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Endurance day

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

30 sec on 20 sec off

Bike

jumping jack

KBS

Ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 goblet side lunge

10 CS 90/90

5 low box jump

5 KB thruster

Metcon

Metcon (No Measure)

1 min max cal

1 min max sit-up

rest 1 min

1 min max cal

1 min max AS

rest 1 min

1 min max cal

1 min max sit-up

Metcon (Time)

4 rounds

400 M run

10 Bar over burpee

10 SDHP

10 T2B

30 DU

10/25/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

W/ partner

2x thru

P1- row

P2 duck walk w/ med ball

Both perform 5 -High 5 push-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 DB trap 3

5 KB windmill per side

10 DB cuban press

30 sec hollow hold

30 sec hanging hollow hold

Strength

A1: 1-1/4 BB split squat (3 x 8 per leg)

Bar on shoulder split stance, lower all the way down come 1/4 up then all the way back down and up

A2: Single arm Db sh press(Front rack) (3 x 10 per arm)

Metcon

Metcon (Time)

4 min to complete

20 cal row

10 WB

10 KBS

10 Jumping lunge W DB’s

15 cal bike

rest 90 sec

3x thru
Be consistant. track split times

Cool Down

Core finisher

Trainer choice

10/24/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2x through

8 CS snow angel

8 PU to down dog

10 side lunge

5 GHD

Strength

A1: Db chest press (3x 10 1-1/14 )

A2: BB RDL (3 x 10)

Metcon (Weight)

3 x through

10 ring tricep ext

10 alt front side raise

10 box Single leg curl

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 burpee

7 T2B

7 cal

10/23/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Partner stretch (No Measure)

Partner Stretch

pick 3-5 stretches and hold each for 20-30 sec

Prep

Warm-up (No Measure)

2 x through

10 Banded step overs

10 DB ext rot

10 KB up lunge

Clean prep

+

2×3 clean light and fast

Strength

A1: Back Squat (1-1/4 rep 3 x 10)

A2: 1 arm DB row (3 x 10 per arm)

Metcon (No Measure)

9 min EMOM

1- 10 HPC

2-10 burpee box jump

3- 30sec HSH

Metcon

Metcon (No Measure)

3 round

1 min each

Battle rope

sit-up

Ski-erg

Alt step up W/ DB’S

Sunday Funday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Metcon (No Measure)

2 x through

10 DB ext rot

5- 1 arm ring row

5 low box jump

5 KB thruster

As group Clean work

Metcon (Time)

1 Mile Run

25 HPC

100 Partner WB(50 each)

50 Partner Russian Twists(Switch at 25)

50 Box Jumps(25 each)

100 Double Unders

50 Pull Ups

50 Weighted situps

25 HPC

100 Partner WB(50 Each)

1 Mile Run

Saturday

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2x Through

8 Wide Stance Inchworm

10 GM Squat

10 KBS

45 Sec Hollow Hold

Metcon

Metcon (AMRAP – Reps)

EMOM 12

1-20 Sec of HSPU

2-20 Oh Walking Lunge

3-20 V-Ups

Metcon (AMRAP – Reps)

20 Min AMRAP:

20/15 Cal AB

8 Deadlifts (225/145)

12 MB Push Ups

16 DB Snatch (55/35)

20 MS

10/20/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

10 off set KB lunge

10 empty bar Sh press

As group Clean&Jerk

Strength

A1: Shoulder Press (3x 10-12)

A2: Single leg DB RDL (3 x 10 per leg)

with weight in one hand lower your chest towards the floor stretching hamstring.

Should be opposite hand and foot

Metcon

Metcon (AMRAP – Rounds)

7 min amrap

5 T2B

7 Thruster

9 cal

Metcon (AMRAP – Rounds)

10 min

backward sled

FC

15 cal

10/19/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

AS GROUP

30 sec on each piece resting only to switch.

3 min total

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS snow Angel

10 GM + Squat

10 hip swings

1 min sup grip hang

Strength

A: Deadlift (3 x 20)

B1: 1 arm DB row W/ rot (3 x 12)

Row to the hip then rotate the torso up.

B2: Dips (3 x 10)

Metcon

Metcon (Time)

0:00-7:00 to complete: 10-9-8-7-6-5-4-3-2-1

Box Jump 24/20

Pull-ups

7:00-14:00 to complete:

21-15-9

Wall Ball Shots 20/14

Kettlebell Swing 53/35 Push-ups (hand release)

14:00-21:00 to complete:

50 Sit-ups

50 Burpees

50 Sit-ups

600M cash out

Endurance day

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 trap 3 lift

15 banded glute walks

8 PU to standing

2 TGU per side

Group Bear complex prep

Metcon

Metcon (AMRAP – Rounds)

5 Min AMRAP

5 bear complex(5 burpee if drop bar)

20 DU

Metcon (Time)

For time

800M run

rest 2 min

3 rounds

1min bike

1 min alt step up

1 min ski

1 min plank

1 min row

rest 90 sec between rounds

800 M run

Cool Down

Warm-up (No Measure)

Core/ stretch

10/17/2017

By: 0

CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS victory

10 Alt KB step back lunge

10 DB cuban press

30 sec HS hold

Strength

A: Back Squat (3 x 20)

B1: 1 Arm KB High pull (3 x 12(per arm) slow and controlled)

Elbow high, try and get fist to chin

B2: GHD raise (3 x 10)

Metcon

Metcon (AMRAP – Rounds)

20 min AMRAP

12 Wallball

10 Box Jumps

8 Dragon flag

prowler sprint

12 Wallball

10 Box Jumps

8 Dragon flag

1 Lap