Tuesday 2016.05.31

May 31, 2016

Level 2
Strength: 2016 Goal Work
Shoulder Mobility
3 Rounds:
30 second German Hang
60 second LTI Stretch
10 shoulder passthroughs on floor, 10#

Metcon
30:00 Partner Row – Conversational Pace

6800m or so with Brent


Monday 2016.05.30

May 30, 2016

Level 1 & Level 2

“Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

55:50


Friday 2016.05.27

May 27, 2016

Level 2
Metcon: “Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats, 95#/65#

14:41


Thursday 2016.05.26

May 27, 2016

Level 2
Strength
Pause Back Squat (7×3)
0:03 Eccentric
0:03 Pause

95, 115, 125, 135, 145, 155, 160.

Metcon: Tabata Shuttle Sprints
8 Rounds for Reps:
0:20 Shuttle Sprint, 25′
0:10 Rest

50.

Cash Out
5 Rounds for Quality:
20 Calf Raises


Wednesday 2016.05.25

May 25, 2016

Morning Stuff

Calf Stretching – 5 mins per side
Yoga – 30 mins (5 push-ups per round)
Meditation – 15 mins
Wim Hof – 1:10, 1:30, 1:50

Level 2
Mobility: 2016 Goal Work
Hip Mobility
10 straddle GMs, 22#
2 rounds —
Straddle leg circles: 10 each way, 10 up and down, 10s hold

Ladies Night
Rowing, Push-Up “Nicole”
AMRAP in 20 Minutes:
500m Row
Max Rep Push-Ups

85 / 5 rounds. 400m run instead of row.


Tuesday 2016.06.24

May 24, 2016

Morning Stuff

Yoga – 30 mins (4 push-ups per round)
Calf Stretching – 4 mins per side 
Meditation – 15 mins
Wim Hof – 1:00, 1:15, 1:25

Level 2

Metcon: 2016 CrossFit Games Masters Qualifier Event 3
AMRAP in 15 Minutes:
55 Double-Unders
15 C2B Pull-Ups
5 Hang Power Cleans 155/105#

5+42.


Sunday 2016.05.22

May 22, 2016

Level 2
Social Sunday
With A Partner, For Time:
120 Push-Ups
120 Ground-To-Overhead, 95/65#
120 Double-Unders
120 Deadlifts, 95/65#
120 Box Jumps, 24/20″

Work can be split and completed in any fashion. Both partners can work at the same time, but cannot work on the same movement at the same time.

14:30.
Soooloooooo (60s)


Saturday 2016.05.21

May 21, 2016

Level 2
Heroes & Sheroes
“Hansen”
5 Rounds for Time:
30 Kettlebell Swings, 70/53#
30 Burpees
30 GHD Sit-ups

36:22.
American swings, GHD sit-ups


Friday 2016.05.20

May 20, 2016

Level 2
Strength
Pause Front Squat (5×3)
0:03 Eccentric
0:05 Pause

95, 115, 125, 135F, 115.

Metcon
Death by Goblet Squat, 53/35#

Minute 1: 5 Goblet Squats
Minute 2: 6 Goblet Squats
Minute 3: 7 Goblet Squats
Minute 4: 8 Goblet Squats
Minute 5: 9 Goblet Squats
…etc. until you aren’t able to complete the goblet squats within a minute.

221. (finished round of 21 squats)


Wednesday 2016.05.18

May 18, 2016

Level 2
Ladies Night
“Mary”
AMRAP in 20 Minutes:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-Ups

6-ish.
Box HSPU, behind-the-heel pistols.