Mike Rhodes

Warm-up (15)

General

2 Rounds

5-7 Push-ups (Heart)

10 Air Squats (Hamstrings)

10 Lunges L & R

Hip Glute-Activation

5 Banded Squats

10 Shuffles R & L

5 Banded Squats

Skate Forward/Skate Backward

Leg Swings (Against Wall)

Toe Touches

Toy Soldier

Observation (10)

Take Video (4 Passes)

Pose Running Intro  (20)

Start Top Down

Mobility 

1. Foam Roll (Optional)

2. Potato Chips Drill

3. Introduce Figure 4

4. Hamstring Activation Drill

5. Hold Pose

6. Hold Pose On Plates

7. Hamstring Pull Drill

8. Fall Into Wall & Pull

Conditioning (15)
6 x 100

50%, 60%, 70%, 70% 80% 90%

Walk Back

Anthony 150311

#TBT

Warm-up (15)

Accumulate 35 Cals on Row

 Superfriend Stretch on Roller

PVC Technique

 

Strength  (30)

Starting w/ an empty barbell.  

EMOM add 10lb and Snatch for as long as possible.

Once you can no longer Snatch, EMOM add 10lb and Clean for as long as possible.
Once you can no longer Clean, EMOM add 10lb and Deadlift for as long as possible.

Conditioning (20)
3 Rounds
30" Sprint A.D.

30" Dumbbell Push Press

Ryan & Janel 150311

Warm-up (15)Accumulate 35 Cals on Row

 

Band Drills

 

3 Rounds NFT
Suitcase DL (8 R&L)
Reverse Seated Turkish Get-ups (2R&2L)
5- 10 Ring Rows

 

 

Strength I (15)
Front Squat 3 - 3 - 3 - 3 - 3

155, 165, 175, 180, 185 or

 

3 Single Leg Deadlifts + 4 Strict Single Arm Presses + 5 Windmills L & R

10 Strokes at 7 Resistance on Rower


Conditioning (20)
4 Rounds
3 Min AMRAP

3 Hang Cleans 115/3 Hang C & J 25

3 Burpees

7 Air Squats

Anthony 150310

Warm-up (15)

Row (20 Strokes)
JR (Singles, Alt Leg Single, Alt Leg)

Band Stretches (Lats)

Strength I (10)

2 x MAX Pull-Ups, Rest 5 Minutes

Strength II (15)

8 Min EMOM 

 2 Back Squats @ 185

Conditioning (20)
3 Rounds of:
1:00 ME Row (Cals)
1:00 ME Wall Balls 20/14
1:00 ME Burpees
Rest 1:00

Cash Out (5)

Rest 5
3 x 10 Strict TTB

Anthony 150309

Warm-up (15)

Accumulate 35 Cals A.D.

Foam Roll Back

Lax Ball Lats

PVC Stretches

Band Stretches

 

 

Technique & Primer (15)

 PVC/Barbell Snatch Technique

 

Primer

3 Rounds

7 Cals Rower

7 Box Jumps

7 Wall Balls

1 Snatch + 3 OHS

 

Rest 5 - 10 Minutes

Conditioning (20)
Every Three Minutes For As Long As Possible

0:00 - 3:00

2 Rounds

6 OHS @ 85

6 (4,4) PUs

 

3:00 - 6:00

2 Rounds

8 OHS @ 85

8 (5,5) PUs

 

6:00 - 9:00

2 Rounds

10 OHS @ 85

10 (5,5) PUs

Anthony & Danielle 150302

Warm-up (15)

Accumulate 35 Cals on Row or

DU Flight Simulator 10 - 60

 

 

Strength I (15)
Front Squat 3 - 3 - 3 - 3 - 3

155, 165, 175, 180, 185 or

 

3 Single Leg Deadlifts + 4 Strict Single Arm Presses + 5 Windmills L & R

10 Strokes at 7 Resistance on Rower


Conditioning (20)
5 Rounds
3 Min AMRAP

3 Hang Cleans 115/3 Hang C & J 25

3 Burpees

7 Air Squats

Ryan150301

Warm-up (15)

Accumulate 35 Cals on Rower @ 2:05

Strength I (15)
C&J

 

I.A. Pause Power Clean (Knees, Mid-Thigh, Pockets, Reception)

I.B. Drop  to Split, Jump to Split

I.C. Jerk Balance

I.D. PC + JD + FSJ

 

 

Strength II (15)

Minute 1:  KHSPU

Minute 2:  PU + C2B + H2B

Minute 3: Rest

Conditioning ~ CrossFit Specific EMOM (10)

3 Thrusters 75

4 Pull-ups

5 Burpees

 

Goal 7 - 7 - 7