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Monday, October 16th- Sunday, October 22nd

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Announcements-

** Mobility Screening this Saturday at 8am!

This is a must if you feel like mobility is limiting factor for you. We will do specific tests on areas people typically struggle with- ankles, hips, hamstrings, shoulders, the front rack position, and wrists. Based off your tests we can give you specific mobility drills to help you improve. Last week we did this and it really helped a lot of people learn specific mobility drills best suited for their body. If you came last week we will have you work on your specific mobility drills based off last weeks results.

** Great job last week with Test Week. This week will be a week of partner workouts and then we will start a new cycle the following week! You may also do any of these workouts by yourself, just cut the reps in half. Have a great week!!

** Next Godwod will be at the gym Sunday October 22nd from 6-8pm. Contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 for more info.

** Mark your Calendar November 25th Jordan Wissinger is coming back to CrossFit Ephrata to run a Olympic Lifting Seminar!! The seminar will run from 11am to 1pm and focus on technique in the Snatch and Clean and Jerk. If you want to improve your Olympic Weightlifting technique this is a great opportunity. Cost for the seminar will be $20 and the seminar is limited to 30 people. Sign up sheet will be in the gym soon.

Monday, October 16th

WU- 1 minute stations x 3 Rounds
A) Pass Throughs
B) Push Up to Inchworms
C) Alternating Spiderman Stretch with Press Out On Knee- hold for a second then switch

1A) Sumo Deadlift High Pull- 3 x 10 reps- technique focus, light to moderate weight. Perfect technique.
1B) Push Press- 3 x 10 reps- same as above- Technique focus. Work on these two movements so you are smooth and efficient during the workout.
* Use the same Barbell and partner up with someone

Partner WOD- 4 Rounds- 35 minute Cap
40 Wall Ball Shots (20/14)/(30/20)
40 Sumo Deadlift High Pulls (75/55)/(95/65)
40 Box Jumps or Step Ups (24/20)
40 Push Press (75/55)/(95/65)
40 Cals (Row, Ski, or Bike)

Flex- Pigeon x 2 mins per side

Tuesday, October 17th

WU- 3 Rounds
10 Supine Banded Hamstring Stretches each leg
10 Empty BB Deadlifts- Vertical Shins, Bar Stays Tight, Hip Hinge
5 Up Dog/Down Dog

1A) Deadlift- 5 x 5 reps- Pause 1 inch off ground then at knees. Slow and controlled on way down- Technique focus- Moderate weight

Partner WOD- 4 Rounds- 35 minute Cap
20 Deadlifts (135/95)/(185/125)/(255/165)
40 Sit Ups- Abmat or GHD
60 Cals (Row, Bike or Ski)

Flex- Standing Straddle x 2 min

Wednesday, October 18th

WU- 1 minute stations x 3 Rounds
A) Pass Throughs
B) Front Plate Squats
C) Hanging Scap Shrugs

1A) Pause Overhead Squat- 5 x 5 reps – slow and controlled- Use a Empty BB, PVC or Wreckbag if needed. If you are adding weight make sure you feel comfortable pressing bar of back and controlling bar down on back. Absorb with legs when bringing bar down. You may also drop the bar if you have at least 25lb plates on the bar.

1B) Practice Rope Climbs- Practice J hook on box if needed. Be careful of Rope Burn! Protect your shins if needed.

Partner WOD- 15 minute Amrap
20 Overhead Squats (45/30)/(95/65)/(135/95)- If overhead squat is not a good option you may do a goblet squat, wreckbag, or front squat.
20 Lateral Bar Hop Burpees
20 Chest to Bar Pull Ups- Scale with Ring Row, Jumping Pull Ups, or Regular Pull Ups

Flex- Pass Throughs x 2 minutes

Thursday, October 19th

WU- 1 minute stations x 3 Rounds
A) PVC Lat Stretch on Box
B) Kneeling Wrist Extension Stretch
C) Easy Pace Thrusters with pause at the top

1A) Front Rack Step Ups- 4 x 10 each leg (use a box around knee height, if the front rack position is not comfortable you may use DB’s. This should be slow and controlled. Only go as heavy as you can with perfect form on your weaker leg. Start Light!
1B) Handstand Hold or Handstand Push Ups- 4 x near max- start with the Handstand Hold and make sure you can hold 30 seconds solid before attempting any Handstand Push Ups. Ask a coach for help with this progression.

