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Monday, September 25th- Sunday, October 1st

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Announcements-

Have A Great Week!!

Monday, September 25th

WU- 1 minute stations x 3 rounds
A) Pass Throughs
B) Slow Push Ups- Pause in bottom Position, Pause at top (lockout)- Use a box if needed
C) Squat to Stand

1A) Bench Press- 4 x 8 reps – start at 60% of max and climb from there if reps are feeling good.
1B) One Arm DB Rows- 4 x 12 reps each arm- Go as heavy as you can with perfect form. Use box to support yourself during your rows.

Partner WOD- Split reps as needed
14 minute Amrap
28 Cals Row or Ski
14 Burpee Box Jump or Step Ups (24/20)

Flex- Twisted Cross x 2 mins per side

Tuesday, September 26th

WU- 3 Rounds
15 Lateral Band Walks each way
10 Thrusters (Light DB’s if you struggle with front rack position or empty BB)
10 Alternating Cossack Squat- Hold rig if needed

1A) Back Squat- 5,5,3,3,3- start at 70% and climb from there if reps are feeling good.
1B) DB Walking Lunge- 4 x 20 reps

3 Rounds
10 Thrusters (Light DB’s)/(95/65)/(135/95)
400 Meter Run

Flex- Couch Stretch x 2 mins

Wednesday, September 27th

WU- Group Deadlift WU
– Hold Bottom Position (vertical shin, flat back)
– Mid Shin to top of knees (push knees back)
– Full Deadlift
– Deadlift with pause at 1 inch, just above knee, fully extend, same pauses on way back down.
then
GHD Sit Up Review

1A) Deadlift- Pause 1 inch off ground and just above knees, fully extend, then pause at same spots on the way back down. 5 x 5 reps- slow and controlled. start around 50% of max and climb from there
1B) GHD Sit Ups- 4 x 10-20

Alternate Full Rounds with a Partner x 10 Rounds (5 each)
15/12 Cals Ski or Row
5 Power Cleans (wreck Bag x 10 reps)/(155/105)/(205/145)

Flex- Pigeon x 2 mins per side

Thursday, September 28th

WU- 1 minute stations x 3 Rounds
A) Squat and Rock to stretch Ankles, hold rig if needed
B) Double Overhead DB Carry (light to moderate weight)
C) Ring or TRX Face Pulls

1A) DB Strict Press- 5 x 10 reps (slow negative)
1B) BB Inverted Row- 5 x 10 reps

Easy Pace 15 minute Amrap
1 Rope Climb (1 legless + 1 regular rope climb for comp)- sub 5 burpee pull ups or max chin above bar hold if needed
10 Alternating Pistols (sit back on box or bench if needed)
1 Heavy Box Push
100 Ft DB Farmers Carry or DBall/ Heavy Sandbag Carry (AHAP)

Flex- Puppy Dog x 2 mins

Friday, September 29th

WU- 1 minute Stations
A) Pass Throughs
B) PVC Overhead Squats, slow and controlled
C) Hollow Tuck Crunch

Fit-
1A) DB Snatch- 5 x 5 each arm
1B) Plank- 5 x 30 seconds

RX- Power or Squat Snatch (go from the hip if needed)- 5 x 5 reps

Comp- Squat Snatch- 5 x 3 reps

Kristin’s Birthday WOD!

Fit-
25 Cal Buy In
3 Rounds
20 DB Snatch (35/20)
20 AB Mat Sit Ups
25 Cal Cash Out

RX-
25 Cal Buy in
3 Rounds
20 DB Snatch (50/35)
20 AB Mat Sit Ups
25 Cal Cash Out

Comp-
100 Double Under Buy In
3 Rounds
10 Squat Snatches (135/95)
20 GHD Sit Ups
100 Double Under Cash Out

Flex- Pass throughs x 2 mins

Saturday, September 30th

1A) 4 x 30 second Belly to Wall Handstand Holds, 10-20 Shoulder Taps, or Handstand Walk Practice
1B) 4 x Single Arm DB or KB Farmers Carry x 150 feet then switch arms- AHAP- Do not lean to the side- tight stomach to stay upright.

