WOD

WOD2018-02-03T07:42:36-05:00

Weekly CrossFit Workouts: 7/6/20-7/12/20

Monday, 7/6/20:
A. Back Rack Reverse Lunges
3 x 16 (8/side)
rest 2 minutes between sets
B. AMRAP 8
10 Front Squats
9 Box Jumps
10 Thrusters
9 Box Jumps
———————————————-
AT HOME
A. DB Front Rack Reverse Lunges
3 x 20 (10/side)
rest 2 minutes b/t sets
B. AMRAP 8
10 Goblet Squats
9 Tuck Jumps/ OR 20 Toe Taps
10 Single Arm KB/DB Thrusters (5/side)
9 Tuck Jumps/OR 20 Toe Taps

Tuesday, 7/7/20:
5 Rounds:
4 (total) Turkish getups
30 Cross Body MC
20-25 Russian KB swings

Wednesday, 7/8/20:
10 Rounds:
10 Push Press
10 Burpees over bar
Rest :30 sec after each round

Thursday, 7/9/20:
A1. Wall Walks x 5 Reps, Rest 30 sec
A2. 30 sec Hollow Hold, Rest 30 sec x 3 sets
+
AMRAP 12:
Prisoner Lunges x 20 Reps
Deadlift x 10 Reps
Walking Plank x 20 Reps

Friday, 7/10/20:
A. Strict Pullups: 8-10 Reps @3111 Tempo
Rest 60 sec x 3 sets
B. EMOM 10:
Min 1: Seated Z-Press x 10 Reps
Min 2: 40 sec Plank Drag Thru’s
—————————————————————–
AT-Home:
A. Rear Delt Flys 6-8/side
*if you have heavy weight- switch to Batwing Row, same reps*

Saturday, 7/11/20:
Every 3 min x 5 sets:
50 DU’s
5 TNG Squat Cleans, increase weight each round
——————————————————————-
AT-HOME:
Every 3 min x 5 sets:
50 DU’s/Jump Movement
10 Squat Cleans (5/side)
12-15 Situps

**Please note: workouts subject to change without notice.**

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Weekly CrossFit Workouts: 6/29/20-7/5/20

Monday, 6/29/20:
A1. Cossack Squats x 10 Reps, Rest 30 sec
A2. Staggered Stance RDL x 10/side, Rest 30 sec
x 3 sets
B. 4 sets:
20 Split Squats (10/side)
20 Russian Swings

Tuesday, 6/30/20:
AMRAP 3:
50 DU’s/Jump Rope
10 KB/DB Snatches (5/side)
8 HSPU/Pike Pushups
Rest 1 min x 4 sets

Wednesday, 7/1/20:
Buy In: AMRAP 4
Burpees
-rest 2 minutes-
3 Sets
:60s Reverse Lunges
:60s Deadlifts
:60s Plank
-rest 2 minutes –
Cash out: AMRAP 4
Hand Release Pushups

Thursday, 7/2/20:
EMOM 12
1 – 4 V-Ups + 4 Glute Bridges x :40s AMRAP
2 – 8-10 Hang Power Cleans
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – 6-8 Hang Squat Cleans
———————————————————–
AT HOME:
EMOM 12
1 – 4 V Ups + 4 Glute Bridges x :40s AMRAP
2 – Alt Hang DB Power Cleans x :40s AMRAP (:20s L / :20s R)
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – Alt Hang DB Squat Clean x :40s AMRAP (:20s L / :20s R)

Friday, 7/3/20:
A. 3 Sets
10 Bent Over Barbell Row
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses
Min 2: 40 sec Plank Sit Thru’s
Min 3: 10-12 pullups
————————————————————
AT HOME:
A. 3 Sets
10 Bent Over Rows (5/side)
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses/side
Min 2: 40 sec Plank Sit Thru’s
MIn 3: 40 sec Renegade Rows (no pushup) OR Inverted Body Row

Saturday, 7/4/20:
“Wittman”
7 Rounds:
15 KB Swings (70/53)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 6/22/20-6/28/20

Monday, 6/22/20:
A. 1 1/4 Goblet Squats x 15 Reps, directly into
15 Jumping Squats
Rest 60 sec x 3 sets
B. For Time:
50 Russian KB Swings
50 Reverse Lunges
50 Situps
+
Core:
4 sets:
50 Bicycle Crunches