Partner WOD- 3 Rounds- 20 minute Cap
100 Double Unders- Scale with 200 Single Unders or 30 Cals
30 Power Cleans (wreckbag) (95/65)/(135/95)
30 Thrusters (light DB’s) (95/65)/(135/95)

Flex- Couch Stretch x 2 mins per leg

Friday, October 20th

WU- 2 Rounds
100 Meter Light DB Farmer Carry
100 Meter Light Sled Push Up
100 Meter Light KB Overhead Carry then switch arms

20 minute Easy Pace but Challenging Amrap
1A) DB Farmers Carry or D-ball/Sandbag Bear Hug Carry- 100 feet
1B) Heavy Sled Push – 100 Feet (3-6 plates)
1C) 1 Arm Overhead KB Carry- 100 feet then switch arms- Arm locked out and tight to ear. Stomach tight.

15 minute Amrap- Partner WOD
20 Cal (Row, Ski or Bike)
30 Push Ups
40 Alternating Pistols (scale by sitting back on bench or box)

Flex- Lizard x 2 mins per side

Saturday, October 21st

WU- 2 Rounds
10 Cals
10 Box Jumps or Step Ups
10 Thrusters
10 Kipping Swings

Teams of 3 – Split reps as needed
100 Cals (Bike, Ski, or Row)
100 Box Jump Overs or Step Up Overs (24/20)
100 Thrusters (45/30 or DB’s) (75/55) (95/65)
100 C2B Pull Ups- Scale with Ring Row, Jumping Pull Up, or Regular Pull Up
100 Thrusters
100 Box Jump Overs or Step Up Overs
100 Cals

Flex- Couch Stretch x 2 mins per leg

Sunday, October 22nd

10am- Erin’s Class
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds- 10 Pass Throughs, 5 T-spine Rotations each side, 5 Yoga Push Ups

1A) Strict Press- 5 x 5 reps (climb each set, build to heavy 5)
1B) Chin Up- 5 x 5 (add weight if you can)

2A) DB Bench Press- 4 x 10 reps
2B) Bent Over BB Row- 4 x 10 reps
2C) DB Incline Cuban Press- 4 x 10 reps (slow and controlled, light weight!)

3A) Strict Toes To Bar x 30- minimize any swing

Tuesday

WU- 2 Rounds- 5 worlds greatest stretch per side, 10 Front Plate Squats

1A) Sumo Deadlift- 5 x 5 reps (climb each set, build to heavy 5)
1B) Glute Ham Raises or Box Glute/Hamstring Bridge- 5 x 10 reps (slow and controlled)

2A) Single Leg Squat- 4 x 10 each leg (DB or BB)
2B) Good Mornings- 4 x 10 (light weight)

3A) DBall or Sandbag Clean- 3 x 10
3B) Core Rollouts- 3 x 10 (slow and controlled)

Wednesday

WU- 2 Rounds, 10 pass Throughs, 5 T-spine rotations each side, 5 Yoga Push Ups

1A) Bench Press EMOM x 10 minutes- 3 reps- start at 70% and see if you can add weight each minute

2A) Snatch Grip Bent Over Row- 4 x 10 reps
2B) DB Strict Press- 4 x 10 reps
2C) Strict Pull Ups- 4 x near max

3A) GHD Russian Twist- 3 x 40 seconds (slow and controlled)
3B) DB Tricep Extensions- 3 x 15 reps

