Thanksgiving Week….all the news!

 

CROSSFIT:

A) TEAM ROW- (coach’s choice)


B) 20 MIN AMRAP:

Teams of 3:

  • 250 JUMP ROPE PASSES (dubs count as 2)

  • 20 WALL BALL

  • 20 BURPEES

  • 20 SIT-UPS

*1 athlete WORKS at a time

*1 athlete RESTS

*1 athlete must hold plank (45/25#) on back 

 

FUSION:

Group Warmup & Mobility:


WOD:

A) 12 MIN- AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

B) 12 MIN- AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 SINGLE OR DOUBLE-UNDERS (+10 Reps each round)*

  • 10 SIT-UPS 

 

momWOD:

A) 2 SETS:

  • 2 MIN SHUTTLE RUNS

  • 2 MIN ROW

  • 2 MIN JUMP ROPE

B) PARTNER LADDERS:

B1) 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MIN

B2) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

REST 1 MIN

B3) 6 MIN (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MIN

B4) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

 

CROSSFIT:

A) TEAM ROW- (coach’s choice)


B) 20 MIN AMRAP:

Teams of 3:

  • 250 JUMP ROPE PASSES (dubs count as 2)

  • 20 WALL BALL

  • 20 BURPEES

  • 20 SIT-UPS

*1 athlete WORKS at a time

*1 athlete RESTS

*1 athlete must hold plank (45/25#) on back 

 

FUSION:

Group Warmup & Mobility:


WOD:

A) 12 MIN- AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

B) 12 MIN- AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 SINGLE OR DOUBLE-UNDERS (+10 Reps each round)*

  • 10 SIT-UPS 

 

momWOD:

A) 2 SETS:

  • 2 MIN SHUTTLE RUNS

  • 2 MIN ROW

  • 2 MIN JUMP ROPE

B) PARTNER LADDERS:

B1) 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MIN

B2) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

REST 1 MIN

B3) 6 MIN (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MIN

B4) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • 4-6 SA DB PRESS EACH SIDE @ 21X1

REST :45

  • 12 SA DB ROW EACH SIDE @ 20X1

REST :45

  • 15 BO REAR DELT FLY- MUST BE UB

REST :45


B) WOD:

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP T2B

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RING PUSH-UP 

 

FITNESS:

Group Warmup & Mobility:


A) 30 REPS (rest as needed) at which ever level suits you:

  • L1 – Floor Seated DB Press

  • L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)


B) BENCH PRESS:

10 SETS:

  • 10 German Volume Bench Press (UNBROKEN); REST :60 between sets

    50% of 1RM, DO NOT CHANGE LOADS. Should start dropping reps by sets 6 or 7.


C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:

  • 6 DB POWER CLEANS

  • 6 PUSH UPS

  • 6 AIR SQUATS

REST 1 MINUTE

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds


B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

 

CROSSFIT:

A) TEAM ROW- (coach’s choice)


B) 20 MIN AMRAP:

Teams of 3:

  • 250 JUMP ROPE PASSES (dubs count as 2)

  • 20 WALL BALL

  • 20 BURPEES

  • 20 SIT-UPS

*1 athlete WORKS at a time

*1 athlete RESTS

*1 athlete must hold plank (45/25#) on back 

 

FUSION:

Group Warmup & Mobility:


WOD:

A) 12 MIN- AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

B) 12 MIN- AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 SINGLE OR DOUBLE-UNDERS (+10 Reps each round)*

  • 10 SIT-UPS 

 

momWOD:

A) 2 SETS:

  • 2 MIN SHUTTLE RUNS

  • 2 MIN ROW

  • 2 MIN JUMP ROPE

B) PARTNER LADDERS:

B1) 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MIN

B2) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

REST 1 MIN

B3) 6 MIN (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MIN

B4) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • 4-6 SA DB PRESS EACH SIDE @ 21X1

REST :45

  • 12 SA DB ROW EACH SIDE @ 20X1

REST :45

  • 15 BO REAR DELT FLY- MUST BE UB

REST :45


B) WOD:

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP T2B

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RING PUSH-UP 

 

FITNESS:

Group Warmup & Mobility:


A) 30 REPS (rest as needed) at which ever level suits you:

  • L1 – Floor Seated DB Press

  • L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)


B) BENCH PRESS:

10 SETS:

  • 10 German Volume Bench Press (UNBROKEN); REST :60 between sets

    50% of 1RM, DO NOT CHANGE LOADS. Should start dropping reps by sets 6 or 7.


