THURSDAY 160917

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set from August 18, 2015, August 24, 2015 or September 1, 2015.

Andrew is a Firebreather!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Kettlebell Swings (35lb. / 25lb.)
400 Meter Run
30 Burpees
200 Meter Run
30 Burpees
40 Meter Run
50 Kettlebell Swings (35lb. / 25lb.)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Warrior Circuit#2
Complete 1:00 At Each Station:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest. In addition, we may also utilize the “Tabata Interval”.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga) 

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