Partner WOD- Split Reps as needed- 3 Rounds
Fit-
400 Meter Run (together)
40 Box Push Ups
40 Ring Rows
RX-
400 Meter Run (together)
40 Push Ups
40 Pull Ups
Comp-
400 meter Run (together)
20 Parallete Handstand Push Ups
20 Ring Muscle Ups

Flex- Prone Pass Throughs x 20

Sunday, October 1st

10am- Erin’s Class
11am-1pm- Open Gym

Monday Strength WOD

1A) Push Press with 5 second hold overhead- 5 x 5 reps- start moderate and build up if you can
1B) DB or KB Upright Row- 4 x 10 each arm

2A) One Arm DB Bench Press- 4 x 8 each arm
2B) Rear Delt Raises- 4 x 12 reps
2C) Banded Face Pulls- 4 x 12 reps

3A) 3 Rounds
1 minute- Farmers Carry AHAP
1 minute- GHD Russian Twist

Tuesday-

1A) Back Squat x 3 reps EMOM x 10 minutes @ 75% or higher
or
EMOM x 10 minutes- 1 Power Clean + 1 Squat Clean + 1 Split Jerk – 75% of max clean and jerk

2A) Single Leg Squat Hold- 4 x 30 seconds to a minute each leg- Hold bottom of single leg squat
2B) Russian KB Swing- 4 x 12 Reps (AHAP)
2C) Hip Extension- 4 x 15

3A) BB Sit Ups x 30 reps

Wednesday-

1A) Close Grip Bench Press- 5 x 5 (smooth and steady reps)
1B) Feet Elevated Ring Rows- 5 x 10 reps

2A) 1 Arm Strict DB Press- 4 x 8 each arm
2B) Close Grip Underhand BB Inverted 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
10 minute EMOM- 1 Power Snatch + 1 Squat Snatch + Overhead Squat- 75% of 1RM Snatch

2A) BB Reverse Lunge- 4 x 12 (6 each leg)
2B) Glute Ham Rollers- 4 x 12 reps
2C) Box Jumps- 4 x 5

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

Monday Pure Cardio WOD

WU- Row- 500 meters at comfortable pace
then
10 Rounds- 300 Meter Row- rest 30 seconds after each row

Tuesday

WU- Jog 200 Meters, 10 Burpees
Every 3 minutes for 6 Rounds
200 meter Run
10 Cal Ski
10 Burpees

Wednesday

WU- easy pace 1 minute of Rowing, 1 minute of Ski Erg, 1 minute of Assault Bike
5 Rounds
1 minute of Rowing
1 minute of Skiing
1 minute of Assault Bike

Thursday

WU- Jog 200 Meters, 10 Air Squats, 10 Sit Ups
15 minute Amrap
200 Meter Jog
20 Air Squats
15 Sit Ups

Monday, September 18th- Sunday, September 24th

By: 0

Announcements-

Coach Brandt will be doing a FREE Gymnastics Seminar this Saturday at 11am-12noon. Specific areas covered will be – Improving you Hollow and Arch Positions, Kipping Pull Ups, Kipping Toes to Bar/Knees to Elbows. If you struggle with these movements this is great opportunity!

Boxing Gloves Needed- Our Member Pam Hasselback (Aka- Mother CrossFit) Needs to borrow boxing gloves. If any of you have your old boxing gloves and would be willing to let her borrow them, bring them in to the gym. Pam works for the Cancer Center and they have a float in the Ephrata Parade. Their theme is “Knockout Cancer” and they will have a punching bag set up on their float. She needs them asap, the parade is Wednesday 9/27. Thank you!!

