WOD / BLOG

Monyay Workout

Warm: Superman - 15 Pike Push up- 10 :30 Rest x 5 Rounds 5:00 DU Practice Kettlebell High Pulls 5 x 8 WOD: In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50-lb. dumbbell snatches F- 35-45/ 18-30

Endurance Saturdays

Row 1600 meters or run 1 mile 3 minutes rest “.5 Karyn” 75 Wall Balls- Rx- 20/14 F- 14/8 L- 8/6 5 minute rest “Hanging Isabel” 30 Hang Snatch for time- Rx- 75/55 F/L- Bar only 3 minute rest 1600 m Row or 1 mile run 45 minute cap

Final Day of the Week Workout

Warm: Tabata: 1-Squat 2-Jumping jacks 3-Row 4-Wall sit 1 minute break between each Skill: Single Arm Kettle Bell Swing 5:00 WOD 50 Cal Row 50 Total Single Arm Alternating Russian Kbs 50 Leg Levers Kbs- Rx- 55/35 F- 44/25

Thursday DT

Warm: 1 big lap then movement prep and warm up for lifts “DT” 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs)

Wed-nes-day W-O-D

Warm Row 2000 meters Strength: Front Squat 3 x 15 @ 55-60% of 1 RM 3-4 minutes rest between sets WOD: 75 Burpees for time

Workout Tuesday

Warm: Jump Rope x 30 Air Squat x 10 X 5 with :45 rest between sets. Strength: Deadlift 3 Sets building to 85% of 1 RM 4 sets x 6 1-2 minutes rest between WOD 3-9-15-9-3 Deadlift + Box Jumps Rx- 205/135 F- 155/95 L- 95/65

Metcon Monday

Warm: E :30 OM for 6 Add 1 wall ball Strength 5,3,1,5,3,1 Close grip bench press WOD For Time 45-30-15 DU (3:1 Singles) Push Ups Sit Ups

Curtis Is In the House

Big Lap run Movement Prep WOD “Oh No Curtis P” 100 Curtis P’s for time Rx- 105/70 F- 80/45 Cap 30:00

Finally Friday Work Out

Warm: 8 AMRAP 15 PVC OH Squat 10 stretching Lunges Skill: HSPU Get down to one mat. Deficit HSPU w/ plates and parallettes WOD: 25-15-10 Handstand Push Up Mt. Climber/side Cal Row

Kettle Bell Thursdays

Warm: 10 EMOM Minute 1- :30 Superman Minute 2- :30 Sit up Push Press-------> Push Jerk 5 x 7 Going up in weight Rest between :90 and 2:00 WOD: Scottsdale Rd. Lap Then 3 RFT 15 KBS 6 Turkish Get Up 12/ arm Kb Push Press Finish Scottsdale Rd. Lap Rx- 55/35 F- 44/25

Wednesday Hump Day WOD

Dynamic Warm up Strength/Skills Clean- Basic Movements Thigh Deflection Squat Clean WOD: “The Chief” Complete 5 rounds of the following: 3 Minute AMRAP of: 3 Power Cleans (135/95); 6 Push-Ups; 9 Air Squats 1:00 Rest

Tuesday Workin Out

Warm: Ring Row 4 x 12 Feet closer to the wall with each set Skill: Double Under Practice 10:00 WOD: 3 RFT Double Under x 55 (2:1 Singles) Pull ups x 15 ( 20 Ring Row) Hollow Rocks x 30

Monday FLAIR

Warm: 3 x 3:00 jump rope :90 Rest between Strength: 6 x 5 Front squat Build to 80-85% of 1 Rm WOD 100 Air Squat Sets of 50 must be done Unbroken

Regional Throwback

For time: 50-calorie row 50 box jump-overs 24/20 50 deadlifts 185/125 50 wall-ball shots 20/14 50 ring dips 50 wall-ball shots 50 deadlifts 50 box jump overs 50-calorie row

Finally Friday WOD

Warm: Bar Warm Up Skill: Snatch work Squat and Power Snatch WOD: 3 rounds for time of: 15-cal. row 12 power snatches, 95 lb. 9 burpees

Happy Birthday Yanina

Warm: 1 Burpee, 2 Burpee, 3 Burpee, 4 Burpee-------->10 Burpee 10 Squat, 9 Squat, 8 Squat, 7 Squat-------------> 1 Squat Skill: Double Unders 10:00 WOD 32’s 4 RFT 8 Knees to Bows (Hanging) 8 Plate Squats - Rx- 45/25 F-25/15 8 Russian Twists/ Side 8 Burpees

Deadlift Day

15->2 - Deadlift Building as the reps go down Rest :90 WOD: 12AMRAP KBS- 12 Single Arm OHS Alternating - 14 Burpee- 6

Tuesday Throwdown

Warm: 10 Minute Warm Up Rowing 1:00 @ 90% 1:00 @ 40-50% Strength: Back Squat 5 x 5 Building each set to a tough 5 Rep WOD: 50 Wall Ball Then: 3 Rnds of 200 m Row 15 HSPU Then: 50 Wall Ball

Monday Strength

Warm: :30 jump rope :20 PVC stretch 5 Round 10 EMOM :45 Plank WOD Bench Press 20:00 Negatives Build Up to 1 Rep Max :03 Negative

Metcon Endurance

A Different Kind of 3’s 300- Sit up 300- Push Up 300- Squat 45:00 Cap

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