C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:

  • 6 DB POWER CLEANS

  • 6 PUSH UPS

  • 6 AIR SQUATS

REST 1 MINUTE

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds


B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

Today I have those survey results I promised on Friday!

The survey went out to right around 170 people with just about 90 responses, so about 52% of you are included in these results.  Keep in mind that not everybody answered every question, so these just represent the actual answers given.

In most cases I just included the majority answer since it was generally overwhelming, but in some cases where it was a close call I included both.

Now onto the good stuff!

  • What new class time would you attend?
    • 44.6%  said 8:30pm
  • Should 7am become Fitness/Fusion every day?
    • 54.5% said NO
  • 9:30am on Tuesday & Thursday should become:
    • 41.5% CrossFit
    • 35.4% momWOD
  • Would you attend a mobility class on the weekend?
    • 70.1% said YES
  • Friday should become:
    • 29.3% Specialty Class
    • 28% CrossFit
  • On Sunday would you attend a CrossFit class or Open Gym?
    • 73.5%
  • Would you buy retail products in bulk?
    • 58.5% NO
  • What Specialty class would you like to see?
    • 46.8% Barbell Strength
    • 44.2% Yoga
    • 31.2% romWOD

You have spoken, and we hear you!  The above results are not committed decisions by any means, but they are a strong indicator of where we will do our best to head.  We are always looking to improve your experience and give you what you want.

These things will all be considered and discussed at our next Coach’s meeting this Friday, and you can expect some announcements about changes in the coming week.

If all goes well, you should start to see many of these things hopefully come into affect starting in February!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Upper body horizontal pressing strength (bench press)

Hip extension & plyometrics (WOD)

Aerobic endurance (WOD)

Tuesday:

Glute & hamstring development (back step lunges)

Vertical pulling strength (weighted chin-up)

Steady-state sprint repeats (WOD)

Wednesday:

Glute & quad strength (hb back squat)

Overhead & core strength (ohs)

Anaerobic lactic Endurance  (WOD)

Thursday:

Scapular & upper back pulling (reverse snow angels)

Abs & lower back (superman holds)

Core & upper back pressing (front leaning rest)

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (bent over bb row)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 12 MIN BUILD TO A TOUGH SET:

3 BENCH PRESS

B) WOD- 20 MIN AMRAP:

200M RUN
15 RUSSIAN KB SWING
15 BOX JUMP
15 PULL-UP
200M RUN
15 PULL-UPS
15 BOX JUMPS
15 RUSSIAN KB SWING

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday from 4:30-7:30pm Greg from TBTE Bars will be sampling at our gym!  Come on by and check it out and get some FREE stuff!


Tuesday’s Training:

CrossFit:

A) 20 MIN FOR 4-5 THROUGH:

A1) 10 ALT BACK STEP LUNGES- BACK RACK
REST 1 MIN

A2) 3 WEIGHTED CHIN-UPS
REST 1 MIN

B) 3 ROUNDS- TOTAL REPS:

1 MIN SLAM BALL
30 sec rest
1 MIN CAL ROW
30 sec rest
1 MIN BURPEES
30 sec rest

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL SHOTS
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) :15  ON/1 MIN OFF x 16 SETS (switch stations during the 1 minute rest)

A1) ASSAULT BIKE

A2) MOUNTAIN CLIMBERS

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest)
B1. Assault bike
B2. Dung Beetles (bear crawling while rolling a slam ball)

 

CROSSFIT:

A) TEAM ROW- (coach’s choice)


B) 20 MIN AMRAP:

Teams of 3:

  • 250 JUMP ROPE PASSES (dubs count as 2)

  • 20 WALL BALL

  • 20 BURPEES

  • 20 SIT-UPS

*1 athlete WORKS at a time

*1 athlete RESTS

*1 athlete must hold plank (45/25#) on back 

 

FUSION:

Group Warmup & Mobility:


WOD:

A) 12 MIN- AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

B) 12 MIN- AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 SINGLE OR DOUBLE-UNDERS (+10 Reps each round)*

  • 10 SIT-UPS 

 

momWOD:

A) 2 SETS:

  • 2 MIN SHUTTLE RUNS

  • 2 MIN ROW

  • 2 MIN JUMP ROPE

B) PARTNER LADDERS:

B1) 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MIN

B2) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

REST 1 MIN

B3) 6 MIN (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MIN

B4) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • 4-6 SA DB PRESS EACH SIDE @ 21X1

REST :45

  • 12 SA DB ROW EACH SIDE @ 20X1

REST :45

  • 15 BO REAR DELT FLY- MUST BE UB

REST :45


B) WOD:

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP T2B

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RING PUSH-UP 

 

FITNESS:

Group Warmup & Mobility:


A) 30 REPS (rest as needed) at which ever level suits you:

  • L1 – Floor Seated DB Press

  • L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)


B) BENCH PRESS:

10 SETS:

  • 10 German Volume Bench Press (UNBROKEN); REST :60 between sets

    50% of 1RM, DO NOT CHANGE LOADS. Should start dropping reps by sets 6 or 7.