Kids Class again this Saturday at 10am. Ages 4-10 welcome. This class will be going on the same time as the 10am CrossFit Class! Parents and kids can workout at the same time. Cost is $5 for members, and $10 for non-members.

Our new 30 Minute Pure Cardio Class will run Monday-Thursday at 7-7:30pm. The Pure Cardio Wods are at the bottom of the blog.

Make sure to check out our Coaches Corner and Nutrition Blog. We are going to start utilizing this to add more great info for you to improve your fitness! Check out the latest articles by Coach Brandt, Coach Aly, and Nutrition Recipe from Coach Erin.
http://crossfitephrata.com/blog/coaches-corner/
http://crossfitephrata.com/blog/nutrition/

Godwod this Sunday 9/24- 6-8pm at the gym. For more info contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965. Thank you!

Monday, September 18th

WU- Group Push Press WU – Empty BB or PVC
2 Rounds
A) 1 Minute- BB Front Rack Stretch- Bar in front rack position, alternate driving the elbows up
B) 5 Dips against wall- Keep Back tight to wall, small dip, knees out
C) 5 Dips with bar in front rack- Vertical torso, knees out, weight balanced
D) 5 Dip and Drive- Pause overhead to ensure proper lockout, arms in line with ears, stomach tight, ribs down

1A) Push Press- 5 x 5 reps (start at 80% of 5RM and climb from there if you feel good)
1B) 1 Arm DB or KB Upright Row- 5 x 10 each arm (slow and controlled)

2 minute on, 2 minute rest (alternate with a partner) x 5 Rounds each (10 rounds total)
Fit
20/15 Calories Row or Ski
Max Push Press or Push Jerk with Remaining Time (75/55)* Set bars down nicely please
RX
25/20 Calories Row or Ski
Max Push Press or Push Jerk with Remaining Time (115/75)
Comp
25/20 Calories Row or Ski
Max Push Press or Push Jerk with Remaining Time (155/105)
* Push the pace on the Row or Ski, but leave enough in the tank or go light enough you can perform smooth reps on the Push Press or Push Jerks. When in doubt go lighter then you think.

Flex- Puppy Dog x 2 mins

Tuesday, September 19th

WU- 1 minute Stations x 3 Rounds
A) Front Plate Squats (10lbs)
B) Sling Shot Lateral Band Walks, 5 steps one way then reverse, repeat– drive knees out, fire up your glutes!
C) Plank

1A) Front Squat – 5,5,3,3,3- start at 70% of 3RM and climb from there if you feel good
1B) Hip Extensions- 5 x 10-15 reps

Partner WOD- 3 Rounds- split reps anyway you want
Fit
40 Abmat Sit Ups
20 Single Leg V-Ups
40 Wall Ball Shots (you pick weight)
RX
40 Abmat Sit Ups
20 Toes To Bar
40 Wall Ball Shots (20/14)
Comp
40 GHD Sit Ups
40 Toes To Bar
40 Wall Ball Shots (30/20)

Flex- Couch Stretch x 2 mins per leg

Wednesday, September 20th

WU- 3 Rounds
5 Worlds Greatest Stretch Per Side
5 Push Up to Inchworms
5 Empty BB or Wreckbag Power Cleans

20 minute Easy Pace Amrap
Set of Max Strict Pull Ups or Ring Rows
Set of Max Strict Handstand Push Ups or Push Ups or Box Push Ups
Jog 200 Meters for your recovery
* Looking for smooth perfect form Pull Ups and Push Ups only. As many as you can get with perfect form then move on.

