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
For time:
30-20-10-20-30
Cals (Row)
Burpee over rower
Shoulder to Overhead #75/55
400 m run after each set
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
16 min AMRAP
4 rounds
21- Kettlebell swings 55/35
12- Pull ups
21- Echo bike cals
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
1-10
Power cleans 115/75
8-Bar facing burpees after each set
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 mins x8 rounds
200m run
20 box step ups “20
Max cals (row) in remaining time (Rnds 1,3,5,7)
Max burpees in remaining time (Rnds 2,4,6,8)
Rest 1:30 between rounds
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
15 min Amrap
10 thrusters #95/65
10 cals (Bike)
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.