C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:

  • 6 DB POWER CLEANS

  • 6 PUSH UPS

  • 6 AIR SQUATS

REST 1 MINUTE

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds


B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

Today I have those survey results I promised on Friday!

The survey went out to right around 170 people with just about 90 responses, so about 52% of you are included in these results.  Keep in mind that not everybody answered every question, so these just represent the actual answers given.

In most cases I just included the majority answer since it was generally overwhelming, but in some cases where it was a close call I included both.

Now onto the good stuff!

  • What new class time would you attend?
    • 44.6%  said 8:30pm
  • Should 7am become Fitness/Fusion every day?
    • 54.5% said NO
  • 9:30am on Tuesday & Thursday should become:
    • 41.5% CrossFit
    • 35.4% momWOD
  • Would you attend a mobility class on the weekend?
    • 70.1% said YES
  • Friday should become:
    • 29.3% Specialty Class
    • 28% CrossFit
  • On Sunday would you attend a CrossFit class or Open Gym?
    • 73.5%
  • Would you buy retail products in bulk?
    • 58.5% NO
  • What Specialty class would you like to see?
    • 46.8% Barbell Strength
    • 44.2% Yoga
    • 31.2% romWOD

You have spoken, and we hear you!  The above results are not committed decisions by any means, but they are a strong indicator of where we will do our best to head.  We are always looking to improve your experience and give you what you want.

These things will all be considered and discussed at our next Coach’s meeting this Friday, and you can expect some announcements about changes in the coming week.

If all goes well, you should start to see many of these things hopefully come into affect starting in February!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Upper body horizontal pressing strength (bench press)

Hip extension & plyometrics (WOD)

Aerobic endurance (WOD)

Tuesday:

Glute & hamstring development (back step lunges)

Vertical pulling strength (weighted chin-up)

Steady-state sprint repeats (WOD)

Wednesday:

Glute & quad strength (hb back squat)

Overhead & core strength (ohs)

Anaerobic lactic Endurance  (WOD)

Thursday:

Scapular & upper back pulling (reverse snow angels)

Abs & lower back (superman holds)

Core & upper back pressing (front leaning rest)

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (bent over bb row)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 12 MIN BUILD TO A TOUGH SET:

3 BENCH PRESS

B) WOD- 20 MIN AMRAP:

200M RUN
15 RUSSIAN KB SWING
15 BOX JUMP
15 PULL-UP
200M RUN
15 PULL-UPS
15 BOX JUMPS
15 RUSSIAN KB SWING

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday from 4:30-7:30pm Greg from TBTE Bars will be sampling at our gym!  Come on by and check it out and get some FREE stuff!


Tuesday’s Training:

CrossFit:

A) 20 MIN FOR 4-5 THROUGH:

A1) 10 ALT BACK STEP LUNGES- BACK RACK
REST 1 MIN

A2) 3 WEIGHTED CHIN-UPS
REST 1 MIN

B) 3 ROUNDS- TOTAL REPS:

1 MIN SLAM BALL
30 sec rest
1 MIN CAL ROW
30 sec rest
1 MIN BURPEES
30 sec rest

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL SHOTS
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) :15  ON/1 MIN OFF x 16 SETS (switch stations during the 1 minute rest)

A1) ASSAULT BIKE

A2) MOUNTAIN CLIMBERS

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest)
B1. Assault bike
B2. Dung Beetles (bear crawling while rolling a slam ball)

It’s a new year and it’s time to look forward at what’s to come.  The last week for many of us has been about reflecting,  and during this weekend you may have done a lot of planning.

Today we start doing.

We’re kicking things into high gear for 2017 at CFHV, as it is going to be a very important year for the future of the box.