Thursday

WU- 2 Rounds, 5 worlds greatest stretch per side, 10 front plate squats

1A) Front Squat EMOM x 10 minutes- 3 reps – start at 70% and see if you can add weight each minute

2A) DB Walking Lunges- 4 x 20 reps
2B) Glute Ham Rollers- 4 x 15 reps
2C) Russian KB Swing or Reverse Hyper- 4 x 15 reps

3A) One Arm Farmers Carry- 3 x 150 feet each arm
3B) Glute Ham Roller Pike Ups- 4 x 10- slow and controlled

Pure Cardio WODs

Monday

WU- 10 Cals, 10 Burpees
EMOM x 20
Min 1- 15/12 Cals (Row, Bike or Ski)
Min 2- 15 Burpees

Tuesday

WU- 3 minutes easy pace Assault Bike
20 minutes
1 min on, 1 min off- Assault Bike

Wednesday

WU- 10 Cal Row, 10 Cal Ski, 10 Burpees
3 Rounds
40 Cal Row
30 Cal Ski
20 Burpees

Thursday
WU- 500 Meter Row – easy pace
8 Rounds- 500 Meter Row- Rest 1 minute between each round. Try to make each round faster

Monday, October 9th- Sunday, October 15th

By: 0

Announcements-

This is a Re-Test Week!
Strength Tests- 5RM Push Press, 3RM High Hang Snatch (Power or Squat), 1RM Front Squat
Gymnastic Tests- Tabata- Strict Pull Ups, Push Ups or Strict Handstand Push Ups, Toes To Bar or Sit Ups, and Alternating Pistols
Conditioning Tests- Same conditioning workouts we did 8 weeks ago. Hopefully you saved your times!
** As with all Re-test weeks form is always the focus. If the number does not improve but your form does we would still consider that a PR! Always focus on quality movement over everything else. Crush the week! Good Luck!

Kids Class this Saturday at 10am. Kids had a great workout last week! Lots of fun! Ages 4-10 are welcome. Cost is $5 for members and $10 for non members.

This Saturday for the 8am Mobility Class we will be looking at some specific areas (front rack position, overhead position, wrists, ankles, hips, etc.) and doing some specific tests to see where you are limited and what mobility drills you can do to fix them. If you struggle with the front rack position, overhead position, keeping your heels down in a squat, etc. Make sure you come this Saturday at 8am!!

Do your best to come on time to class. We understand life and jobs get in the way sometimes and you can not make it to class on time, but we have some people coming habitually late to class. We want to make sure everyone is warmed up properly and coming late takes away from everyone in class. The coaches have to re explain movements or fix peoples movements if they missed the coaches explanations. Do your best to make it on time to help the classes run smoothly. Thank you!

If you are using our product sheets for Credit Card purchases please make sure you are making at least $10 worth of purchases throughout the month. With Credit card fees its tough to charge under $10 worth of products. As long as you spend at least $10 throughout the month go ahead and put down credit card on the sheet. Thank you!

Monday, October 9th

3 Rounds
10 Push Press Dips Against Wall- practice vertical torso, knees tracking out
30 seconds PVC Lat Stretch on Bench or Box
10 Thrusters with a Pause at the top- stomach tight, arms in line with ears

1A) Push Press- Find a 5RM- Smooth, perfect reps only! No back arching or grinding through reps.
1B) Bent Over DB “L”- 4 x 10 reps- External rotation exercise for shoulders. Great for strengthening rotator cuff and keeping shoulders healthy. Use a light weight (2-5lbs will work)

5 Rounds
10 Thrusters (75/55)/(95/65)/(115/75)* you may also use DB’s if you struggle with front rack position
10 Lateral Bar Hop Burpees

Flex- Puppy Dog x 2 mins

* Set bars down nicely please. Thank you!

