Alexis

TSCF/TVF – Tread Vegas Fitness Weekly Preview Monday: Full Body Tuesday: Arms Wednesday: Butts & Guts Thursday: Upper Body Friday: Core and Conditioning

TSCF/TVF – The Strip CrossFit Full Week Programming This week we will be continuing with our 3 strength lifts plus adding in a fun 5×5 on weds as we will be going light leading into the open workout on friday! Remember even if you are not signed up for it you can still participate in

TSCF/TVF – The Strip CrossFit Skill Work Technique Work Then 15 Min To Build to a Heavy 1 Rep Metcon (6 Rounds for weight) 6 Rounds Every 2:30 Min 400m Run (Bike 30/21) 1 Heavy Split JerkGoal should be to go heavy on Jerks since it’s only 6 reps total. Increase weight every round!

TSCF/TVF – The Strip CrossFit Metcon (Weight) A Taste of the Comp! Strength Every 3 min for 5 Sets BUILDING Complex: clean, front squat, shoulder to overhead, hang clean, shoulder to overhead For time: (6min cap) 100x thrusters 75/55 4x burpees together Immediately into: 8 Rounds (4each) 12cals bike 9x pull-ups 6x push-ups (10minute cap)

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body & Core Tuesday: Full Body Wednesday: Upper Body &Arms Thursday: Butts &Guts Friday: Core &Cardio

TSCF/TVF – The Strip CrossFit Clean Every 90 seconds building Rounds 1-3: 3 Touch and Go Rounds 4-6: 2 Touch and Go Rounds 7-10: 1 Rep ***Technique Option keep at 3 the whole time*** Aim to start around 60-70% of a 1RM and build Snatch Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 DB

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body & Core Tuesday: Full Body Wednesday: Upper Body &Arms Thursday: Butts &Guts Friday: Core &Cardio

TSCF/TVF – The Strip CrossFit Front Squat (5-5-5+/-) Every 3 Minutes Building 5 Reps at 65% 5 Reps at 75% 5+/-Reps at 85% Overhead Squat (5-5-5+/-) Metcon (Time) 2 Rounds for Time 40 Wall Balls 20/14 30/20 Cal Bike 20 Deadlifts 225/155

TSCF/TVF – Tread Vegas Fitness View Public Whiteboard Weekly Preview Monday: Full Body & Core Tuesday: Full Body Wednesday: Upper Body &Arms Thursday: Butts &Guts Friday: Core &Cardio

TSCF/TVF – The Strip CrossFit View Public Whiteboard Strength 5 ROUNDS 2 MINUTES TO COMPLETE EACH SECTION: – STRENGTH choose one option from below – ROW 90sec (2:00M/2:30F) – CORE 10-15GHD Situps x2 – ROW 90sec(2:00M/2:30F) Upper Body 10 Bench & 20 Gorilla Rows Lower Body 10 BarbellHip Thrust & 10-14 DBLunges