Strength

Back Squat, Press   8-8-8-5-5-5-5

  1,ooo meter row ( Start or Finish )

Run ½ mile ,  Row 500 , 

repeat  3 times

 Strength 

Dead, Bench, Press, Back Squat  8-8-8-5-5-5-5

1,ooo meter row ( Start or Finish )

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

 Kettlebell 21, 15 09

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

50 Situps, 25 Back extensions

 Strength

Bench – Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )  

 Deadlift -  Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

Kettlebell Ladder ( Power, Russian, American )

10 PRA, 9PRA, 8PRA, 7,6,5,4,3,2,1 of each

  FINISH with ½ mile

2. 4 rounds of 10 Lunges, followed by 10 Squats ( varations ) ( AS,OHS, FS, BS ) 

3. 

Press -3 x 10

Knee to Elbows  3 x 7

4.

Reverse Pull Ups 3 x 10

Bent over Row   – 3 x 12

5.

Cleans  2 x 15

 Overhead Squat 2 x 15

WOD 1

200 Meter Run or Row
10 Sit Ups
10 Back Extensions
10 Bench Press
5 Rounds

WOD 2
Skill:
Handstands and Box Jumps

KettleBell Progression 2
30 -Kettlebell Deadlift
30-Kettlebell Russian Swing
30- Kettlebell High Pull
3 rounds for time

WOD 3
2-Clean
3-Push Jerk
4- Overhead-Squat
AMRAP 12 minutes

"Your strongest posture is the one that fits your constitution"

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"We are what we believe"

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Workout 1 – CrossFit 9
5 reps each, increase the weight each round. consider the first 3 rounds a warm up. complete 9 rounds.

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Workout 2 – AC
Run 2 miles. Time the route out for 1 mile, return at your same pace, add 1 situp for every second you go over the “out time”.

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Workout 3 – Front Squat / Overhead Squat
3 Rounds of the Workout using:
PVC- 5 reps each
Bar – 5 reps each
65lbs 5 reps each
Then Workout. 7 rounds / 7 reps @ 95lbs

At Workout Warriors, I have a few sayings I believe in and say to my athletes.  The one most honored is “Seven times down, Eight times Up ! “ or  in Japanese this can be pronounced two ways. One is “shichi ten hakki”. The other is “nana korobi ya oki”.