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Saturday, 12/02/17

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CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Getups 3/3

Metcon

On the Minute, remaining time is your rest

20 2 arm swings

15 Goblet Squats (light weight)

10 Rack Lunges each leg

10 Push Press each arm

20 2 arm swings

15 Goblet Squats

10 Rack Lunges each leg

10 Push Press each arm

20 2 arm swings

15 goblet squats

10 Rack Lunges each leg

10 Push Press each arm

Repeat

24 minutes

Core

coaches choice

Friday, 12/01/17

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CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Getups 3/3

Metcon

Complex Workout, try not to put the bell down

Start on the left side

5 snatches

5 squats

5 thrusters

5 one handed swings

Then do the right side

Left:

4 snatches

4 squats

4 thrusters

4 one handed swings

Then do the right side

Left:

3 snatches

3 squats

3 thrusters

3 one handed swings

Then do the right side

Left:

2 snatches

2 squats

2 thrusters

2 one handed swings

Then do the right side

Left:

1 snatches

1 squats

1 thrusters

1 one handed swings

Then do the right side

Rest 3 minutes

Repeat 2 or 3 more times

Core

coaches choice

Thursday 11/30/17

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CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Weightlifting

Deadlift (Warmup 65%X3, 75%X2: 4 X 3 x 85%)

4 Sets of 3 reps at 85%

FMS Break

Reverse Lunge, Single Arm Swing, & Push Up Triplet (AMRAP – Rounds and Reps)

Reverse Lunge x 8/8

Single arm swing x 8/8

Push Up x 8

15 minutes

Lunge body weight for M & F

Single arm swing Rx for M =24kg, for F = 16kg

Push Up Rx for men =floor, for F = 24″box

Cool Down – Stretch and 1 round FMS

Wednesday, 11/29/17

By: 0

CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Getups 3/3

Metcon

Complex Workout, try not to put the bell down

Start on the left side

5 snatches

5 squats

5 thrusters

5 one handed swings

Then do the right side

Left:

4 snatches

4 squats

4 thrusters

4 one handed swings

Then do the right side

Left:

3 snatches

3 squats

3 thrusters

3 one handed swings

Then do the right side

Left:

2 snatches

2 squats

2 thrusters

2 one handed swings

Then do the right side

Left:

1 snatches

1 squats

1 thrusters

1 one handed swings

Then do the right side

Rest 3 minutes

Repeat 2 or 3 more times

Core

coaches choice

Tuesday 11/28/17

By: 0

CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Weightlifting

bench Press demo and instruction

Going to work into a 2 rep max estimate.

Bench Press (10,8,6,4,2+)

FMS Break – 2 minutes

Metcon

Metcon (Time)

50 2 arm swings

30 burpees

25/25 single arm swings

For time

Cool Down – Stretch and 1 round FMS

Monday 11/27/17

By: 0

CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Weightlifting

bench Press demo and instruction

Going to work into a 2 rep max estimate.

Bench Press (10,8,6,4,2+)

FMS Break – 2 minutes

Metcon

Metcon (Time)

50 2 arm swings

30 burpees

25/25 single arm swings

For time

Cool Down – Stretch and 1 round FMS

Saturday118/25/17

By: 0

CrossFit Solaria – Kettlebell Class

FMS Warm Up – 4 Minutes

Instruction and Demonstration

Instruct, demo, and practice all exercises in the workout.

Metcon

Metcon (No Measure)

DECK OF CARDS WORKOUT

Hearts = squats

Diamond = swings

Spades = rows

Clubs = Push up or press

Ace = TGU x 1/1

King = Plank x 20 seconds

Queen = Burpees x 10

Jack = Mountain Climbers x 10/10

12 minutes then FMS x 3 min and repeat for another 12 minutes.

Cool Down – Stretch and 1 round FMS

171123

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CrossFit Solaria – CrossFit

Metcon

Metcon

Metcon (AMRAP – Reps)

5 rounds of 60s max reps of

60s 50m sprint

60s Mountain Climbers

60s UB Farmers Carry 32/24

60s Double Unders

60s Hollow Rocks

60s Rest

I put you could score reps, but I would rather have you pick a pace and work on doing each round breathing consistently at that pace.