Rest 5 minutes

Partner WOD- 15 minute Amrap- Split reps anyway you want
20 Power Cleans (wreckbag) (95/65)(135/95)
20 Bar Facing Burpees
200 Meter Run Together

Flex- Twisted Cross x 2 mins per side

Thursday, September 21st

WU- 3 Rounds
10 Pass Throughs
2 Wall Walks
5 Burpee Pull Ups
10 Lunges

25 minute Easy Pace Technique Work
A) 20 second Hollow Tuck or Hold
B) 1 Rope Climb or 5 J-Hook Practices
C) 10 Alternating Pistols (sit back to a box or bench if needed)
D) 30 second Belly to Wall Handstand Hold, 10 Shoulder Taps, or 50 foot Handstand Walk

12 minute Amrap
Fit
10 Sit Ups
100 Ft DB Farmers Carry (40/25’s)
10 Burpee Step Ups (24/20)
RX
10 Toes To Bar
100 Ft DB Farmers Carry (50/35’s)
10 Burpee Box Jump (24/20)
Comp
10 Toes To Bar
100 ft DB Farmers Carry (70/50’s)
10 Burpee Box Jump (24/20)

Flex- Pigeon x 2 mins per side

Friday, September 22nd

WU- Group PVC WU- 5 reps of each x 2 Rounds- All from the hip
A) Pass Throughs
B) Snatch High Pulls
C) Muscle Snatch
D) Power Snatch
E) Snatch Balance
F) Squat Snatch
G) Pass Through in a Squat

Technique Work- 3 Snatch High Pulls + 3 Power or Squat Snatches- All from the Hip. If you struggle with flexibility or stability practice pausing in the bottom of you snatch or grab a wreckbag and try 5 Overhead Squats in between you Power Snatches.

3 Rounds- For Time- 25 minute Cap
Fit-
30 Air Squats
60 Single Unders (sub 10 cals if you don’t have a rope)
400 Meter Run
20 Alternating DB Snatch (35/20)
RX
50 Air Squats
50 Double Unders
400 Meter Run
20 DB Snatches (50/35)
Comp
50 Air Squats
100 Double Unders
400 Meter Run
20 DB Snatch (70/50)

Flex- Lizard x 2 mins per side

Saturday, September 23rd

**Coach Brandt will be doing a FREE Gymnastics Seminar this Saturday at 11am-12noon. Specific areas covered will be – Improving you Hollow and Arch Positions, Kipping Pull Ups, Kipping Toes to Bar/Knees to Elbows. If you struggle with these movements this is great opportunity!

WU- 2 Rounds
200 Meter Jog
5 Burpee Pull Ups
10 Pass Throughs

Review- Kipping Handstand Push Up Progression. Spend a few minutes (3-5 sets) working on one of the progressions.
A) Belly To Wall Handstand
B) Kick Up Back to Wall (be careful with this one, make sure you can hold a good belly to wall Handstand first) Get a Coach to help you with this progression.
C) Headstand Tripod Position
D) Lower Knees, Knees Stay Wide
E) Kip Using the Hips and Arms Second

3 Rounds- Partner WOD- 30 minute Cap
Fit
40 Cals (Row or Ski)
10 Burpee Pull Ups
400 Meter Run (together)
20 Strict Press (pick a weight that’s a challenge but you can do unbroken for 10 reps)

RX
40 Cals (Row or Ski)
4 Rope Climbs
400 Meter Run (together)
20 Handstand Push Ups

Comp
40 Cals (Row or Ski)
8 Rope Climbs
400 Meter Run
40 Handstand Push Ups

Flex- Banded Lat Stretch x 2 mins per side

Sunday, September 24th

10am Erin’s Class
11am-1pm- Open Gym

Monday Strength WOD

1A) Bench Press- 5 x 5 reps – start at 70% of max and climb from there
1B) One Arm DB Row- 5 x 10 each arm (Heavy but good form)

2A) One Arm DB Strict Press- 4 x 8 each arm
2B) Chin Up or Ring Row- 4 x near max

3A) 3 Rounds
1 minute- Farmers Carry AHAP
1 minute- Plank
1 minute- Barbell Sit Ups

