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August
07
Monday

MONDAY 07.08.17

barbell-front-squat
MOBILITY and MAINTENANCE

S1. Band Assisted Hip Flexor
S2. Band assisted Front Rack
S3. Coaches choice
STRENGTH EMOM 12
PERFORMANCE and FITNESS
Even. 4 Front Squats
Odd. 8 Back Squats
Weight stays the same and should be 60% of your 1RM Front Squat
MET-CON (TIME)
PERFORMANCE FITNESS
12-9-6
Power Cleans (40/35)
Pull ups
Rest time it takes to change weights
9-6-3
Power Cleans (60/45)
Chest to Bar
Rest time it takes to change weights
6-4-2
Power Cleans (80/55)
Bar Muscle ups
WORDS TO LIVE BY
life-quotes-tumblr-18

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August
06
Sunday

SUNDAY 06.08.17 REST DAY

8634200_orig

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August
05
Saturday

SATURDAY 05.08.17

tumblr_n3yrby2FEk1s9z4j6o1_500
MOBILITY and MAINTENANCE

Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
In Teams of 3 Complete
60 Thrusters 50/30
Every time you drop the bar or swap members 3 Burpees as a team
60 Pullups
60 Clean and Jerks 60/40
Every time you drop the bar or swap members 3 Burpees as a team
60 HSPUs
60 Snatch 60/40
Every time you drop the bar or swap members 3 Burpees as a team
60 Box Jumps
WORDS TO LIVE BY
4e688e4ff421e80f797275331dad92b5--short-inspirational-quotes-inspiring-quotes

 

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August
04
Friday

FRIDAY 04.08.17

ece0aae44c859803509f802af3c994b7--body-fitness-workout-fitness
MOBILITY and MAINTENANCE

S1. Band Assisted Lats and Shoulders
S2. Band Assisted Ankle Mob
S3. Coaches Choice
SKILLS/STRUCTURAL BALANCE
PERFORMANCE
EMOM 10
Even. 10 Deficit HSPU
Odd. 10 Pistol Squats
FITNESS
EMOM 10
Even. 10 HSPU
Odd. 10 Weighted Box Step-ups
MET-CON (AMRAP)
PERFORMANCE
12 Min AMRAP
1 Legless Rope Climb
200m Run
8 Dumbbell Power Clean 22.5/15
FITNESS
12 Min AMRAP
1 Rope Climb
200m Run
8 Dumbbell Power Clean
MIDLINE
PERFORMANCE
50 GHDs
FITNESS
30 GHDs or 30 Lying Leg Raises
WORDS TO LIVE BY
To live is a beautiful thing

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August
03
Thursday

THURSDAY 03.08.17

el-mejor-ejercicio-para-lograr-unos-abdominales-perfectos-segun-harvard
MOBILITY and MAINTENANCE

S1. Lacrosse Ball Glutes/Hips
S2. Lacrosse Ball Chest/Shoulders
S3. Coaches Choice
SKILLS/STRUCTURAL BALANCE
Use 12 mins to find heaviest Turkish get-up each arm with DB
MET-CON (EMOM)
PERFORMANCE and FITNESS
EMOM 21
Min 1. 15/12 Cal Airbike
Min 2. 12 Pull-ups
Min 3. 15 Wall Balls 9/6
MIDLINE
Plank
20 sec Rest 10 sec
30sec Rest 20 sec
40 sec Rest 30 sec
50 sec Rest 40 sec
60 sec
WORDS TO LIVE BY
tumblr_mp7fxxktdc1soex56o1_500

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August
02
Wednesday

WEDNESDAY 02.08.17

65cbd74fc11887fbf1e48164c349381e--big--crossfit-annie
MOBILITY and MAINTENANCE

S1. Box Hamstring Stretch
S2. Band Assisted Lats and Shoulders
S3. Coaches choice
SKILLS
10 mins to find max height Box Jump
MET-CON (AMRAP)
PERFORMANCE and FITNESS
ALTERNATING WITH A PARTNER
2 mins on 2 mins off for 24 Minutes
5 Shoulder to Overhead 50/35
10 Deadlifts 50/35
15 Box Jumps 24/20
Pick up where you left the previous 2 mins
WORDS TO LIVE BY
1248fb3410f871bc8bd76eea68a80e66

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August
01
Tuesday

TUESDAY 01.08.17

tumblr_msjpa9Khj91qdjo2ho1_500
MOBILITY and MAINTENANCE

S1. Band assisted Lying Hamstrings
S2. Lacrosse Ball Shoulders
S3. Coaches Choice
ENDURANCE
ROWER (Partners) 1:1 (Max Effort)
500m
400m
300m
200m
One partner works one partner rests, slowest partner starts
MET-CON (AMRAP)
PERFORMANCE
15 min AMRAP
20m Heavy Sled Push
15 T2B
10 OH Squats 40/30
5 C2B Pull-ups
FITNESS
15 min AMRAP
20m Heavy Sled Push
15 T2R
10 Goblet Squats 20/16 KB
5 Pull-ups
WORDS TO LIVE BY
1 Best-inspirational-motivational-life-quotes-to-live-by-365-quotes-of-tumblr-10

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July
31
Monday

MONDAY 31.07.17

tumblr_oefo1w7yR71qbrivdo1_500
MOBILITY and MAINTENANCE

S1. 4 mins Machine
S2. Band assisted Front Rack
S3. Coaches choice
EMOM 10
PERFORMANCE
Even Min. 3 Squat Cleans 75/50
Odd Min. 1-2 Legless Rope Climb
FITNESS
Even Min. 1 Power Clean 3 Front Squats
Odd Min. 1-2 Rope Climbs
MET-CON (AMRAP)
PERFORMANCE and FITNESS
“The Chief”
5 Rounds:
AMRAP 3:
3 Power Clean 70/50
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
WORDS TO LIVE BY
large

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July
30
Sunday

SUNDAY 30.07.17

013d359e116d291e21dd00e89ae1d5b9--challenge-accepted-the-challenge

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July
29
Saturday

SATURDAY 29.07.17

ed65a63e93cc7d8bbd3e4656dc7682ce--crossfit-inspiration-fitness-inspiration
MOBILITY and MAINTENANCE

Dynamic Warmup
MET-CON (TIME)
PERFORMANCE and FITNESS
IN PARTNERS
Row 1000m
Must be split into 4 x 250m splits
60 T2B or Knees 2 Chest
Row 1000m
Must be split into 4 x 250m splits
60 HSPU
Row 1000m
Must be split into 4 x 250m splits
60 Box Jump Overs
Row 1000m
Must be split into 4 x 250m splits
60 Burpees
WORDS TO LIVE BY
DCbLY3WVwAQuQVO

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