Thursday

 A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes
B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

9 Signs of a Leaky Gut (and how to Heal it)

Friday

A
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

Cool Down: 30 weighted Pull Ups, heavier than last week.

6 Tips to Develop the Overhead Squat

Regional Team Events Announced.

Wednesday

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.

Monday

No 5am today!!

Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Three sets of:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

Tuesday

11 Celebrities who CrossFit

Strength

Find Max Over Head Squat

Find Max Weighted Dip

W.O.D.

Row 1 K

Five rounds of:
10 K.B. swings (70/53)

12 K.B. Front Rack lunges

Then:

Run 800m 

Midline

Tabata Alternating Hollow Position and Arch Holds

Saturday

With a partner complete 65 reps of the following in a order of your choice
H.R. Push Ups
Air Squats
Pull Ups
Axle Bar Dead Lifts (175/95)
Axle Bar SDHP   (95/55)
Tire Flips
K.B. Snatches  (53/35)
Walking OVH Lunges 45/25
200m Sled Push/Drag
Row 1K