Tuesday-

1A) Back Squat x 3 reps EMOM x 10 minutes @ 70% or higher
or
EMOM x 10 minutes- 1 Power Clean + 1 Squat Clean + 1 Split Jerk – 72.5% of max clean and jerk

2A) Single Leg Squats- 4 x 8 each leg
2B) Russian KB Swing- 4 x 12 Reps (AHAP)
2C) Single Leg Hip Extension- 5 x 6 each leg

3A) 3 x 30 seconds- GHD Russian Twist- Slow and Controlled

Wednesday-

1A) Strict Press- 5 x 5 reps (you pick weight, smooth but challenging reps)
1B) Band Face Pulls- 5 x 10 (pause at face) use heavier crossover bands

2A) Underhand Bent Over DB Rows- 4 x 10 (pause at top)
2B) DB Bench Press- 4 x 10
2C) DB Tricep Extensions – 4 x 10

3A) GHR Body Saws- 50 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
10 minute EMOM- 1 Power Snatch + 1 Squat Snatch + Overhead Squat- 72.5% of 1RM Snatch

2A) DB Walking Lunge- 4 x 20
2B) Hip Extensions- 4 x 15
2C) Box Jumps- 4 x 5

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

Monday Pure Cardio WOD

WU- 10 Burpees, 10 Box Jumps or Step Ups, 10 Wreckbag Squat Cleans
1 minute stations x 4 Rounds
A) Calories Row or Ski
B) Burpees
C) Box Jumps or Step Ups
D) Wreckbag Squat Cleans

Tuesday

WU- 10 Sumo DLHP, 10 Bar Facing Burpees
Every 3 minutes for 6 Rounds
20/15 Cals
15 Sumo DlHP (95/65)
10 Bar Facing Burpees

Wednesday

WU- 10 Worlds Greatest Stretch per side
10 minute EMOM
15/12 Cals- Push the pace, recover with whatever time you have left in the minute
Rest 2 minutes
6 Minute Amrap
Conga Sled Pushes

Thursday

WU- Jog 200 Meters, 5 Burpee Box Jump or Step Ups
Every 4 minutes x 5 Rounds
Run 400 Meters
10 Burpee Box Jumps or Step Ups (24/20)

Monday, September 11th- Sunday, September 17th

By: 0

Announcements-

Congrats to Chad and Gina on their Big Day last Friday!! Great wedding!!

Thank you to all who came out for the second annual CrossFit Ephrata Golf Outing! Winning team was 11 under. Ian Cassel, Shaun Leid, Jimmy Criniti, and Nick Beamesdefer. Spirit of the Outing goes to the team of Davey “CFD” Becker, Aly Wisler, Josh Sawyer, and Tyler Trettin.

Open Gym- If you are doing Open Gym workouts please be considerate of the class. The class always has priority on space and equipment. If your Open Gym workout involves lots of noise- barbell dropping, assault bikes, etc.- try to reserve them for times when the class is also doing a conditioning workout. Avoid making lots of noise when the coaches are talking or instructing the class. Also, try not to use the rig or rig squat racks during class times. We have extra squat stands in the back that can be pulled out. If you need to use the rig for pull ups, toes to bar, etc. try to use the side bars, not the front bars if the class is using them. We have no issue with people doing extra work just make sure you are looking out for the class first. Thank you! We appreciate everyone working together to ensure a great experience for our members.

Monday, September 11th

WU- 1 minute Stations x 3 Rounds
A) DB Z Press (light)
B) Banded Angels
C) Hollow Tuck or Hollow Hold

20 minutes
1A) One Arm DB Push Press- 4 x 8 each arm- You pick weight, gradually increase with perfect form
1B) One Arm DB or KB Upright Row- 4 x 8 each arm- Slow and controlled
1C) GHD Isometric Sit Up Hold- 4 x 30 seconds (hands behind head if you need more of a challenge)

“Lydia’s Off to School WOD”- Partner WOD- Split reps anyway you want
20 minute Amrap
Fit/RX
30 Pull Ups (scale with jumping pull ups or ring rows if needed)
40 Push Ups (scale with box if needed)
50 Abmat Sit Ups

Comp
2 Rope Climbs
20 Pull Ups
30 GHD Sit Ups
100 Foot Handstand Walk

Flex- Puppy Dog x 2 mins

7pm- Strength and Pure Cardio WODs will be posted soon!