Tuesday, October 10th

WU- 3 Rounds
5 Push Up to Inchworms
5 Kipping Swings
10 Alternating Pistols to a bench or holding rings
30 seconds sit in “Squat and Rock” side to side to stretch ankles. Hold rig if needed
30 second Plank- Perfect Hollow position

Tabata Gymnastics Tests- 20 seconds on 10 seconds rest for 8 rounds. Score is total reps for the entire tabata. Rest 2 minutes between each tabata.
A) Strict Pull Ups or Ring Rows
B) Strict Handstand Push Ups or Push Ups
C) Toes to Bar or Sit Ups
D) Alternating Pistols- Sit down to Bench or Box if needed

In 12 minutes
Run 1 mile, max calories (Row, Bike, or Ski) with remaining time or max Burpee Box Jumps/Step Ups (24/20) with remaining time. Score is your calories or reps

Flex- Couch Stretch x 2 mins per leg

Wednesday, October 11th

WU- Snatch WU with PVC- Do as a group
2 Rounds all from the Hip
10 Pass Throughs
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
5 Squat Snatch

Find a comfortable 3RM High Hang (From the Hip) Power or Squat Snatch. If you are new to this movement do not worry about the weight, just practice with the bar or light weight.

Partner WOD- Split reps anyway you want- 25 minute cap
100 Cals (Row, Bike, or Ski)
100 Box Jumps or Step Ups
100 GHD Sit Ups or Abmat Sit Ups- Make sure to flex quads and not over extend your back!
100 DB Snatch (35/20)/(50/35)/(70/50)

Flex- Twisted Cross x 2 mins per side

Thursday, October 12th

WU- 1 minute stations x 3 Rounds
A) Banded Cuban Presses
B) Alternate between 5 second Hollow Position and 5 second Arch position
C) Empty BB Deadlifts- Perfect Hip Hinge, flat back

Gymnastics Skill Work- 20 minute easy pace amrap- pick one skill in each category and cycle through. Focus on quality movement
A) 5 reps- Kipping Swing, Kipping Pull Up, Kipping C2B, Muscle Up
B) 30 Second- Plank, Handstand Hold Belly to Wall, Handstand Walk
C) 1 Rope Climb- Using legs or legless or practice J-Hook or try a max chin above bar hold

Fit
21-15-9
Deadlift (135/95)
Ring Rows
Burpees

RX
21-15-9
Deadlift (185/125)
12-9-6
Burpee Pull Ups

Comp
21-15-9
Deadlift (245/165)
3-2-1
Legless Rope Climb

Friday, October 13th

WU- 1 minute Stations x 3 Rounds
A) Front Plate Squats (10lb plate)
B) Alternating Front Rack BB Stretch- Hold bar in front rack, alternate driving elbows high. full grip on bar
C) Glute Ham Rollers

Front Squat- Find a comfortable 1RM
Hip Extensions on GHD- 4 x 10 reps- Have a coach help you adjust the GHD

12 minute EMOM
2 Shuttle Runs, Max Wall Ball Shots with remaining time in minute (20/14)/(30/20)
* 1 Shuttle Run is from the pull up rig to middle of gym (red pole), back to rig, then to opposite rig, back to starting rig. Do that twice. Score is total wall ball shots for all rounds combined.

Flex- Pigeon x 2 minutes

Saturday, October 14th

8am- Mobility Screening and flexibility work- We are going to look at a few specific areas- Front Rack, Overhead Position, Wrist, Ankle, Hip, etc. We will do some specific test on these areas to see where you are lacking and what mobility work you should do to fix it.

WU- 3 Rounds
5 Power Cleans or Deadlifts
5 Kipping Swings
200 Meter Jog
30 second plank

Power Clean or Deadlift- Technique work- 5 x 5 reps- Smooth and pretty!!

