WOD / BLOG

Friday with The Chief

Warm: Burgener clean warm up PVC + Barbell Circuit: Dumbell Lateral shoulder raises (neutral position) x10 Barbell Bent over row x15 Rest 1 minute X3 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 Score complete rounds, plus reps completed.

Get Up Thursday

Warm: Coach’s Choice Strength/Skill Spend 15:00 getting to heaviest per arm Turkish get up WOD: 5 Rounds For Time 1:00 Row Sprint 40/30 Cals Remaining Cals to be made up with Turkish Get Ups RX- 55/35 F- 44/25 L- 35/15-20

Wednesday Working Those Humps

Skill: Strict Handstand Pushups 6 Sets Not for Time: Max Strict HSPU Strength: Push Jerk 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip, and Catch … Followed by: 5 Sets of 1: Push Jerk WOD: “Bel Air” AMRAP 15: 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

Tuesday aka The Day after Murph

Warm: Row EZ Pace for 10:00 Stretch: 15:00 Circuit: 5 Rnds Weighted Situp with a Plate x 20 Single Arm ¾ Kettlebell Swings X 15/Arm Bar Roll Out X 20 Single Arm DB OH Press (standing) x 15/ Arm Finish: Stretch for 5- 10:00

Friday is Here

PVC Mob- 20 OH squat with PVC, :15 HS hold x 3 Skill- Overhead squat ~10 minutes -external shoulder rotation, push up Strength: Take 10-15 min to build to heavy 15 rep OHS WOD: 4 rounds for time: 400 M Lap 20 Overhead walking lunges RX- 45/35 F- 35/25 L- 25/15 12 chin ups (L-banded) 12 dip RX- Rings F- Box L- Parrallettes

Thirstday

Warm: 4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog (to Central Stop Sign and Back) Strength: Back Squat- Wave set 5, 3, 1, 5, 3, 1 Each set heavier than the next with 2:00 rest WOD: “Helen” 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups

Workout Wednesday

Warm up: 3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks On a running clock (rest with remaining time after each completed workout) A) 0-10:00 4 rounds 12 deadlifts 9 hang clean 6 push press RX- 135/95 F- 115/75 L- 95/55 B) 10-15:00 AMRAP To Central and Back lap 8 burpees C) 15:00-20:00 AMRAP 12 Box up 12 push ups 12 ring rows D) 20-30:00 (time cap) 4 rounds: 10 backs squats 8 toes to bar 6 handstand push ups

Tuesday is Alive

Warm: Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength 1) Deadlift (L-x8-10, F-x6-8, S-x5-6) 2) Single-arm L-seated Shoulder Press x12/side 3) Single leg step up + calf raise (L-x8-10, F&S x6-8 weighted)/side 4) Laying Scissor kicks x12/side No rest, not for time X5 WOD: 5 Rounds for time: 50 mountain climbers (25/leg) 50 flutter kicks (25/leg) 50 jumping jacks

Monday Funday

Strength: Front Squat x 8 Take 3 sets to build to max weight Rest 2 min between sets Then do 1 x 8 @ 90% of that weight. Circuit: 1) Straight Leg barbell Deadlift x 10-12 2) Supinated-grip, bent-over Barbell Row x 7-8 3) Weighted Plank :45 Rest 2 minutes X 3 Sets WOD: 14 minute AMRAP: 20 Double unders (3:1 singles) 20 sit ups 10 push press (RX-95/75 F- 75/55 L- 55/Bar)

Saturday's Are Freaky

"Freak" For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups 50 Double-Unders 50 AbMat Sit-Ups 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/16 lb)

Finally Friday

Incredible Hulk AMRAP in 20 minutes 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat Rx-115/75 F- 95/55 L- 75/Bar

Happy Thursday

Warm: 400 Meter Run 10 Burpees x 2 WOD: For time: 1,000-m row 50 wall-ball shots 50 box jumps 750-m row 35 wall-ball shots 35 box jumps 500-m row 25 wall-ball shots 25 box jumps

Jacked Up Wednesday

Warm: Tabata warm up Sit up Jump rope Kbs 1:00 rests between 10EMOM S2OH x 10 (Bar Only) Box Jump x 12 WOD “Jackie” 1000 m Row 50 Thruster Bar Only 30 Pull up

Diving Through Tuesday

Warm: 5 x 200 M Row w/ :45 rest Skill: Snatch Complex x 8 3 snatch grip high pull + 2 Hang Snatch Maintain moderately heavy weight for form WOD- Broken Isabel 15 Hang Snatch 800 Run 15 Hang Snatch RX- 95/65 F- 75/45

It's Monday Again

Warm 8 Push Up 8 Standing Broad Jumps 8 lunge 3 Rounds Strength 30:00 to find CF total Back Squat Bench Press Conditioning 3 x 400 meter run w/ :90 rest

Saturday Endurance

1 Mile Run Rest 3 minutes Then “Angie” For Time 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

Freaky Friday

Warm: 8 AMRAP 30 DU’s or 60 singles 15 PVC Over and Back 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 Pull up Cal Row

Thursday is A Pistol

Warm: Air Squat x 10 Driveway lap X 5 Strength: Back Squat 5 x 5 with 2 warm up sets Build to heavy 5 WOD: 12 AMRAP 10 Pistol 12 superman 400 m Lap

Work those Humps

Warm: Bar only Good Morning x 8 Behind neck push jerk x 10 X 5 Strength 15:00 to get to a heavy 1 rep Behind the neck split jerk WOD “Karen” 150 wall balls for time

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