Tuesday, September 12th

WU- 1 minute stations x 3 Rounds
A) Front Plate Squats – 10lbs
B) Sling Shot Band Glute Bridges
C) Plank

1A) Back Squat- 4 x 10 reps start at 60% of max- climb if you can, keep the reps smooth and pretty!
1B) GHD Isometric Hip Extension Hold- 4 x 30 seconds (hands behind head if you need more of a challenge)

3 Rounds
10 Front Squats (Wreckbag)(95/65)(135/95)
15 Wall Ball Shots (20/14) (30/20)
20 Lunges/Split Jumps
25 Air Squats
Rest 2 minutes between Rounds
* Don’t worry about score. Get in groups of 2-3. First person starts with Front Squats then moves through circuit as fast possible (with good form!) Next person starts with front squats after athlete one is done with Front Squats. Complete 3 rounds- push each other!

Flex- Couch Stretch x 2 mins

Wednesday, September 13th

WU- 1 minute stations x 3 Rounds
A) Pass Throughs
B) Push Up to inchworm
C) Double DB or KB Overhead Carry (light)- Elbows locked out, ribs pulled down

1A) Bench Press- 4 x 10 reps start at 60% of max- climb if you can, keep the reps smooth and pretty!
1B) 1 Arm DB Row- 4 x 10 each arm

3 Rounds
10 Burpee Pull Ups
15/12 Cals Ski or Row
10 Push Press (75/55)/(95/65)/(135/95)
15/12 Push Ups (scale with box if needed)
1 Heavy Box Push (100ft)
Rest 2 minutes between rounds
* Don’t worry about score. Get in groups of 2-3. First person starts with Burpee Pull Ups then moves through circuit as fast possible (with good form!) Next person starts with Burpee Pull Ups after athlete one is done with Burpee Pull Ups. Complete 3 rounds- push each other!

Flex- Twisted Cross x 2 mins per side

Thursday, September 14th

WU- Group PVC or Empty BB WU- Practice the following Positions
A) Hold starting position of deadlift (Bar at mid shin, vertical shins, flat back)
B) Practice going from Mid Shin to just above knees (push knees back)
C) Practice Full Deadlift- Mid Shin to full extension (focus on straight bar path, flat back, drive through heels, push the floor away from you)

1A) Deadlift Technique Work- 5 x 5 reps with pauses at (1 inch off floor, just above knees, and mid thigh) pause at same spots on way back down. Moderate weight, work on perfect bar path and getting stronger in positions. Don’t rush the reps, give yourself a full one second pause at each position.
1B) Body Saws with GHR- 5 x 5-10 reps- Slow and controlled, maintain hollow position!

4 Rounds- 1 minute Stations- No score just challenge yourself
A) DB Farmer Carries (AHAP) walk as far as you can in one minute
B) Handstand Hold with Belly to Wall (stay tight, noes and toes)
C) Ski or Row- 15/12 Cals

Flex- Pigeon x 2 mins per side

Friday, September 15th

WU- 2 Rounds
200 Meter Jog
10 Pass Throughs
5 Worlds Greatest Stretch Per Side
5 Light DB Thrusters

Partner WOD- 2 Rounds- 40 minute Cap
200 Meter Run
20 DB Thrusters (30/20)/(40/25)/(50/35)
10 Strict Pull Ups
400 Meter Run
40 DB Thrusters
20 Strict Pull Ups
600 Meter Run (400m run + 200m Run)
60 DB Thrusters
30 Strict Pull Ups
* Runs are together, all other reps are split anyway you want

Flex- Lizard x 2 mins per leg

Saturday, September 16th

**Kids class this Saturday at 10am- Ages 4-10. This kids class will be going on the same time as our 10am CrossFit Class. The whole family can workout at the same time! Cost is $5 for members and $10 for non members.