We have a lot of exciting new things headed your way, and this should prove to be a big year of growth.  Just in the first quarter alone we have:

  • Moble app with WOD tracking & full member portal access (check out the video from Friday’s blog)
  • Member survey to gather data for further improvements
  • Assessments for every member to help fine-tune your individual training needs
  • Three session fundamentals program coming for new members
  • New supplements, food, & drink in our pro-shop

We have two more weeks of strongWOD, and then on Saturday, January 21 our Olympic Drills for Skills class returns for 9 weeks to get us ready for the CrossFit Open in March.

You’ll see a lot of that preparation also reflected in the daily programming as we continue to innovate via design implementation and fine tune to bring you the results you’ve come to expect.  With that in mind, I thought today would be a good time to remind ourselves, or if you aren’t yet aware, introduce you to what the intention of our main programs are:

  • Open Gym is for members who can’t make it at one of our regular class times, but still want to follow CFHV’s programming.  It also includes members who are following individualized program design (IPD) or personal training (PT), or those who just want to get in some extra supplementary work.
  • Fusion class is a long form, aerobically based program that includes mostly body weight, mono-structural, or light resistance training.  You’ll see things like dumbbells, kettlebells, & slam balls, but there are no barbell movements or heavy lifting in this class.  This is often an introduction to movement for many, and isn’t meant to be constantly varied as much as it is about consistency with technique & safety- and getting a good sweat!
  • Fitness class is more like a regular CrossFit class, with a strength training component, followed by a metabolic conditioning (met-con) or WOD.  The programming is much less dense, so more time is spent on how to do each of the 9 foundational CF movements, and the pace is more universal.  You won’t see any Olympic lifts, and this class is not meant for the long term since it repeats it’s cycles, and is instead intended to graduate members to regular CrossFit class.
  • CrossFit is the classic “constantly varied, functional movement, performed at a relative high intensity”. You’ll see a little bit of everything from the previously mentioned classes, as well as more gymnastics & Olympic lifts.  By this class, there is the assumption that you know the basic movements, so more time can be spent on working with advanced training techniques, and application of all skills into new methods. Variation aside, this is still a progression based system with designed program arcs to continually improve you in all aspects of your fitness.

We also have:

  • momWOD which is somewhere between our Fitness & CrossFit class.  You’ll see more advanced elements than you will in Fitness class, but with extra time spent on implementation and instruction than a regular CrossFit class.  Don’t let the name fool you- it has more to do with the time of day than the program.  This class is no joke, and these ladies are fierce!
  • spinWOD is much like the format of Fusion class with the same energy systems being trained, but with a focus on the Assault air bike at it’s core.
  • Shred Sesh is a lot more like your typical “globo-gym” workouts. Isolation exercises, body composition, isometric holds, & uni-lateral training.  This is the one for cut, balance, & definition.
  • strongWOD is all about power.  Lifting odd objects, core control, balance, & stamina all contribute to give you real-world application of your strength & fitness outside the gym.
  • Olympic Drills for Skills is just focusing on the three Olympic Weightlifting movements: the clean, the jerk, & the snatch.  Each class focuses 90 minutes on just one of the lifts and breaks down these elegant & intricate movements into manageable pieces to set you up for success with these complicated skills.

With that in mind, what will YOUR approach be in 2017?  If you need a little help, I encourage you all to email me direct (dan@crossfithighvoltage.com) or speak with one of our coaches about the best fit to meet your goals.  Now, onto:


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Olympic Weightlifting (power clean)

Aerobic endurance, vertical pulling, overhead & core stability (WOD)

Tuesday:

Vertical pressing, Abdominal pulling (dips & t2b)

Glute pressing endurance, uni-lateral hip hinging (WOD)

Wednesday:

Oly + overhead & core strength (power snatch + ohs)

Anaerobic lactic endurance  (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (db lawnmower pull)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 12 MIN TO FIND A TOUGH SINGLE POWER CLEAN

REST 3 MIN

B) 3 MIN AMRAP @ 80% OF (A)

C) WOD- 10 MIN AMRAP:

800M RUN
30 C2B
AMRAP OHS (95/65#) (no more than 55% 1RM)

Fusion:

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN:

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A) Body Composition: 

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

CrossFit:

A) 4X THROUGH:

A1) 4 DIPS @ 30×1 ADAP while still in tempo
REST 1 MIN

A2) 8 STRICT T2B
*scale to eye level or hip level
REST 2 MIN

B) WOD- 3 ROUNDS:

500M ROW
20 ALT. PISTOLS

Fitness:

A: Strength, Technique & Development: German Volume Back Squats:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

spinWOD:

A) 2 MIN ON/ 1 MIN OFF X 4 SETS:

