WORKOUT OF THE DAY

CrossFit

Resistance Athletics – CrossFit Group Class

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Strength

Big Clean Complex (Add weight every round)

E4MOM – 5 Rounds

Hi Hang Clean + Hang Clean + Clean + Push Press

Hi Hang Clean + Hang Clean + Clean + Push Jerk

Hi Hang Clean + Hang Clean + Clean + Split Jerk

Add weight every round

Snatch Complex EMOM and AMRAP Miles

Resistance Athletics – CrossFit Group Class

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Announcements

March 16 – Heliyo Athlete day. Come watch and/or train with Heliyo athletes that afternoon ! Also women’s appreciation class that evening as well!

Strength

Snatch Complex (EMOM 7)

Snatch Deadlift + Snatch Pull + Power Snatch

Building every minute.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 Mile Run

30 Handstand Pushups

Then with remaining time

Max Power Snatches

Mild – (75/55)

Spicy – (135/95)

HIIT (ReCon)

Resistance Athletics – HIIT

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Announcements

March 16 – Heliyo Athlete day. Come watch and/or train with Heliyo athletes that afternoon ! Also women’s appreciation class that evening as well!

HIIT

Metcon (Time)

7 Rounds

7 wall Balls (20/14)

7 V-ups

7 Box Jumps (24/20)

7 Sit ups

7 Push-ups

14 DB PLank Rows (7 eachside) (50/35)

14 Mountain Climbers (7 each side )

HIIT (ReCon)

Resistance Athletics – HIIT

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Announcements

March 16th – Heliyo Athlete Day. Come watch and/or train with with some competitive athletes that afternoon!

HIIT

Metcon (No Measure)

Full Tabata Per Movement 20 Seconds on / 10 Seconds off

Calorie Row

1 Minute Rest

Hollow Hold

1 Minute Rest

Burpees

1 Minute Rest

Hollow Rock

1 Minute Rest

Cal Bike

Strict Pull ups and Partner work

Resistance Athletics – CrossFit Group Class

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Announcements

March 16th – Heliyo Athlete Day. Come watch and/or train with with some competitive athletes that afternoon!

Gymnastics

Pull-ups (1 Minute Max Unbroken Strict )

Then go E2MOM for 4 rounds

70 Percent of max reps.

Metcon

Metcon (Time)

Teams of 2

4 Rounds

20 Pull Ups

40 Alternating DB Snatch

60 Burpees

Mild – (35/20)

Spicy – (50/35)

Clean and jerks and 19.1 Redux

Resistance Athletics – CrossFit Group Class

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Strength

Clean and Jerk Complex (10 sets of complex )

EMOM 10

3 Power Cleans ( no squat clean on final rep)

3 Front Squats

3 Push Jerks ( no split jerks)

Mild – (135/95)

Spicy (205/155)

Metcon

Metcon (Time)

4 rounds

19 calorie row

19 wall balls

Mild – (14-)

Spicy – (20/14)

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 DB devil Press (50/35)

25 situps

Fillmore and Back

Rest 2 mins

AMRAP 7

20 DB Snatches

35 Double unders (70 singles)

Rest 2 Mins

Amrap 5

Max Assault Bike calories

Leap Year Team Saturdaaaaaaaaaazzzzzzzze

Resistance Athletics – CrossFit Group Class

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Metcon (Time)

Teams of 3: Split work However

Buy in: 60 Assault Bike Calories

Followed by

20 Rounds

7 Thrusters

2 Rope Climbs (8 Kipping Pull-ups or 7 Strict pull ups for sub)

45 Double Under

*Buy out 60 Assault Bike Calories

Mild – (75/55)(90 Singles)

Spicy – (95/65)

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (Time)

Partner Work:

1 Partner holds plank while other partner completes as much as they can of:

3 Rounds

60 Wall Balls

100 Double Under (200 Singles)

30 Toes to Bar (High Knees)

50 Calorie Row.

* if partner breaks plank other partner stops working*