Skills

Oly Lift Progression:
High Hang Clean
Hang Clean
Squat Clean

WOD

AMRAP in 15 Minutes:
10 x Thrusters (95/55)
10 x Box Jumps (24/20)
10 x Kettlebell Swings (53/35)

Skills

Rowing Technique Refresher, then Team Rowing

WOD

“Angie” for Time
100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Squats

*Complete all reps for each exercise before moving on to the next.

Skills

Rope Climbing Technique
Handstand Kipping Push up Technique
*If you are good with those, work on muscle up progressions

WOD

For Time:
100 x Burpees
You must perform 10 x Double Unders (25 x Singles) EMOM until all 100 x Burpees are complete.

Mobility

20 Minutes of mobility work
Adductor Smashing
Muscle Stiffness

WOD

CF Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 x toes-to-bars
50 x double-unders
15 x squat cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 x toes-to-bars
50 x double-unders
13 x squat cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x toes-to-bars
50 x double-unders
11 x squat cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x toes-to-bars
50 x double-unders
9 x squat cleans (275/175)

*Everyone will do a minimum of 3 Rounds regardless of the time. Once you fail to meet the time standard, repeat the last successful round until you reach the minimum 3 rounds.

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Monday Madness WOD

For time:

80 x Wall ball shots (20/14)
60 x Push-ups
40 x Pistols, alternating legs
20 x Overhead Squats (135/95)

— Rest 2 Minutes, Then —

15 x Deadlifts (225/145)
30 x GHD sit-ups
25 x Front Squats (135/95)
25 x Deadlifts (225/145)
30 x GHD sit-ups
15 x Front Squats (135/95)

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Skills

Split Jerk Progression

WOD

For Time:
500 Meter Run
50 x Push ups
20 x Hand Stand Push ups
500 Meter Run
40 x Ring Dips
20 x Hand Stand Push ups
500 Meter Run

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Skills

Hand Stand Push up Progression
Kettlebell Turkish Getups

WOD

4 Rounds for Time:
30 x Wallballs (20/14)
50 x Double Unders (120 Singles)

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Skills

Squat snatch progression

WOD

“American Dream”
Compliments to CrossFit New England

Ascending Ladder for 20 Minutes:
1 x Power Clean + 1 x Ring Muscle-Up
2 x Power Clean + 2 x Ring Muscle-Ups
3 x Power Clean + 3 x Ring Muscle-Ups

Rx Weight (155/105)

*Alternative to the Ring Muscle up is C2B Pull-ups
*Continue adding one repetition to each movement up to the 20 minute time cap.

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Mobility

Spend 8-10 Minutes on Front Rack Position (Wrist and Shoulder Range of Motion)
Spend 8-10 Minutes working on hamstring and glute flexibility
Take 5-6 minutes to improve your squat position

Complete 4 sets of:
Push Press x 3-5 reps
Rest 2 minutes

L-Sit Tuck to Extension x 5-6 reps on rings or paralette bars
Rest 2 minutes

WOD

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 x Box Jumps (24/20)
7 x Burpees
7 x Kettlebell Swings (53/35)

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Maintainable Monday WOD

EMOM for 40 Minutes:
Minute 1: 20/15 Calorie Row or 200 Meter Run
Minute 2: 1 x Round of Cindy

Scale work to something which will still be extremely hard, but possible. For example, scale the row from 15 Calories to 12 or modify Cindy reps from 5-10-15 to 3-6-9.  If you fail one round, scale to allow you to continue throughout the 40 minutes.