Station #1) ASSAULT BIKE

Station #2) BENCH PRESS

*after 4 sets @ one station, rest 2 min, then switch 

B) 10 MIN EMOM:

B1) ASSAULT BIKE

B2) REST

 

CROSSFIT:

A) TEAM ROW- (coach’s choice)


B) 20 MIN AMRAP:

Teams of 3:

  • 250 JUMP ROPE PASSES (dubs count as 2)

  • 20 WALL BALL

  • 20 BURPEES

  • 20 SIT-UPS

*1 athlete WORKS at a time

*1 athlete RESTS

*1 athlete must hold plank (45/25#) on back 

 

FUSION:

Group Warmup & Mobility:


WOD:

A) 12 MIN- AMRAP LADDER # 1:

  • 5 BURPEES

  • 10 M SHUTTLE RUN (+ 1 EACH ROUND)*

  • 10 KB SWINGS

REST 2 MINUTES

B) 12 MIN- AMRAP LADDER #2: 

  • 5 SQUAT JUMPS

  • 10 SINGLE OR DOUBLE-UNDERS (+10 Reps each round)*

  • 10 SIT-UPS 

 

momWOD:

A) 2 SETS:

  • 2 MIN SHUTTLE RUNS

  • 2 MIN ROW

  • 2 MIN JUMP ROPE

B) PARTNER LADDERS:

B1) 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MIN

B2) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

REST 1 MIN

B3) 6 MIN (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MIN

B4) 6 MIN ALT EMOM- PARTNERS ALTERNATE :30 WORK / :30 REST

  • RING ROWS

  • PUSH UPS

  • AIR SQUATS

 

CROSSFIT:

A) 12 MIN TO ROTATE THROUGH:

  • 4-6 SA DB PRESS EACH SIDE @ 21X1

REST :45

  • 12 SA DB ROW EACH SIDE @ 20X1

REST :45

  • 15 BO REAR DELT FLY- MUST BE UB

REST :45


B) WOD:

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RUSSIAN KB SWING (70/44#)

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP T2B

REST 5 MIN

5 MIN AMRAP:

  • 800M RUN

  • AMRAP RING PUSH-UP 

 

FITNESS:

Group Warmup & Mobility:


A) 30 REPS (rest as needed) at which ever level suits you:

  • L1 – Floor Seated DB Press

  • L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)


B) BENCH PRESS:

10 SETS:

  • 10 German Volume Bench Press (UNBROKEN); REST :60 between sets

    50% of 1RM, DO NOT CHANGE LOADS. Should start dropping reps by sets 6 or 7.


C) WOD- 3 ROUNDS:

AMRAP 3 MINUTES:

  • 6 DB POWER CLEANS

  • 6 PUSH UPS

  • 6 AIR SQUATS

REST 1 MINUTE

 

PROGRESSIONS:

A) 12 MIN TO ROTATE THROUGH:

A1) 4-6 SINGLE ARM DB PRESS EACH SIDE @ 21X1
Rest 45 seconds
A2) 10-12 SINGLE ARM DB ROW EACH SIDE @ 20X1
Rest 45 seconds
A3) 10-15 BENT OVER REAR DELT FLYS- MUST BE UB
Rest 45 seconds


B) WOD: 

5 MIN AMRAP:
800M RUN
AMRAP RUSSIAN KB SWING (53/36#)

REST 5 MIN

5 MIN AMRAP:
800M RUN
AMRAP T2B or K2E or KNEE RAISES

REST 5 MIN

5 MIN AMRAP:
800 M RUN
AMRAP PUSH-UPS

 

Today I have those survey results I promised on Friday!

The survey went out to right around 170 people with just about 90 responses, so about 52% of you are included in these results.  Keep in mind that not everybody answered every question, so these just represent the actual answers given.

In most cases I just included the majority answer since it was generally overwhelming, but in some cases where it was a close call I included both.

Now onto the good stuff!

  • What new class time would you attend?
    • 44.6%  said 8:30pm
  • Should 7am become Fitness/Fusion every day?
    • 54.5% said NO
  • 9:30am on Tuesday & Thursday should become:
    • 41.5% CrossFit
    • 35.4% momWOD
  • Would you attend a mobility class on the weekend?
    • 70.1% said YES
  • Friday should become:
    • 29.3% Specialty Class
    • 28% CrossFit
  • On Sunday would you attend a CrossFit class or Open Gym?
    • 73.5%
  • Would you buy retail products in bulk?
    • 58.5% NO
  • What Specialty class would you like to see?
    • 46.8% Barbell Strength
    • 44.2% Yoga
    • 31.2% romWOD

You have spoken, and we hear you!  The above results are not committed decisions by any means, but they are a strong indicator of where we will do our best to head.  We are always looking to improve your experience and give you what you want.

