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CrossFit – Sun, Jan 19 Zone 2 4-5 Rounds 2 minutes on each machine Ski Erg Rower C2Bike Echo Bike Mystery station

CrossFit – Sat, Jan 18 Metcon (AMRAP – Reps) Team of 3: AMRAP 30 60 – 90 – 120 Calorie Echo Bike DU (Each) Barbell Reps Round 1: Power Cleans 135/95 Round 2: Power Snatch 115/85 Round 3: Max Thrusters with remainder of time (95/65) *Replace Snatches with Push Jerks Breakdown for Mixed Teams: FFF

CrossFit – Fri, Jan 17 Floor Press (3 x 5 Build in Weight) 3 x 5 Floor Press climbing Aim for 75-80% Rest 2-3 minutes btwn sets Log final set of 5 Metcon (Time) 300m Row 12 Strict Pull-ups 12/9 Calorie Echo Bike 10 Strict Pull-ups 300m Row 8 Strict Pull-ups 12/9 Calorie Bike 6

CrossFit – Thu, Jan 16 Deadlift (3 x 5 Build in Weight TnG) 3 x 5 Climbing Aim for 75 – 80% TnG Rest 2-3 minutes btwn sets Log final set of 5 Metcon (Time) 20 – 15 – 10 Deadlift (225/155) 40 – 30 – 20 Box Jumps 24/20″ 60 – 45 – 30

CrossFit – Wed, Jan 15 Push Press Total Load (5 Rounds for reps) 10 Reps 8 Reps 6 Reps 4 Reps 2 Reps Rest 2-3 minutes btwn sets Starts off the rack Add weight each set or same weight for all sets RX Sets are to be unbroken. Rest on your shoulders or overhead if

CrossFit – Tue, Jan 14 Metcon (Weight) 5 Sets: Strict Weighted Pull-ups *Rest 2-3 minutes btwn sets *Same weight across Metcon (Time) 10 Rounds For Time: 200m Run 1 Rope Climb -Target score is 8-15 minutes -18 minute time cap Modifications: 200m Run – 250/225m row, 200/180m ski, 12/9 cal Bike Rope Climb – 5

CrossFit – Mon, Jan 13 Back Squat (3 x 5 Build in weight) Aim for 75-80% of 1 RM – Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between higher rep and lower rep weeks, ensuring balanced development. – Hips and knees should reach full

CrossFit – Sun, Jan 12 Zone 2 5 Rounds 2 min Ski Erg 2 min C2 Bike 2 min Row 2 min Echo Bike suggested movement added if we want 20 leg lifts over DB standing upright 8 single arm bent over rows per arm 10 cheat hammer curls per arm 10 Glute Bridges 5

CrossFit – Sat, Jan 11 Metcon (Time) 6 Rounds: 4 Rope Climbs 10 Double DB Devils Press (50/35) 20 T2B RX Rope Climbs = 4 Strict Pull-ups per person per round

CrossFit – Fri, Jan 10 Thruster (3 x 12 build in weight) – Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. – Sets of 12 reps should be completed unbroken without dropping