SUNDAY WORKOUT

Skill Work 15 - 20 Minutes:

Muscle Ups - Work on your transition into the bottom of the dip on the rings. Use a band between the rings, hooked up to the pull-up rig. We've done this method before, so some of you may have seen it, it works pretty well. Keep the volume low-ish, and just work on nailing down your technique.

Pistols - No bands for the Pistol work today. Use boxes, and plates, if needed. Try a more difficult option than you have before... challenge yourself!!! Let's activate those buns before the workout. :-)


Then...


For Time:
30 Thrusters (135/95)
*Every Minute On the Minute: Perform 5 Hand Release Push-ups*

**8 Minute Cut-off**

*Scale the Thrusters to NO MORE THAN 65% of your 1RM Push Press. We will not be using a rack, so you must Clean the barbell from the floor; you may Squat Clean Thruster your first rep each time you Clean the barbell, if you wish. The Hand Release Push-ups will start AFTER the first 60 seconds, so you will start on Thrusters, then, every 60 seconds complete 5 Hand Release Push-ups.

SUNDAY WORKOUT

Strength 10 - 15 Minutes
Back Squat @ 80% (same load as Wednesday of last week)
4 sets of 2 completing a set every 2 minutes


Then a burner...


For Time
20 - 15 - 10 - 5 Reps of:
Box Jumps (24/20)
Hand Release Push-ups
Ball Slams (20/14)

**7 Minute Cut-off**

SATURDAY WORKOUT

Team Tabata Mash-up!

In Teams of 2:

Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)

*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.

WEDNESDAY WORKOUT

HAPPY SECOND ANNIVERSARY CROSSFIT HYDRO!!!
Two years ago today, we opened our doors. We're doing great, and we plan on being around for a very long time! Don't forget: We are having our anniversary celebration this weekend, at the V; check your Facebook invite for details.

Skill Work 10-ish Minutes:
Box Jumps - Rebounding (Pogo) off of the floor, and pogo-ing off of the top of the box. We will go over how, and when it's ok to pogo on your Box Jumps. Then some practice… :-)


Then…


2 Bear Complexes (155/105)
12 Hand Release Push-ups
20 Box Jumps (24"/20")
**12 Minutes - As Many Rounds As Possible**

*A Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press (from the back). Use a weight that's doable, but challenging… make it hard.

THURSDAY WORKOUT

Skill/Technique Work For 10 Minutes:
Sumo Deadlift


Then...


As Many Rounds As Possible in 5 Minutes:
5 Sumo Deadlifts (225/150)
10 Hand Release Push-ups

Rest 5 Minutes, then repeat -


As Many Rounds As Possible in 5 Minutes:
5 Sumo Deadlifts (225/150)
10 Hand Release Push-ups

*Your goal should be to try to get your score as close as possible to your first 5 Minutes. If your Deadlift weight (Traditional OR Sumo) is not 350+lbs for the fellas, or 225+lbs for the ladies, do not go prescribed on the Sumo Deadlifts.

MONDAY WORKOUT

Every Minute On The Minute for 10 Minutes:

2 Deadlifts @ ~70%

*You will be fast and efficient with these, but you are not allowed to use any excessive bouncing off of the floor; you must reset for each rep. No, it's not super heavy, and it shouldn't be; your strength will go up without needing to max out every time you load up for Deadlift. Today we are working on generating some power, using speed, but still striving for excellent technique.

Then...

As Many Rounds As Possible in 10 Minutes of:

5 Chest2Bar Pull-ups

10 Hand Release Push-ups

15 Air Squats

*There will be NO Butterfly Kipping allowed for today's workout. :-) Your goal should be to try and get around 7 - 10 Rounds, or possibly more, so scale as needed. We would ideally like to see everyone get a minimum of 5 or 6 Rounds, scaled properly. 

MONDAY WORKOUT

Skill Work 10 - 15 Minutes

Rowing - something we haven't done skill work on in a while. Let's clean up some of your Row technique. We aren't going to do a ton of meters, we are going to focus on the quality of the meters you actually do row for this skill session.

Then

As Many Reps As Possible in 6 Minutes:

Kettlebell Swings (53/35)

Hand Release Push-ups

Rest 1 Minute and quickly record your score.

As Many Reps As Possible in 6 Minutes:

Wall Ball Shots (20/14)

Med Ball Sit-ups (20/14)

*Today you determine how many reps of each movement you will accomplish, with the goal being to get as many total reps as you can in the time allotted, so keep a running total of your reps. You will be able to switch between the two movements whenever you want, but you will be limited to ONLY those two movements in each 6 Minute period. The scale for the Hand Release Push-ups will be Bar Push-ups in the rack. For the Med Ball Sit-ups, the Med Ball MUST touch the floor over your head while your shoulders are in contact with the floor, and the center of the Med Ball must pass between, or over, your knees when you sit up.

SUNDAY WORKOUT

7-10 Minutes of Double Under practice
Low volume on these, especially if you can already do Double Unders. Remember: Practice is the goal for this movement today, not a ton of reps.

For Time:
30-20-10
Toes2Bar
Box Jumps (24"/20")
Hand Release Push-ups

**10 Minute Cut-off**

*Hold yourself accountable for every rep you do. Games standards today: Both feet touch inside the hands for Toes2Bar, you must stand up on the box for Box Jumps before jumping down, and the Push-ups are hand release. Scale as necessary, but make it challenging.

THURSDAY

As Many Rounds As Possible in 15 Minutes:

10 Hand Release Push-ups
15 Deadlifts (135/95)
20 Jump Overs (Use Deadlift Barbell)

*An AMRAP before a rest day... BANG!!!