These things will all be considered and discussed at our next Coach’s meeting this Friday, and you can expect some announcements about changes in the coming week.

If all goes well, you should start to see many of these things hopefully come into affect starting in February!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Upper body horizontal pressing strength (bench press)

Hip extension & plyometrics (WOD)

Aerobic endurance (WOD)

Tuesday:

Glute & hamstring development (back step lunges)

Vertical pulling strength (weighted chin-up)

Steady-state sprint repeats (WOD)

Wednesday:

Glute & quad strength (hb back squat)

Overhead & core strength (ohs)

Anaerobic lactic Endurance  (WOD)

Thursday:

Scapular & upper back pulling (reverse snow angels)

Abs & lower back (superman holds)

Core & upper back pressing (front leaning rest)

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (bent over bb row)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 12 MIN BUILD TO A TOUGH SET:

3 BENCH PRESS

B) WOD- 20 MIN AMRAP:

200M RUN
15 RUSSIAN KB SWING
15 BOX JUMP
15 PULL-UP
200M RUN
15 PULL-UPS
15 BOX JUMPS
15 RUSSIAN KB SWING

Fusion:

Perform all movements Tabata Style – Work :20 / Rest :10 (36 MIN PROGRAM)

A: 0:00-4:00: KB SWINGS (4 Sets @ :20 / :10)
4:00-6:00: SIT UPS or V-UPS (2 Sets @ :20/:10)
6:00-8:00: HOLLOW BODY HOLDS (Max Compression) (2 Sets @ :20 / :10)
8:00-9:00: REST 1 MIN

B: 9:00-13:00: ALT. KB SNATCH (or C&P) (4 Sets @ :20/:10)
13:00-15:00: PUSH UPS/ ROLL UPS (2 Sets @ :20 / :10)
15:00-17:00: FRONT PLANK HOLD (2 Sets @ :20/:10)
17:00-18:00: REST 1 MIN

C: 18:00 – 27:00 – REPEAT SECTION “A”
D: 27:00- 36:00 – REPEAT SECION “B”

momWOD:

A: Body Composition:

3 SETS:
A1: DB Bench Press @ 30X1; 8 Reps; 30 sec rest
A2: DB Reverse Lunges x 8 Reps each leg (all R then all L); 30 sec rest

3 SETS:
B1: Single Arm DB Push Press @ 40X2; 6 Reps each arm; 30 sec rest
B2: Russian Step Ups (with or w/o DB) x 8 Reps each leg (all R then all L); 30 sec rest

B: WOD – FOR TIME:

1000 M ROW + 30 BURPEES


Tuesday from 4:30-7:30pm Greg from TBTE Bars will be sampling at our gym!  Come on by and check it out and get some FREE stuff!


Tuesday’s Training:

CrossFit:

A) 20 MIN FOR 4-5 THROUGH:

A1) 10 ALT BACK STEP LUNGES- BACK RACK
REST 1 MIN

A2) 3 WEIGHTED CHIN-UPS
REST 1 MIN

B) 3 ROUNDS- TOTAL REPS:

1 MIN SLAM BALL
30 sec rest
1 MIN CAL ROW
30 sec rest
1 MIN BURPEES
30 sec rest

Fitness:

Body Composition:

3 SETS:
A1: DB Rear-Elevated Split Squats @ 30X1; 8 Reps each leg (20 sec between); 30 sec
A2: 30 SEC Hollow Body Hold (max compression); 30 sec rest

WOD: 16 MIN AMRAP:

10 RING ROWS (or PULL UPS)
20 WALL BALL SHOTS
10 PUSH UPS (Roll ups)
20 BOX JUMP / STEP UPS
10 SIT UPS ( or EVIL WHEELS)

spinWOD:

A) :15  ON/1 MIN OFF x 16 SETS (switch stations during the 1 minute rest)

A1) ASSAULT BIKE

A2) MOUNTAIN CLIMBERS

Rest for 4 minutes

B) 2 minute ON/2 minute OFF for 3 sets. (switch during rest)
B1. Assault bike
B2. Dung Beetles (bear crawling while rolling a slam ball)

It’s a new year and it’s time to look forward at what’s to come.  The last week for many of us has been about reflecting,  and during this weekend you may have done a lot of planning.

Today we start doing.

