Monday
Warm up-
2 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
16 min AMRAP
10 Cals (Echo bike)
10 Alt. D/B snatches 50/35
10 burpee over DB
Tuesday
2 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
5 rounds
500m row
10 Clean and jerks #115
Wednesday
2 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
20 min AMRAP
6 power cleans 135/95
9 Cals (Echo Bike)
12 Wall Balls 20/14 ‘10/92 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
20 min AMRAP
6 power cleans 135/95
9 Cals (Echo Bike)
12 Wall Balls 20/14 ‘10/9
Thursday
2 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
Every 4 minutes for 6 rounds
10 D ball over shoulder 100/80
15 Toes to Bar
20 cal (row)
Rest in remaining time
Friday
2 minutes on a machine – First :40 secs easy pace next :20 secs hard pace (spike your heart rate)
X2 rounds
Dynamic warm Up – ‘50 of each
Knee Pulls – Quad Pulls- High Knees – Butt Kickers – Toy Soldiers – Toe touches- Karaoke each side
WOD
30 Min AMRAP
10 Cals (Bike)
20 Thrusters 75/55
10 Burpee pull ups
20 Back Rack Alt. Lunges (R+L=1) 75/55
200 m run
*Rest 2 mins between rounds
Questions?
If there are any questions, please feel free to contact Ofc. Matsik at work or on his cell at 806-543-5692. You can also look up the movements on YouTube or CrossFit.com if you not clear on exactly how the movement is to be performed.