24 minute Amrap
5 Power Cleans (135/95)/(185/125)- You may also scale with DB Power Cleans or Deadlifts
10 Pull Ups/ C2B Pull Ups
15 Toes to Bar or GHD Sit Ups – *You may also alternate these two movements, switching every round. Or scale with abmat sit ups
200 meter Run

Flex- Lizard x 2 mins per leg

Sunday, October 15th

10am- Erin’s Class
11am-1pm- Open Gym

Monday Strength WOD

1A) Bench Press- Work up to a 1RM Max (use a spotter)
1B) One Arm DB Row- 4 x 12 each arm

2A) DB Strict Press- 4 x 10
2B) Rear Delt Raises- 4 x 10 reps
2C) BB inverted Rows- 4 x 10 reps

3A) Barbell Sit Ups- 3 x 10
3B) Side Plank Hip Ups- 3 x 10 each side

Tuesday-

1A) Back Squat- Work up to a comfortable 3RM or Clean and Jerk- Comfortable 1RM

2A) Single Leg Squat- 4 x 10 each leg
2B) Heavy Sled Push- 4 x 200 feet (down and back twice)
2C) Hip Extension- 4 x 15

3A) Core Rollouts- 30 reps

Wednesday-

1A) Strict Press- Work up to a comfortable 1RM
1B) Feet Elevated Ring Rows- 5 x 10 reps

2A) 1 Arm DB Bench Press- 4 x 8 each arm
2B) DB Upright Rows- 4 x 10 reps
2C) Dips (benches, rings, equalizers)- 4 x near max

3A) GHR Body Saws- 30 reps (slow and controlled, doesn’t have to be a big movement, take your time)

Thursday-

1A) Deadlift work up to a comfortable 3RM or Snatch work up to comfortable 1RM

2A) DB or front rack BB Step Ups- 4 x 8 each leg (24/20) box height
2B) Hip Extension Hold- 4 x 30 seconds- Hands behind head if you can
2C) Box Jumps- 4 x 5 reps

3A) Sandbag or DBall Carry or DB Farmers Carry (AHAP)- 4 x 1 minute, rest as needed between sets

Monday Pure Cardio WOD

WU- 10 Cals Row, 10 Burpees over the Rower
20 minute EMOM
Odd- 15/12 Cals
Even- 10 Burpees Over the Rower

Tuesday

WU- Jog 200 meters, 15 Pass Throughs, 15 Air Squats
20 minute Amrap
20 Air Squats
200 Meter Run
20/15 Cals Ski Erg

Wednesday

WU- 10 Cals, 10 Burpees
For Time- 25 minute Cap
40-30-20-10
Cals Row
Burpees
Cals Ski

Thursday

WU- 200 Meter Row, 10 Burpee Box Jump or Step Ups
Every 4 minutes x 5 Rounds
500/400 Meter Row
15 Burpee Box Jump or Step Ups (24/20)

Monday, October 2nd- Sunday, October 8th

By: 0

Announcements-

Bonfire and Yard Games this Saturday October 7th 5:30pm at the gym. Coach Brandt will be setting up a bonfire. Bring your own yard game to play if you have one and BYOB. We will also be ordering some pizzas from Slice of Italy! Everyone is welcome!

Kids Class is back on for this Saturday at 10am! Ages 4-10 are welcome. Cost is $5 for members and $10 for non members. Coach Jen will get the kids sweating and having fun!

Don’t forget we offer a Strength WOD and Pure Cardio WOD at 7pm Monday-Thursday. These WODs can also be done anytime the gym is open as long as it does not interfere with the class. If you are doing open gym always keep the class in mind. Class always has priority on space and equipment. The Strength and Pure Cardio WODs are listed at the bottom of the blog. The Pure cardio wod is a great option for anyone short on time. The wods are designed to be completed in 30 minutes or less.

Have a great week everyone!! Re-Test Week is next week!

