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Tuesday 8.28.18 Endurance WOD
Warm-up 10 AMRAP 10 inchworms 10 squats 10 lunges 100 m sprint Metcon 5 AMRAP 400m Run 30 DB Renegade Row (15/Arm) 20 V-Ups 1 Wall Walk Rest 1 minute- after the Time ends x 6 The athlete will restart each workout at the beginning of a new amrap. Because we are looking at 5 […]
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Monday 8.27.18 CrossFit
Strength Squat Clean and Jerk (5×2 Every 90s, build across) Intent: Build to a challenging set of squat clean + jerk or focus on technique Metcon “Gameday” 30 Front Squats (155,105) 30 Lateral Burpees – Rest 5:00 – 30 Power Cleans (155,105) 30 Lateral Burpees Rx: (135,95) L2: (115,75) L1: (Goblet Squats) (135, 95 Deadlifts […]
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Monday 8.27.18 Endurance WOD
Warm-up 5 rounds 100 m row :20 wall sits :20 plank hold Metcon 5 Rounds (30:00 CAP) 20 Burpees 20 DB Push Press 20 Cal Row 20 Bent over row 20 Barbell Back Squat *1:00min rest between sets *Lots of the work here. Pace the machines so the DB Push Press can be unbroken. Choose […]
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Weekly Programming Breakdown 8.27.18 – 9.2.18
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Sunday 8.26.18 CrossFit
Metcon AMRAP 6 15 Hand Release Push-ups 12 Power Cleans (115,75) 9 Hang Power Cleans (115,75) – Rest 2:00 – AMRAP 8 200 Meter run 9 Hang Power Cleans (115,75) 6 C2B Pull-ups – Rest 2:00 – AMRAP 10 200 Meter Run 9 Power Cleans (115,75) 6 Pull-ups Rx: (95, 65) (10 Push-ups) (Regular Pull-ups) […]
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Sunday 8.26.18 Endurance WOD
Warm-up Coach led 800 meter run. Stop every few meters and complete body weight movements Metcon A.) Every 2:00 x 10:00 (5 sets): 6 DB Bench Press (increasing weight each set) 12 DB Bent over Row (6/arm, increasing weight) B.) AMRAP 7: 7 Double KB Deadlifts (53/35#) 7 Push ups *REST 2min AMRAP 7: 7 […]
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Saturday 8.25.18 CrossFit
Metcon “31 Heroes” 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a […]
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Saturday 8.25.18 Endurance WOD
Warm-up Hamstring stretch, quad stretch, calf stretch Mini workout 200 m run 5 light KB swings- you will go eavier for WOD 5 light DB thrusters-You will heaver for the wod 5 burpees x2 200 m run Metcon For Time:(30:00 CAP) 800m Run rest 1 minute, then 4 rounds 20 KB Swings 10 DB Thrusters […]
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Friday 8.24.18 CrossFit
Strength Push Press (1RM, every 2min, 5,4,3,2,1.1.1) Intent: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s. Beginner: 5 x 5, adding weight if form permits. Metcon “BICOUPLET 2” 12-9-6 Snatches (135,95) Bar muscle-ups 10min time cap, at 15min we […]
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Friday 8.24.18 Endurance WOD
Metcon 4 Rounds 1 min Frog Hop 100′ 1 min Max Cal Bike 1 min Max Ball Slams 1 min Max MB Sit Ups 1 min Max Cal Row 1 min Max DB Man Makers 1 min rest *Score total cals, Bike + Row Intent: Cardio moves are paired with heart rate reducing moves, as […]
