Workout of the Day

Thursday

Announcements Complete your TRIIB login! Check email for details! Crossfit Mount Kisco – CrossFit View Public Whiteboard Overhead Squat (5×3 @ 70%+) Metcon (No Measure) 30-20-10 T2B Ball Slams 50/30# 2:00 Plank 45/35#

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 200m Run 20 Russian Swing L 20 Russian Swing R 200m Run 15 Hollow Rocks 10 Cal AD Cardio Beast (Time) 2 Rounds 400m Run 30 Wall Balls 20/14# 20 Calorie Bike 10 Devil Press 50/35# 5 Box Step Over 50/35# 400m Run 30 American Swings

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 250m Row 25 Hollow Rocks 25 Single Unders 250m Row – Harder 25 Air Squats 25 Single Unders Gymnastic Skill EMOM x 10 Odd: 40 Double Unders (0:40 cap) Even: Max Strict C2B Pull Up Metcon (Time) 3 Rounds 500m Row 20 T2B 10 Squat Cleans

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Row 250m 20 Russian Swings 15 Goblet Squat 10 kb Press L/R Row 250m 10 kb Press L/R 15 g Squat 20 Russian swing Push Press (1-1-1 from floor ) Warm Up sets 7x 70% 5x 4x 3x 2x Metcon (Time) 4 Rounds 5 Burpees 10

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 3 Rounds :30 HS Hold 10 DB Press (build) 10 Air Squat 5-7 strict T2B 8am: Metcon (Time) 10 rds 5/4 strict pull up 10/8 Push Ups 15 Air Squats Rest 2 mins 8am: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups OLY: Power Clean (Build to heavy single

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm up 100 m run 20 air squats 200 row 20 push ups 10 cal bike Metcon (AMRAP – Rounds and Reps) 20 min AMRAP.  2-4-6-8-10, etc. HSPU Clean and Jerk (135/95) Pistols Run 200 at minutes 4, 12, 20; Row 250 at minutes 8 and 16

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Never miss a Friday on Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 15 Push Ups 300m row 40’ Walking OverHeadDB Carry (L down, R Back) 50 Single Unders 40’ Broad Jump 300m row 15 Push Ups Cluster (Weight) Squat Clean plus Thruster Then back to the ground each timeBuild to a heavy 2 rep Cluster Metcon (Time) Partner

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Back Squat (4-5 60-65%) Starting 60-65% Complete 3 tempo back squats 0:03 second negative No hold in bottom. Tempo is for all five reps Metcon (Time) 4 Rounds 25 DB Push Press 50/35# 25 Air Squats 25 DB Snatch 50/35#

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 200m Run 200m Row 100m Farmer Carry 10 Calorie Bike 1.5mi: Metcon (6 Rounds for time) 6 Rounds 400m Run Then max effort Round 1&4: T2B Round 2&5: Power Clean 135/95# Round 3&6: Wall Balls 20/14# 3:00 round 2:00 rest *Consistent paces each round (score) *Note

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Grab a 25/15# Plate & PVC 10 PVC pass thru 10 PVC good morning 10 tempo perfect push ups (to plate) 10 Back Squat 25/15# plate 10 G2OH 25/15# plate 10 tempo perfect push ups (Deeper than plate) 1:00 Bike 55-60 RPM 10 OH Squat (PVC)

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner 200m Run 10 Deadlift 245/165# 10 Pull Up 200m Run 8 Deadlift 275/185 10 Pull Up 200m Run 6 Deadlift 315/205 10 Pull Up 200m Run 4 Deadlifts 335/225 10 Pull Up 200m Run 2 Deadlifts 355/235 10 Pull Up One partner must complete

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 7am : Metcon (No Measure) Hosted by Coach Chelsey Playlist by Sleeve Brown 8am: Metcon (AMRAP – Reps) 4 Rounds – 1:00 on/0:30 off 1: Max Reps Push Press 135/85# 2: Max Bike Calories 3: Max T2B 4: Max row calories 5: 1:00 Rest Total reps =

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Warm Up 10 cal row, medium pace (M: 900 F: 600) 10 alternating DB press (10 each arm) 10 push ups 10 alternatign DB press (heavier than first set, 10 each arm) 10 cal row, faster pace (M: 1200 F: 900+ Metcon (Time) M 5 Cal

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Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard “Reidway” (Time) Buy in: 25/20 Calories Bike 20 Hang Squat Cleans 135/95 20 Deadlifts 155/105# 15 Hang Squat Clean 155/105# 15 Deadlifts 185/125# 10 Hang Squat Cleans 185/125# 10 Deadlifts 185/125# Buy out: 25/20 Calories Bike ** 4 Burpees OTM ** ** 5 Burpees if your last

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Shoulder Press (5×4 @70%+) Strict shoulder press comes from floor. Stand up your clean – no push pressing the first rep. Metcon (Time) 4 Rounds 400m Row 20 Push Press 95/65# 15 Push Ups 10 T2B

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 4 rounds 2 Turkish Get Up 100m Run 20 Single Unders Increase DB Weight each rd. Metcon (Time) 20 minutes 30 Double Unders 20 Wall Balls 20/14# 100m Run 30 DB Snatch 50/35# 20 Box Jump 24/20″ 100m Run

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