Monday - November 11, 2019
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Monday November 11th, 2019

Warm Up:

3 Sets

8 Shoulder Dislocate

5 Leg Swings ea Leg

30sec Plank on forearms

6 Step-ups

4 Front Squats 45/35

100m Run

Strength: 12min Build to a Heavy Complex

1 Power Clean + 1 Hang Squat Clean

Metcon: 15min AMRAP

3 Hang Squat Cleans 155/105

6 Box Jumps 24/20

9 Honest Push-ups

Mukul Kanabar
Thursday - November 7, 2019
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"I don't run to add days to my life, I run to add life to my days.”

Warm Up:

3 Rounds

100m Run (increase pace after ea round)

5 Leg Swings ea Leg

10 Good Mornings

30sec Plank on forearms

10sec Calf Stretch ea Leg

10 Walking Lunges

Crossfit.com Workout:

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Scale version will be explain in class!!!

Mukul Kanabar
Wednesday - November 6, 2019
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Wednesday November 6th, 2019

Warm Up:

2 Sets

10 Toe Touch

1min Pancake Stretch

30sec Hollow Body Hold

20 Lateral Step-ups (10/10)

15 Russian Swings 53/35

15 Air Squats AFAP

Strength: Deadlift 5-5-5-5

Rest 2min btw ea set. Build to a moderate weight

Metcon: 2 Heats 1

Part 1 For Time:

21-15-9 Deadlift 225/155

42-30-18 Wall ball Shots 20/14

Mukul Kanabar
Tuesday - November 5, 2019
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Tuesday November 5th, 2019

Warm Up:

2 Sets

1min Shoulder Stretch with Medball

30 sec Twisted Cross ea side

10 Shoulder Dislocate

10 Ring Rows

10 ALT DB Snatch 35/20

50 Singles

Lift Review: Push Jerk

Metcon: 18min AMRAP

6 Push Jerk 155/105

9 Kipping Pull-up (no butterfly)

27 Double unders

Mukul Kanabar
Monday - November 4, 2019
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Monday November 4th, 2019

Warm Up:

2 Sets

10 Leg Swings

10 Good Morning

10 Cossack Squat

1min Plank on Forearms

30 sec Squat Hold

7 Burpees

Strength: 6x5 Back Squat

@50% 60% 70% 75% 2x80%

Rest 2min btw ea set

Metcon: 10RFT (15min Cap)

5 Burpees

10 Front Squats 95/65

Mukul Kanabar
Tuesday - October 8, 2019
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Tuesday October 8th, 2019

Warm Up:

2 Sets

10 Toe Touch

10 Arms Swings

30sec Hollow Body Hold

10 Ring Rows

10 DB Snatch 20/35

7 Burpee to Rig

Skill Review: Single Arm Devil Press

Metcon: 7 Rounds

35 Dubs

15 Honest Push-ups

10 ALT Devil Press 50/35

Mukul Kanabar
Monday - October 7, 2019
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Monday October 7th, 2019

Warm Up:

2 Sets

100 Singles

10 Shoulder Dislocate

10 Good Mornings

1min Plank on Palms

10 Cossack Squats

10 Back Squats 45/35

Strength: 4x6 Back Squat @50% 60% 70% 75%

Rest 2min btw ea set

Metcom: 3RFT

400M Run

15 Power Clean 135/95

15 Thrusters

INT/45+ 115/75

Mukul Kanabar
Friday - October 4, 2019
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Friday October 4th, 2019

Warm Up:

2 Sets

10 Shoulder Dislocate

30sec Hollow Body Hold

10 Ring Rows

10 GTO with plate 45/25

1min OH Hold with Plate

Strength: Push Press 5-5-5-5-5 Build across 5 sets. Rest 2min btw ea set

Metcon: Partner Workout: You Go I Go

20min AMRAP

100m Run

10 Push Press 95/65

Advance 115/80

INT/45+ 75/55

***Reminder no evening classes tomorrow, however we will see everyone at 6pm for our first CFSPT Lift Off!!!

Mukul Kanabar
Thursday - October 3, 2019
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Thursday October 3rd, 2019

Warm Up:

2 Rounds

10 Toe Touch

10 Leg Swings ea leg

1min Shoulder Stretch with Medball

30sec Twisted cross ea side

30 sec Pigeon Stretch ea Leg

200m Run

Skill: 12min Squat Snatch Practice

Metcon: Team of 3

ROW 6000 or 7,500 FOR TIME switch every 250m

Mukul Kanabar
Wednesday - October 2, 2019
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Wednesday October 2nd, 2019

Warm Up:

2 Sets

10 Neck Circles

10 Arm Swings (forward and backward)

10 Windmills

30 Sit-ups

15 KBS 53/35

Strength: In 12min Build to a Heavy 3rep Hang Power Clean Record weight

Metcon: 2Heats 10min Cap

1-10

T2B

10-1

Hang Power Clean 135/95

INT/45+ 115/75

Mukul Kanabar
Tuesday - October 1, 2019
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Tuesday October 1st, 2019

Warm Up:

2 Sets

10 Good Mornings

10 Cossack Squats

1min Plank on forearms

10 Lateral Step-ups

50 Singles

Strength: 4x20 DB Front Rack Lunges

Rest 2min btw ea set (keep these UB)

Metcon:18min AMRAP

50 DUBS

10 Burpee To Rig

15 Front Squats 95/65

Set A pace and go hard at the End!!!!

Mukul Kanabar
Monday - September 30, 2019
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Monday September 30th, 2019

Warm Up:

2 Sets

10 Toe Touch

1min Pancake Stretch

10 Shoulder Dislocate

30 sec Twisted Cross ea side

200m Run

Strength: 18-20min Build to a heavy 3RM Deadlift within 6-7 sets

Metcon: For Time

30-25-20-15-10-5

Deadlift 135/95

Honest Push-ups

Mukul Kanabar
Friday - September 27, 2019
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Friday September 27th, 2019

Warm Up:

5 Sets

30 singles

15 sit-ups

Then Sally Air Squats

Time to Sweat!!!!

Metcon: Team of 2

Run 400m

150 Wall Ball Shots 20/14

100 Power Cleans 135/95

Run 400m

100 Wall Ball Shots

50 Power Clean

Run 400m

50 Wall Ball Shots

25 Power Clean

Run 400m

Mukul Kanabar
Thursday - September 26, 2019
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Thursday September 26th, 2019

Warm Up:

2 Sets

1min Shoulder Stretch on medball

10 Shoulder Dislocate

30sec Twisted Cross ea side

16 DB Push Press (8L/8R)

8 Ring Row

10 GTO with Plate 45/25

Strength In 12min build to a Heavy Double Push Press (2RM)

Metcon: 2RFT

25 Burpee to Rig

50 Shoulder To Overhead 115/75

25 Pull-ups

INT/45+ 95/65

Mukul Kanabar