (complete all 3 movements each minute)

• 5 Power cleans, 135#/95#

• 5 Wall balls, 20#/14#

• 5 Sit Ups

Strength

• Every 3:00 for 5 sets complete 1 Squat clean + 4 Front squats

• Aim to start at the weight of last week's front squats and build

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Gymnastics Strength

• In 10:00, complete 30 strict pullups and 30 strict HSPU

• Use as few sets as possible; alternate movements as desired.

Conditioning

At 0:00, complete:

• 1000m Row

At 6:00, complete 2 rounds of

• 0.6/0.5km bike

• 12 Lateral burpees over DB

Repeat twice more.

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Strength & Conditioning

On a running clock, complete:

• 0-12 min: Build to a heavy 3-position snatch (hip, above the knee hang, below the knee hang); lift every 90 seconds

• 12-24 min:Tempo OHS build to a heavy 3 at tempo 13x1

• 28-36 min: 8 Min Alt EMOM of 1:00 Hang KB snatch, 53#/35# switch arms every 5 reps & 1:00 Box jump overs, 30"/24"

• 39-45 min: Complete 3 sets of 45 second HS hold (belly facing) and 10 shoulder extension reps

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Conditioning

At 0:00:

• Run 1 Mile at 5k pace

At 12:00, in teams of 2, with one partner working at a time (break Up reps as desired, 20min cap), complete

• 50 Double DB Deadlifts, 50#/35#

• 50 Double DB Power cleans, 50#/35#

• 50 Double DB Front squats, 50#/35#

• 50 Double DB Push Press, 50#/35#

• 50 Double DB Thrusters, 50#/35#

At 36:00:

• Run 1 Mile at 5k pace

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Strength

• Front squat 6x2 across

• Complete @ tempo 15x1 - 5-10# more than last week

Conditioning

3 rounds for time of:

• Run 200m then 2 rounds of

• 8 Toes-to-bar

• 8 KB swings, 70#/53#

Three total runs are completed; 6 rounds of T2B/KB are completed.  10 Min cap.

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Strength

• Bench press, 5x3 across

Conditioning

3 Rounds of (5:00 cap)

• 7 Strict HSPU + 7 Power snatch, 135#/95#

Rest 2:00 then 3 rounds of (5:00 cap)

• 14 Pushups + 7 OHS, 135#/95#

Rest 2:00 then 3 rounds of

• 30 sec front rack hold 135#/95# + 30 sec plank + 30 sec rest

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Conditioning: Badger

3 Rounds for time of:

• 30 squat cleans, 95#/65#

• 30 pullups

• 800m run

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Conditioning

3 Rounds for time of:

• 60 Double unders

• 30/24 cal Row

• 15 Burpee box jumps, 24"/20"

Strength

E2O2x5 of:

• 3 Deadlift across @ 85-90% + 30 Sec HS hold (belly facing)

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Strength

8 Min EMOM of

• 1 Power clean + 2 Split Jerks

• Start at 65% of your 1RM Split jerk and build

Conditioning

16 Minute Rotating EMOM

• 12 Strict Pullups

• 12 Pistols

• 12 Strict Ring Dips

• 12/10 Cal Bike

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Conditioning

In teams of 2, complete 3 rounds of

• 600m Run with a plate, 45#/35#

• 50 Box jumps overs, 24"/20" (resting partner holds a plank)

• 40 Bench press, 135#/95# (resting partner does a chin over hold)

Run together, switch carrying the plate as desired.  For BJO and BP, one partner working at a time, break up as desired.  30 minute time cap.

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Strength

10 Min EMOM of:

• 1 squat snatch + 2 OHS

• Start at 60% and build every 2 minutes

Conditioning

Three 3 Minute Intervals of

• 20 DB snatch, 50#/35#

• 20 Wall balls, 20#/14#

• Row for cals in remaining time

Rest 2:00 Between intervals

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Gymnastic Skills

• {Toes-to-rings + Muscle-ups} complex

• Start with 1 rep of the complex and add a rep until failure; rest as needed

Conditioning

• 6 Minute EMOM of 6 Burpees to 6" target + 6 C2B Pullups

• 6 Minute EMOM of 6 Burpees to 6" target + 6 Toes-to-bar

• Rest 2:00

• 6 Min Alt EMOM of 30 sec HS hold (belly-facing) & 30 sec hollow hold

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Strength & Conditioning

In teams of 2, complete 10 rounds of heavy DT:

• 12 Deadlift, 185#/125#

• 9 Hang clean, 185#/125#

• 6 Push jerks, 185#/125#

Partners alternate full rounds.

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Gymnastics Strength

10 min Alternating EMOM of

• 1 UB Set Strict HSPU

• 1 UB Set Strict C2B Pullup

• Compare to 6/1, you pick sets to be consistent for each movement

Conditioning

E3O3x5

• 500m row

E3O3x5

• 1.2km/1km bike

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Strength

• Front squat, 5x3 across

• 5-10# more than last week; use tempo 33x1

Conditioning

For time, complete

• 400m Run

• 80 Double unders

• 80m Walking lunges

• 80 Double unders

• 400m Run

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skills

Complete 5 rounds, NOT FOR TIME, of:

• 3 Rope climbs

• 10m Double KB OH lunge, building

Conditioning

In teams of 2, complete 15 min AMRAP of:

• Farmer's carry 100m, double DB 50#/35#

• Sprint 100m

Partner's altnernate rounds.