WU- 1 minute Stations x 3 Rounds
A) practice perfect Rowing or Ski Erg Technique
B) Light Alternating DB Snatches
C) Easy pace Burpee Box Jumps or Step Ups

9/11 Hero Partner WOD
2001 Meter Row or Ski- Buy In
10 Rounds
9 Burpee Box Jumps or Step Ups (24/20)
11 DB Snatches (30/20)/(50/35)/(70/50)
* Alternate Rounds with your Partner (each partner does 5 Rounds)
2977 Meter Row or Ski- Cash Out
* Row or Ski on same machine just switch as needed

Flex- Couch Stretch x 2 mins per leg

Sunday, September 17th

10am Erin’s Class
11am-1pm- Open Gym

Monday Strength WOD

1A) Strict Press- 5 x 5
or
5 x (1 strict Press + 3 Push Press + 5 Push Jerks)
1B) Banded Cuban Presses- 5 x 10 (slow and controlled) Use heavier crossover bands if you can

2A) One Arm DB Bench Press- 4 x 8 each arm
2B) One Arm DB Row- 4 x 8 each arm

3A) 1 Arm Overhead DB or KB Carry (AHAP) 3 x 100 feet each arm

Tuesday-

1A) Pause Front Squats- 5 x 5 – smooth reps only
or
EMOM x 10 minutes- 1 Power Clean + 1 Squat Clean + 1 Split Jerk – 70% of max clean and jerk

2A) Single Leg Squats- 4 x 8 each leg
2B) Russian KB Swing- 4 x 12 Reps (AHAP)
2C) Single Leg Hip Extension- 5 x 6 each leg

3A) Weighted Plank- 3 x 30 seconds to a minute

Wednesday-

1A) Pause Close Grip Bench Press (hands just outside chest) – 5 x 5 reps smooth reps only
1B) Band Face Pulls- 5 x 10 (pause at face) use heavier crossover bands

2A) Bent Over Rows- 4 x 10 reps
2B) Bicep Curls- 4 x 10
2C) DB Tricep Extensions – 4 x 10

3A) GHD Isometric Hold Plus Sit Ups- 3 x hold for 10 seconds then 10-20 Sit Ups

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
10 minute EMOM- 1 Power Snatch + 1 Squat Snatch + Overhead Squat- 70% of 1RM Snatch

2A) DB Walking Lunge- 4 x 20
2B) Glute Ham Rollers- 4 x 12
2C) Box Jumps- 4 x 5

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

Monday Pure Cardio WOD

WU- 20 cals Ski Erg, 20 Front Plate Squats
10 minute EMOM
Min 1- 15/12 Cals Ski Erg
Min 2- 15 Wall Ball Shots (20/14)
then
10 Minute Conga Box Pushes

Tuesday

WU- 20 cal Row or Ski, 20 Sit Ups, 10 Burpees
EMOM x 21 minutes
Min 1- 15/12 Cals Row or Ski
Min 2- 15 Sit Ups
Min 3- 12 Burpees

Wednesday

WU- 20 Cals, 10 Wreckbag Squat Cleans, 5 Burpee Pull Ups
20 minute Amrap
1 Box Push
20/15 Cals Row, Bike or Ski
1 Box Push
15 Wreckbag Squat Cleans
1 Box Push
10 Burpee Pull Ups

Thursday

WU- 5 Worlds Greatest Stretch Per Side, 10 Cals – Bike, Row and Ski
21 minute EMOM
Min 1- (12/9) (15/12) Cals Ski
Min 2- (12/9) (15/12) Cals Row
Min 3- (12/9) (15/12) Cals Bike