WOD / BLOG

A Saturday to Remember

400 meter Run + 10 Over and back w/pvc + 10/side leg swings X 3 Movement prep, warm up cleans and deadlifts “Kiana” 4 Rounds for Time: 2 Squat Cleans (185/125 lbs) 15 Push-Ups 99 Double Unders 12 Sit-Ups 23 Deadlifts (185/125 lbs) 13 Box Jumps

Finally Friday

Warm -Bar only 20 Curtis P’s - take your time these are for quality Strength: 6 Rounds for time: 8 Curtis P’s 8 supinated bent over rows Rx- 135/ 95 F- 95/ 65 L 65/35 WOD: 6x 350 m Row Sprints 1:30 Rest Post (If Time) Band stretch and Foam Roll

Thirsty Thursday!

Warm: 200 m Row + 25 Jumping Jacks + 1 small lap-(end of driveway and back) :30 between each round X 4 Strength/Skill: 12 single arm Russian Kbs / side 8 weighted single leg box up/ side 15 sit ups 1:00 rest x 5 WOD: “Megan” 21- 15- 9 Burpees KBS (Rx- 55/35 F- 44/26 L- 35/18) Double Unders ( 2:1 Singles)

Tuesday Kettlebell Work

100 M row :15 Rest 200 M row :30 rest 300 m row :45 rest 400 m row 1:00 rest 300 m row :45 rest 200 m row :30 rest 100 m row done Complex E :30 O :30 for 5 minutes Kettle Bell Complex 1 SDLHP + 2 Russian Swings + 3 Full Swings WOD 16- 12- 8 ( Rx- 55/35 F- 35/ 26 L- 26/18 ) Turkish Get up KBS Sumo Deadlift Highpull (SDLHP) Foam roll your back.

Monday Skills

Warm= 8 lunges total + 5 push up + 200 Row X3 Rds w/ :45 rest between Skill= Pistol Sit and roll + Sit- roll- stand + assisted pistol w/ bench + non-assisted Work 5 Rds for time: 10 Pistols 10 HSPU 30 Double Unders (3:1 Singles)

Saturday Endurance

Dynamic Warm up- 10 minutes PVC movement prep and mobility WOD: “Jenny” 20 AMRAP 20 OH Squats 20 Back Squat 400 m Run ( Open Gate- All the way around to end of the Driveway and back in) All weights are bar only

Friday

Warm: 10 Bear Complex (Bar only) Complex 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest between sets. Build to heavy set WOD: For time: 40 Cal Row 40 Russian Twist 30 Cal Row 30 Russian Twist 20 Cal Row 20 Russian Twist 10 Cal Row 10 Russian Twist

Thirsty Thursday

A) 15 EMOM Minute 1- Ball slam x 15 Minute 2- wall ball x 15 Minute 3-burpees x 7 B) 15 AMRAP 10 push ups Canal run 15 Toes to Bar Row 250m

Happy Hump Day

Strength Weighted Good Morning @ Tempo 6 x 5 @ 32x1 WOD AMRAP 12 Ascending Ladder starting at 1 and up by 1 per round Pistols/leg Wall Climbs KBS Rx 70/55 F-55/35 L- 44/25

Tank top Tuesday

Warm: 5 Rounds of 10 DU's or 30 Singles + 8 Box up Skill: 10:00 DU’s practice WOD For time: Thrusters x 10 reps 50 double-unders Thrusters x 8reps 40 double-unders Thrusters x 6 reps 30 double-unders Thrusters x 4 reps 20 double-unders Thrusters x 2 reps 10 double-unders RX- 135/85 F- 115/65 L - 95/45 Singles 3:1

Mellow Monday

Warm: 6 x 5 Push Ups at 31X1 Tempo With :30 Rest Between Circuit 6 Rounds NFT Decline Push Ups x 9 DB Lateral Raises x 11 DB front Row x 13 Bulgarian Split Squat/leg x 9 WOD: 3 RFT 30 Jumping Squats 30 Crunches 30 Double Unders (3:1 Singles

Partner Saturday

Warm up: 2000 Partner Row- switch every 250M Movement prep: Filthy 100- Partner For time 100 of each Box up Jumping pull up/ Rings Push Up Weighted lunge K2B or T2B Strict Press= bar Sumo DL High Pull #75 Burpee DU’s (3:1)

Muscle Through Friday

Circuit: Muscle Beach 21’s Bar only 30 crunches 30 weighted calf raises 10/ arm tricep kick backs WOD: 3 Rounds of 10 Snatch 12 Bar facing burpee 3:00 Rest 3 Rounds of 10 Bar Muscle Ups F- Chest to Bar L- Pull Ups 12 Bar facing Burpees Rx- 95/65 F- 75/45 L- Bar Only

Gettin' Strong

Strength/Skill: Deadlift 8 x 1 All @ 90% of 1 RM WOD: 12 – 9 – 7 Front Squat Rx-155/105 F- 125/90 Power Clean Rx- 155/105 F- 125/90

Hump Day Fun Day

Strength: 25 minutes Find New 1 RM Back Squat WOD: 3 Rounds For Time: 400 Meter Row or .25 M Bike 21 Push Ups 21 Box Jumps 24/20

Tuesdee

Warm: 10 Push Ups 12 Alternating DB Snatches 5 Rnds WOD: “Double Grace” 60 Clean and Jerk for time

Monday Motives

5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise. F- 5 RFT Sub- 0:48 250 m Row 100 Singles UB L- 3 RFT Sub- 0:55 250 m Row 100 Singles UB

That Saturday Grind

“Oh No Curtis P” 100 Curtis P’s for time Rx- 105/70 F- 80/45 Cap 40:00

TGIF

10 EMOM 2 wall walk 15 Box up WOD: 21-15-9 Hang Clean Push Press 1 lap 3:00 Rest 21-15-9 Sit Ups 9-15-21 T2B or K2B

Waiting for the Weekend Like...

Warm: 10 PVC Thruster + 10 Good Mornings 5 Rounds WOD: For time: thrusters, 15 reps sumo deadlift high pulls, 21 reps thrusters, 12 reps sumo deadlift high pulls, 15 reps thrusters, 9 rep sumo deadlift high pulls, 9 reps RX- 135/95 F- 115/65

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