We’re kicking things into high gear for 2017 at CFHV, as it is going to be a very important year for the future of the box.

We have a lot of exciting new things headed your way, and this should prove to be a big year of growth.  Just in the first quarter alone we have:

  • Moble app with WOD tracking & full member portal access (check out the video from Friday’s blog)
  • Member survey to gather data for further improvements
  • Assessments for every member to help fine-tune your individual training needs
  • Three session fundamentals program coming for new members
  • New supplements, food, & drink in our pro-shop

We have two more weeks of strongWOD, and then on Saturday, January 21 our Olympic Drills for Skills class returns for 9 weeks to get us ready for the CrossFit Open in March.

You’ll see a lot of that preparation also reflected in the daily programming as we continue to innovate via design implementation and fine tune to bring you the results you’ve come to expect.  With that in mind, I thought today would be a good time to remind ourselves, or if you aren’t yet aware, introduce you to what the intention of our main programs are:

  • Open Gym is for members who can’t make it at one of our regular class times, but still want to follow CFHV’s programming.  It also includes members who are following individualized program design (IPD) or personal training (PT), or those who just want to get in some extra supplementary work.
  • Fusion class is a long form, aerobically based program that includes mostly body weight, mono-structural, or light resistance training.  You’ll see things like dumbbells, kettlebells, & slam balls, but there are no barbell movements or heavy lifting in this class.  This is often an introduction to movement for many, and isn’t meant to be constantly varied as much as it is about consistency with technique & safety- and getting a good sweat!
  • Fitness class is more like a regular CrossFit class, with a strength training component, followed by a metabolic conditioning (met-con) or WOD.  The programming is much less dense, so more time is spent on how to do each of the 9 foundational CF movements, and the pace is more universal.  You won’t see any Olympic lifts, and this class is not meant for the long term since it repeats it’s cycles, and is instead intended to graduate members to regular CrossFit class.
  • CrossFit is the classic “constantly varied, functional movement, performed at a relative high intensity”. You’ll see a little bit of everything from the previously mentioned classes, as well as more gymnastics & Olympic lifts.  By this class, there is the assumption that you know the basic movements, so more time can be spent on working with advanced training techniques, and application of all skills into new methods. Variation aside, this is still a progression based system with designed program arcs to continually improve you in all aspects of your fitness.

We also have:

  • momWOD which is somewhere between our Fitness & CrossFit class.  You’ll see more advanced elements than you will in Fitness class, but with extra time spent on implementation and instruction than a regular CrossFit class.  Don’t let the name fool you- it has more to do with the time of day than the program.  This class is no joke, and these ladies are fierce!
  • spinWOD is much like the format of Fusion class with the same energy systems being trained, but with a focus on the Assault air bike at it’s core.
  • Shred Sesh is a lot more like your typical “globo-gym” workouts. Isolation exercises, body composition, isometric holds, & uni-lateral training.  This is the one for cut, balance, & definition.
  • strongWOD is all about power.  Lifting odd objects, core control, balance, & stamina all contribute to give you real-world application of your strength & fitness outside the gym.
  • Olympic Drills for Skills is just focusing on the three Olympic Weightlifting movements: the clean, the jerk, & the snatch.  Each class focuses 90 minutes on just one of the lifts and breaks down these elegant & intricate movements into manageable pieces to set you up for success with these complicated skills.

With that in mind, what will YOUR approach be in 2017?  If you need a little help, I encourage you all to email me direct (dan@crossfithighvoltage.com) or speak with one of our coaches about the best fit to meet your goals.  Now, onto:


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

Olympic Weightlifting (power clean)

Aerobic endurance, vertical pulling, overhead & core stability (WOD)

Tuesday:

Vertical pressing, Abdominal pulling (dips & t2b)

Glute pressing endurance, uni-lateral hip hinging (WOD)

Wednesday:

Oly + overhead & core strength (power snatch + ohs)

Anaerobic lactic endurance  (WOD)

Thursday:

MAP 5 (WOD)

Friday:

Upper body horizontal pressing strength (bench press)

Upper back & rear shoulder pulling (db lawnmower pull)

Partner WOD!

