Workout of the Day

Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 15 Deadlifts 225/155# 20/17 Push Ups 30/24 Calorie Row rest 1:00 12 Deadlifts 255/170# 20/17 Push Ups 30/24 Calorie Row Rest 1:00 9 Deadlift 275/185# 6 Deadlift 305/195# 3 Deadlift 315/205#

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Easter Sunday – NO 7am, 8am Open Gym

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8am : Metcon (Time) Suggested Open Gym Wod: 3 Rounds 10 Dumbell Hang Clean 50/35# 8 DB Push Press 50/35# 6 Front Squats 50/35# 8 Strict pull Ups 10 Burpee Over DB Complete all reps in Left arm, then all reps on right arm to finish 1

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minutes 9 Thrusters 95/65# 12 Walking Lunge 25/15# 9 Power Snatch 95/65# 24 Double Unders

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Partner Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) With a partner, partition as desired: 100 Calories Row 100 Burpees 100 Hang Squat Cleans 100/70# 100 Wall Balls 20/14#

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Partner Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) With a partner, partition as desired: 100 Calories Row 100 Burpees 100 Hang Squat Cleans 100/70# 100 Wall Balls 20/14#

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Partner Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 10 Cal Row 10 Lunge 10 Russian\American\Goblet 10 Lunge 10 Cal Row Metcon (Time) With a partner, partition as desired: 100 Calories Row 100 Burpees 100 Hang Power Cleans 135/85# 100 Wall Balls 20/14#

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 15 Pass Thru’s 15 OH Sq (PVC) 12 Push Ups 12 Jump Squats 9 G2OH 25/15 9 OHSq 25/15 Metcon (Time) 21 Pull Ups 50 Double Unders 42 DB Snatches 50/35# 15 c2b 50 Double Unders 30 DB Clean and Jerks 50/35# 9 BMU 50 Double

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Wednesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 10-20-30 Partner Hollow Rocks Push Ups Air Squats Metcon (No Measure) 2 Rounds Box Jump Over Battle Rope AirDyne Strict HSPU Russian Swing 400m Run Rest 400m Run is the time keeper for the rest of the stations.

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 15/12 Calorie Row 10 Hang Squat Cleans Rest 2:00 Build in weight each round. 115/80# 135/95# 155/105# 175/115# 185/125# Post : HSPU Challenge (Time) 10-8-6-4-2 Strict HSPU Rest 1:00 10-8-6-4-2 Kipping HSPU Try for unbroken sets. Rest as needed in between

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Monday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 1:00 Bike 0:30 Mountain climbers 0:30 Hollow Rocks 1:00 Bike 0:30 Air Squats 0:30 Push Ups 1:00 Bike Bench Press ((10RM) 3×10 Rest 3:00 B/w sets ) First attempt 75-80% Metcon (AMRAP – Rounds and Reps) 9 minutes 3 Burpees Over Bar 5 SDHP 95/65# 7

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Sunday

Crossfit Mount Kisco – CrossFit View Public Whiteboard 8:00a: Metcon (AMRAP – Rounds and Reps) 8 minutes 8 Power Snatch 115/75# 8 C2B Pull Up Rest 2:00 8:00b: Metcon (AMRAP – Rounds and Reps) 10:00 minutes 15/12 Cal Row 12 S2OH 115/75# 9 Box Jump 24/20″ OLY: Clean and Jerk (Squat Clean + push Jerk)

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Saturday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 30/20 Calorie Row 20 Hollow Rocks 10 Push Ups 30 Ball Slams 20 DB Presses 1:00 Bicycle Metcon (Time) 25 Deadlift 165/105# 50/35 Push Ups 25 Back Squat 165/105# 50/35 Push Ups 25 Deadlift 165/105 50/35 Push Ups 25 Back Squat 165/105#

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Chipper Friday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 250m Row 15/10 Calorie AD 100m Run Complete after each movement above: 5 Push Ups 10 Air Squats 15 Hollow Rocks “Usherenko” (Time) 500m Row 40 S2OH 115/75# 30 Cal Bike Rest 1:00 50 Air Squats 400m Run 30 DB Box Step Over 50/35# Rest 1:00

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Thursday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up 20/15 Calorie Bike 20 Mountain climbers 20 PVC Pass Throughs 20 Hollow Rock 20 OH Squats PVC 20 Supermans 20/15 Calorie Bike Metcon (AMRAP – Reps) EMOM x 18 1) Alternating Leg Pistols 2) 7-12 T2B (as RX as poss.) 3) Strict HSPU *0:45 cap on

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Wednesday 🔆

Crossfit Mount Kisco – CrossFit View Public Whiteboard Warm-up Establish a 200m run pace Murph Training (5 Rounds for time) Every 5:00 x 5 rds 200m Run 10 Pull Ups 20 Push Ups 100m Run *Rest remainder of 5 minute window *Keep rounds consistent! *Record each round separately RX+ bring a vest POST : Deadlift

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Tuesday

Crossfit Mount Kisco – CrossFit View Public Whiteboard Metcon (Time) Partner Buy in: 75 Cal Row 40 – 30 – 20 – 10 Hang Squat Clean 20 Burpee Box Jumps after each set. RX Weights: Male 95/135/165/185 Female 65/95/115/125 Buy out: 75 Cal Bike Cool Down Familiarize yourself with the 1 mile marker. It’s far

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