Monday, October 2nd

WU- 2 Rounds Easy Pace- Quality movement Focus
200 Meter Jog
10 Front Plate Squats – 10lbs
10 Perfect Push Ups- Elbows in tight, tight midline- Use a box if needed
10 Samson Lunges

“Loredo”- 40 minute Cap
6 Rounds
24 Air Squats
24 Push Ups
24 Walking Lunges
400 Meter Run

Flex- Couch Stretch x 2 mins per leg

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Tuesday, October 3rd

PVC Snatch WU- 2 Rounds- 5 reps each movement- All from Hang (just above knees)
– Pass Throughs
– Snatch Grip High Pulls
– Muscle Snatch
– Hang Power Snatch
– Overhead Squat with Pause at bottom
– Snatch Balance with Pause at bottom
– Hang Squat Snatch with Pause at bottom

Fit-
1A) DB Snatch 5 x 5 each arm
1B) Wreckbag or PVC Overhead Squat- 5 x 5 (slow and controlled)

RX-
1A) Hang Power Snatch- 5 x 5
1B) Overhead Squat- 5 x 5 (slow and controlled) Use PVC or Wreckbag if needed

Comp-
Hang Power Snatch + Overhead Squat- Build to a smooth max for the day

Fit-
20 Cals (row, ski, or bike)
40 Ring Rows
40 DB Snatch (35/20)
20 Burpees

RX-
30 Cals (row, Ski, or bike)
50 Pull Ups
50 Hang Power Snatches (75/45)- set bars down nicely please
30 Burpees

Comp-
120 Double Unders
60 Chest to Bar Pull Ups
60 Hang Power Snatches (95/65) set bars down nicely please
120 Double Unders

Flex- Twisted Cross x 2 mins

Wednesday, October 4th

WU- 1 minute Stations x 3 Rounds
A) PVC Lat Stretch on Box
B) Pause Plate Squats – 10lbs
C) Glute Bridge Marching – keep hips up, glutes tight

1A) Pause Front Squat- 5 x 3 Reps (slow controlled decent, pause, then drive up, form over weight)
1B) Box Glute/Hamstring Bridges- 5 x 10 reps (drive through heels, squeeze glutes)

Partner WOD- For Time
18-30-42
Thrusters (75/45)/(95/65)/(115/75)- set bars done nicely please
Bar Facing Burpees

Flex- Pigeon x 2 mins per leg

Thursday, October 5th

WU- 1 Round
20 Banded Angels
100 Meter One arm Overhead DB or KB carry (switch arms at 200 meter mark) medium weight
10 Push Up to Inchworms
10 Hanging Scap Shrugs

1A) Bench Press- 4 x 10 reps (slow controlled lowering)
1B) Bent Over Row- 4 x 10 (slow and controlled)

Fit-
21-15-9
DB Snatch (40/25)
Ring Rows
Burpees

RX-
21-15-9
DB Snatch (50/35)
Burpee Pull Ups

Comp-
21-15-9
DB Snatch (70/50)
Ring Muscle Ups (this is an aggressive amount of Muscle Ups- feel free to scale the number to 12-9-6)

Flex- Pass Throughs x 2 mins

Friday, October 6th

WU- Group Deadlift WU
A) Hold Bottom Position (flat back, vertical shins)
B) Bottom Position to Knees (drive knees back, push floor away, hips and shoulders rise at same time)
C) Full Deadlift- (feel the steel! Tight bar path)
D) Deadlift with 3 second pause at knee on way up and back down

1A) Deadlift- 5 x 5 with 3 second pause at knee, same pause on way down. start light- 40-50% of max and go up from there
1B) GHD Russian Twist- 5 x 10- Very Slow and controlled- 10 reps should take around 30 seconds- Like video but slower pace.

Partner WOD- For Time- 25 minute Cap
100 Power Cleans (wreckbag)/(95/65)/(135/95)- set thin plates (10’s,25’s) down nicely, thanks!
100 Wall Ball Shots (14/10)/(20/14)/(30/20)
100 Toes To Bar- (Sit Ups)/(knees to Parallel)
100 Cals (Ski, Row, or Bike)

Flex- Seated Straddle x 2 mins

Saturday, October 7th

Gym Bonfire and Yard Games- 5:30PM- Bring your own Yard Games and Beverages. Coach Brandt will be setting up a bonfire. We will also order some Pizza from Slice of Italy.