Have fun & move or hard & heavy IF your body/training dictates


Monday’s Training:

CrossFit:

A) 12 MIN TO FIND A TOUGH SINGLE POWER CLEAN

REST 3 MIN

B) 3 MIN AMRAP @ 80% OF (A)

C) WOD- 10 MIN AMRAP:

800M RUN
30 C2B
AMRAP OHS (95/65#) (no more than 55% 1RM)

Fusion:

5 MIN x 5 STATIONS – 1 MIN REST BETWEEN:

STATION 1: 5 MIN
30 SEC MAX EFFORT AIR ASSAULT / 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 2: 5 MIN
30 SEC PUSH UP / ROLL UPS + 30 SEC FRONT PLANK HOLD

REST 1 MIN

STATION 3: 5 MIN
30 SEC MAX EFFORT ROW + 30 SEC EASY RECOVERY PACE

REST 1 MIN

STATION 4: 5 MIN
30 SEC MAX EFFORT SIT UPS / V-UPS + 30 SEC MAX COMPRESSION HOLLOW BODY HOLD

REST 1 MIN

STATION 5: 5 MIN
30 SEC BOX JUMP / STEP UPS + 30 SEC HSPU IN PIKE POSITION ON BOX HOLD

momWOD:

A) Body Composition: 

4 SETS:
A1: Seated DB Press @ 30X1; 8 Reps; rest :30
A2: Standing (Wall Anchored) DB Hammer Curls x 12-15 Reps; rest 30 sec
A3: Hollow Body Hold (max compression) x 30 sec; rest 30 sec

B: WOD – 3 ROUNDS FOR TIME:

500 M ROW
20 x DB THRUSTERS


Tuesday’s Training:

CrossFit:

A) 4X THROUGH:

A1) 4 DIPS @ 30×1 ADAP while still in tempo
REST 1 MIN

A2) 8 STRICT T2B
*scale to eye level or hip level
REST 2 MIN

B) WOD- 3 ROUNDS:

500M ROW
20 ALT. PISTOLS

Fitness:

A: Strength, Technique & Development: German Volume Back Squats:

10 Reps Back Squat @ 50% 1RM x 10 Sets. Rest EXACTLY 1 MINUTE between sets. Do not change loads, work across. By sets 6 or 7 should be dropping reps.

B: WOD – AMRAP 12 MINUTES

5 RING ROWS
10 PUSH UP / ROLL UPS
15 AIR SQUATS
20 SIT UPS

spinWOD:

A) 2 MIN ON/ 1 MIN OFF X 4 SETS:

Station #1) ASSAULT BIKE

Station #2) BENCH PRESS

*after 4 sets @ one station, rest 2 min, then switch 

B) 10 MIN EMOM:

B1) ASSAULT BIKE

B2) REST

This year has literally flown by…seriously it’s crazy.  Let’s get into all the goods for today.

  • Paleo Challenge ends tomorrow!  It’s been 30 days, and those of us who accepted the challenge are finally about to finish the challenge, but begin the next phase with our new eating habits.  Special thanks to our Challenge maestro Arielle Zieja who knocked it out of the park!  Check her out here: http://www.ariellezieja.com/
  • Our pre-order for hoodies and sweat pants ends this week!  There will be no additional stock, so you can only get them until this Sunday, November 29!  Don’t miss out!
  • Our schedule this week:
    • regular schedule Monday/Tuesday/Wednesday
    • closed Thursday.
    • one class Friday @ 12pm, our Annual “Deck of Cards” WOD
    • one class Saturday @ 10am, our FIRST “Turkey Detox” partner WOD (no Shred Sesh, Oly, or Kids class)
    • regular schedule Sunday, Energizer @ 10am
  • Check out our new “Class Photos” on our Facebook page here: https://www.facebook.com/media/set/?set=a.721929587907057.1073741885.437795369653815&type=3.  We had a ton of fun shooting these.  Big thanks to CFHV’s own, Chris VanLoon!
  • Our CFHV annual Holiday Party is Saturday, December 12 @ 7pm.  Save the date!  Don’t miss all the fun, fellowship…and the awards!  Check it out and RSVP here: https://www.facebook.com/events/907266949352699/
  • Keep your eyes open coming up a week from today for a HUGE announcement for the holidays here at High Voltage.  Seriously, it’s a pretty big deal.

Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle:

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 5 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 5 Sets
D: Practice: E90SEC x 6 SETS (9 MINUTES) – Split Jerk x 3 Reps (add weight)

WOD: 12 MIN AMRAP:
6 Pull Ups
12 T2B
24 KB Swings

Fusion (6:30pm):

ALT EMOM 16 (8 SETS):

MIN 1: 12 KB SWINGS
MIN 2: 6-8 BURPEES (as fast as possible)

REST 2 MIN

ALT EMOM 16 (8 SETS):

MIN 1: 12 DB THRUSTERS
MIN 2: 10-12 BOX JUMPS