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Tuesday 8.14.18 Endurance WOD
Warm-up 10 super slow squats 20 calf raises :30 wall sit 40 mt climbers 50 jumping jacks 40 high knees :30 wall sit 20 butt kicks 10 plank jacks (hold a plank and open and close legs) Metcon A.) 5 Rounds: (25:00 CAP) 1:00 Side Plank (30s L + 30s R) 30 Jump Lunges (15/Leg) […]
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Monday 8.13.18 CrossFit
Strength Front Squat (1RM, 4,3,2,1.1.1 Every 2min) Intent: Have a plan in place in terms of how much weight you’re going to add each set. Metcon Prep 2 rds at game speed 4 Power Cleans 4 Burpee Bar Hops + weight & repeat Metcon “Full Speed” 21-15-9 Power Cleans (135,95) Burpee Bar Hops Rx: (115,75) […]
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Monday 8.13.18 Endurance WOD
Warm-up :30 at each move High knees Butt kicks Lunges Rest Hang from rig Plank Burpees Rest X 3 Metcon 12 AMRAP 10 Box Jumps 20 DB snatchs (10 L, 10R) 30 sit ups Rest 2 minutes 12 AMRAP 10 Burpees 20 DB clean (10 L, 10R) 30 Russian twist 80% effort today. Consider where […]
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Weekly Programing Breakdown 8.13.18 – 8.19.18
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Sunday 8.12.18 CrossFit
Strength AMRAP 10 DB Split Squats x 8 ea. 1-Arm KB Rows x 8 ea. Single Arm Farmer Carry x 100 Ft Intent: All strength work should be for quality today. Each repetition should be perfect Metcon AMRAP 20 15 Russian KBS (70,55) 12 Goblet Squats (70,55) Run 400 Meters Rx: (55,35) L2: (45,25) L1: […]
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Sunday 8.12.18 Endurance WOD
Warm-up 6 AMRAP :30 calf raises :30 wall set 10 jumping jacks 10 long lunges Metcon A.) Every 2min x 10min: (5 sets) 10 DB Bent Over Rows (5/side) 10 DB Hammer Curls (5/side) B.) 3 x 8min AMRAPs w/2min Rest btwn(28min) Station 1: Up ladder x 2s (2,2/4,4/6,6…etc) KB Swings Row Calories Station 2: […]
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Saturday 8.11.18 CrossFit
Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Last completed 4/21 Intent: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of […]
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Saturday 8.11.18 Endurance WOD
Warm-up 5 inchworms 10 frankenstein 10 scales 10 squats 10 lunges 10 jumping jacks 100 meter sprint x2 Metcon For Time: (40:00 CAP) 1,000 Row 80 OH Plate Lunges (40/leg) 60 DB Snatches 40 Burpees to Plate 1,000m Run w/Plate 40 Burpees to Plate 60 DB Snatches 80 OH Plate Lunges 1,000m Row *We want […]
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Friday 8.10.18 CrossFit
Strength 4 Rounds 9 Inverted Rows (supinated grip) 7 Ring Dips 5 Ultra Wide Grip Strict Pull-ups Rest 2:00 between rounds. Intent: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upperbody resting after all 3 are complete. Metcon AMRAP 8 1 Legless Rope Climb 15/10 HSPU 60 DUBs – […]
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Friday 8.10.18 Endurance WOD
Warm-up 5 kipping swings-10 lunges 5 push ups- 10 squats 5 broad jumps- 10 lunges 5 stink bugs- 10 squats Metcon A.) 8 Tabata 0-4Plank Holds 5-8 V Hold B.) 4 Rounds 1 min KB deadlift 1 min shuttle runs 1 min Barbell thruster 1 min jump rope 1 min Jumping pull ups 1 min […]
