Thursday, September 1

Warm-up
Mobility
Run 400m
Row 500m
PVC Progression
20 Good Mornings
15 GHD Hip Extensions
25 Squats
10 Squat Jumps
Then start with Back Squat
5-5-3-2-1-1 starting light working up to 1RM
Do the same for Deadlift and Press
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Be sure to record your 1RM so you can keep track of your progress

Wednesday, August 31

Warm-up
Mobility
Row 500m
10 Ninja Mobility
10 Russian Lunge/PS
PVC Progression
15m Broad Jump
20 Good Mornings
15m Bearcrawl
20 Toes to Bar
1:00 Handstand Hold
20 Ball Slams
100 Double Unders
WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Wednesday, August 24

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
x3
10 Jump Squats
10 Medicine Ball Cleans
10 Wall Balls
10 PVC Good Mornings
x3 w/ 95#
5 Deadlift
5 SDHP
5 Power Clean
WOD
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Wednesday, August 17

Warm-up
Top Mobility
Bottom Mobility
Run 200m
40 Mountain Climbers
20 Sit-ups
10 Burpees
Run 200m
10 Pull-ups
15 Toes to Bar
30 Double Unders
WOD
10 HSPU
20 CTB Pullups
30 T2B
40 Box Jumps
50 SDHP (65/95#)
60 Pushups
70 Double Unders
80 Situps