May 18, 2019

For Time (with a Partner)
50 Synchronized Wall Ball Shots 20/14
30 Cleans (135/95 lb)
50 Synchronized Wall Ball Shots 20/14
20 Cleans (185/135 lb)
50 Synchronized Wall Ball Shots 20/14
10 Cleans (225/155 lb)

Wall balls are synchronized at the bottom of the squat. Divide the cleans any way you choose but each partner must complete at least 1 rep at each weight before moving on.

May 17, 2019

Strength

Deadlift

5-5-5

Keep it light. Use 40, 50 and 60% of your 1RM. Let your body recover.

Performance

AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

Fitness

AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (35/25)
27 AbMat Sit-ups

Courtesy of CFNE

May 16, 2019

Performance

EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

Fitness

EMOM x 25:
Minute 1: 15/12 Calorie Bike
Minute 2: 15 Kettlebell Swings (35/25)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest

Courtesy of CFNE

May 15, 2019

Strength

Shoulder press

Keep it light. Use 40, 50 and 60% of 1RM. This is a deload week, let your body recover.

Performance

AMRAP 20
7 Squat Clean Thrusters (115/80)
200 Meter Run

Fitness

AMRAP 20
7 Squat Clean Thrusters (95/65)
200 Meter Run

Courtesy of CFNE

May 14, 2019

Strength

Back Squat

5-5-5

Keep it light. Use 40, 50 and 60% of 1RM. This is a deload week, let your body recover.

Performance

For Time
1,000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

Fitness

AMRAP 12:
1,000 Meter Row
50 Wallballs (14/10)
30 Knee raises

Courtesy of CFNE

May 13, 2019

Strength

Bench Press

5-5-5

Keep it light. Use 40, 50 and 60% of 1RM. This is a deload week, let your body recover.

Performance

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Fitness

5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)

Courtesy of CFNE

Rest Day

Just a heads up we will be continuing our lifting this coming week but it will be a deload week which means we’re going to keep the weights light so that our bodies can recover. The following week we will crank up the music, jump on board the gainz train and hit those new PR’s!

Get outside and enjoy your weekend and Happy Mothers Day to all the moms out there!

Upcoming workouts

  • Coming up on Monday will be an EMOM style workout were you will have five minutes to complete the work each round. As far as movements go we got burpees, deadlifts, hang power cleans and push jerks.

  • Our workout on Tuesday will be a quick little chipper style sprint with rowing, wall balls and toes to bar.

  • Wednesday will be a 20 minute workout with only two movements. One exercise will be running and the other will be something that we haven’t don’t in a workout yet. Anyone heard of a cluster before?

  • How about a 25 minute EMOM on Thursday! This will be completed kind of like “Fight Gone Bad” just with different movements. Plan on cranking out reps with the assault bike, kettlebells, rower, and reverse lunges.

  • Finishing the week on Friday will be a medium length AMRAP with burpee pull ups, dumbbell snatches and sit ups.

-Coach Shane

May 11, 2019

From 0:00-10:00
Partner A: Run 200 Meters
Partner B: AMRAP 5 Toes to Bar + 5 Burpees

From 10:00-12:00 Rest

From 12:00-22:00
Partner A: Run 200 Meters
Partner B: AMRAP 10 KB Swings + 10 Box Jump Overs

From 22:00-24:00 Rest

From 24:00-34:00
Partner A: Run 200 Meters
Partner B: AMRAP 15 Push Ups + 15 Air Squats

Use a 53/35 kettlebell and 24/20 box

Courtesy of CrossFit Recursive