WU- 3 Rounds
5 Light DB Thrusters with Pause at top and bottom
5 Kipping Swings
5 Worlds Greatest Stretch per side
10 second Hollow Tuck or Hold

Skill Work- 20 minutes- Work on some of the following progressions- Never progress to the next level unless you have mastered the previous one. For example- Handstand Push Up progression should be- 30 seconds belly to wall, then 30 seconds back to wall, then 30 second headstand, then Kipping or even preferably strict HSPU. Master the basics before attempting the advanced.

A) Handstand Push Up- Belly to Wall Hold, Back to Wall Hold, Headstand, Strict or Kipping HSPU- Aim for 30 seconds
B) L Sit on rings, equalizers, parallets, – Knee Tuck, partially extended legs, Full L Sit-Accumulate- 20 seconds
C) 10 Alternating Pistols- Set back on box or bench if needed

Partner WOD- Alternate Full Rounds- 18 minute Amrap
12 Cals Row, Ski, or Bike
9 DB Thrusters (30/20)/(40/25)/(50/35)
6 Chest to Bar Pull Ups (scale with pull ups, jumping pull ups, or ring rows)

Flex- Pass Throughs x 2 mins, Couch Stretch x 2 mins per leg

Sunday, October 8th

10am- Erin’s Class
11-1pm- Open Gym

Monday Strength WOD

1A) Bench Press- 10,8,6,4,2
1B) One Arm DB Row- 4 x 12 each arm

2A) One Arm DB strict Press Press with slow negative- 4 x 8 reps each arm
2B) Rear Delt Raises- 4 x 12 reps
2C) BB inverted Rows- 4 x 10 reps

3A) 3 Rounds
100 Ft- Heavy SandBag Carry- Bear Hug
10-20 GHD Sit Ups

Tuesday-

1A) Back Squat- 5 x 5 reps (slow and controlled negative, explode up)
or
5 x 1 Power Clean + 1 Front Squats + 1 Split Jerk- work to max for the day

2A) Single Leg Squat Hold- 4 x 30 seconds to a minute each leg- Hold bottom of single leg squat
2B) Heavy Sled Push- 4 x 200 feet (down and back twice)
2C) Hip Extension- 4 x 15

3A) BB Sit Ups x 30 reps

Wednesday-

1A) Push Press with 3 second hold at top- 5 x 3 reps
1B) Feet Elevated Ring Rows- 5 x 10 reps

2A) 1 Arm DB Bench Press- 4 x 8 each arm
2B) Bent Over Underhand DB Row- 4 x 10
2C) Dips (benches, rings, equalizers)- 4 x near max

3A) GHR Body Saws- 30 reps (slow and controlled, doesn’t have to be a big movement, take your time)

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
5 x 1 Power Snatch + Pause Overhead Squat – Work to max for the Day

2A) DB or front rack BB Step Ups- 4 x 8 each leg (24/20) box height
2B) Hip Extension Hold- 4 x 30 seconds- Hands behind head if you can
2C) Box Jumps- 4 x 5 reps

3A) Side Plank Hip Ups- 3 x 10 each side- slow and controlled

Monday Pure Cardio WOD

WU- 10 Worlds Greatest Stretch per side

40-30-20-10 Cals
Ski
Bike
Row

Tuesday

WU- Jog 200 meters, 15 Pass Throughs, 15 Air Squats

20 minute Amrap
200 Meter Run
15 Cal Row
10 Cal Ski

Wednesday

WU- 10 Cals, 10 Burpees

20 minute EMOM
Min 1- 15/12 Cals (Bike, Ski, Row)
Min 2- 15 Burpees

Thursday

WU- 10 Cals, 10 Sit Ups, 30 second Plank

1 minute on each station x 5 Rounds
A) Row
B) Sit Ups
C) Ski
D) Plank