Workouts for the Week: January 7 - January 13

Monday, January 7th

Choose either Strength & Stamina or Fitness Conditioning and choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

Strength & Stamina: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squat at 70% of your Front Squat 1 Rep Max
Even Minute: 6 Back Squat at 70% of your Front Squat 1 Rep Max

Fitness Conditioning: As Many Rounds as Possible in 12 Minutes

12 Box Step Ups
10 Russian KB Swings
8 Air or Goblet Squats

CrossFit Workout: For Time - 3 Rounds

20/15 Calorie Row
16 One Arm Overhead DB Lunges (8 each arm)
8 Bar Muscleups

Fitness Workout: For Time - 3 Rounds

20/15 Calorie Row
24 Bodyweight Lunges
12 Jumping Pullups


Tuesday, January 8th

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Time

400m Run
50 Wall Balls
400m Run
35 Deadlifts (135/95)
400m Run
20 Burpee Box Jump Overs
400m Run
35 Deadlifts
400m Run
50 Wall Balls

Fitness Workout: For Time

400m Run
50 Wall Balls
400m Run
35 KB/Double KB Sumo Deadlifts
400m Run
20 Burpee Box Jump Overs
400m Run
35 KB/Double KB Sumo Deadlifts
400m Run
50 Wall Balls


Wednesday, January 9th

Workout: For Time

30 Double Unders (50 Single Unders)
21 Handstand Pushups (21 Pushups)
30 Double Unders
15 Deficit Handstand Pushups - 45lb plates (15 Pike Pushups from Box)
30 Double Unders
9 Strict Handstand Pushups (5 wall walks)
30 Double Unders
15 Deficit Handstand Pushups
30 Double Unders
21 Handstand Pushups
30 Double Unders

!Cashout!

40-60 DB Plank Pass-Through


Thursday, January 10th

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: CrossFit Open 15.1 - For Reps + Max Clean and Jerk

As Many Reps as Possible in 9 Minutes
15 Toes to Bar (Scaling Options: 1:1 Knee Tucks or Abmat Situps)
10 Deadlifts (115/75)
5 Power Snatch

-Immediately Into-

6 Minutes to find a 1 Rep Max Clean and Jerk

Fitness Workout: As Many Rounds as Possible in 15 Minutes

15 Abmat Situps/Knee Tucks
10 Ball Slams
5 DB Snatch


Friday, January 11th

Workout: For Time - 35 Minute Cap

1-20 Burpees to a Target
20-1 Air Squats

*Complete as: 1 Burpee + 20 Air Squats, 2 Burpees + 19 Air Squats, 3 Burpees + 18 Air Squats, etc.


Saturday, January 12th

Workout: For Time - With a Partner

21-18-15-12-9-6-3
Power Cleans (95/65)
Pullups
(200m Partner Run after each round)


Sunday, January 13th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.