Tuesday, 6/23/20:
A. Pushup Complex
5 Wide
5 Normal
5 Close
Rest 60 sec x 4 sets
+
3 Sets
10 DB/KB Floor Press/side
15 Sumo Deadlift High Pull
20 Plank KB Drag Throughs (10/side)
+
Core:
3 sets:
16 Birddogs
:40 Quad Plank Hold
Rest 1:00

Wednesday, 6/24/20:
5 Sets:
1 minute Burpees
1 minute Bear Crawl
1 minute Spidermans
:30s rest
+
Core:
4 sets:
15 Side Plank Hip Lifts/side
Rest :30s /side

Thursday, 6/25/20:
A. Core Complex
1 Reverse Burpee into 4 Mountain Climbers = 1 rep
Perform 5 reps x 4 sets
rest :60s b/t sets
+
4 Sets – For Quality
4 Turkish Get Ups/arm
8 Handstand Push Ups
18 Cross Body V-Ups

Friday, 6/26/20:
A. Strength Work
4-6 Manmakers
rest :60s b/t sets x 3-4 sets
B. EMOM 12
1 – 8-12 Hand-Release Push Ups
2 – 20 Weighted Russian Twists
3 – :20s KB/DB Front Rack Carry/side

Saturday, 6/27/20:
Every 2 minutes x 24 minutes
Set 1: 30 Double Unders + 10 DB Snatches
Set 2: 10 Sit Ups + 10 V-Ups + 20 Air Squats
Set 3: 10 Burpee Broad Jumps + 14 Lunges
= 4 Sets of Each

Sunday, 6/28/20:
Buy in: 2 minute Plank Hold
-rest 2 minutes-
AMRAP 12
10 DB Push Press (L)
10 Plank Rows (L)
20 Plank DB Drag Through
10 Plank Rows (R)
10 DB Push Press (R)
Cash Out: 2 minute Plank Hold

**Please note: workout subject to change without notice.**

Weekly CrossFit Workouts: 6/15/20-6/21/20

Monday, 6/15/20:
A. 4 Sets – For Quality
10 Curtsy Lunges (5/side)
:30s Goblet Wall Sit
rest 1m b/t sets
B. 30 sec Intervals:
Goblet Squats
Squat Thrusts (explosive w/ jump)
Russian KB Swings
Rest
x 4 sets
+
Core:
3 sets:
50 Russian Twists (weighted)
15 Side Plank Hip Lifts/side
Rest 1:00

Tuesday, 6/16/20:
5 Rounds:
Hang Clean & Press x 10 (5/side, strict, if possible)
Pushups x 20 Reps
Hop Over DB (or toe taps?) x 30 Reps
Plank Taps x 30 Reps
+
Core:
Tabata (alternating):
Crossbody V-Ups
Leg Lift Holds (6″ off ground)
*6 intervals of each*

Wednesday, 6/17/20:
:45s on / :15s off x 20 minutes
Reverse Burpees
Mountain Climbers
SA DB Thrusters (Alternate every 5)
Iso Towel Deadlift
+
Core:
3 sets:
50 Bicycle Crunches
Rest :30s

Thursday, 6/18/20:
A. Core:
50 V-ups
1:30 Hollow Hold
50 V-ups
B. EMOM 12
Min 1: 40 sec Arnold Presses (20 sec/side)
Min 2: 40 sec Goblet Reverse Lunges

Friday, 6/19/20:
A1. Chainsaw Row x 8-10 reps/side
rest :30s
A2. Single Arm Glute Bridge Floor Press x 8-10/side
rest :30s x 3 sets
B. 4 Sets – For Quality
12 Alt KB/DB Snatch
:30s Quad Plank Hold
15 Bench Dips
12 Bird-Dogs

Saturday, 6/20/20:
4 Rounds:
100 DU’s or Jump Rope
20 squat cleans
25 Burpees

Sunday, 6/21/20:
AMRAP 4:
20 Push Presses (10/side)
40 Mountain Climbers
10 Side Plank Hip Lifts/side
Rest 1 min x 4 sets
+
Core:
Coach’s Choice

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 6/8/20-6/14/20

Monday, 6/8/20:
A1. Single Leg Deadlift x 10/side
A2. Glute Bridge Hold x :30s
rest :60s x 3 sets
B. 4 Sets
20 Jumping Lunges (10/side)
Goblet Tall Kneeling to Standing x 10 reps (5/side)
:30s Wall Sit
+
Core:
TBD

Tuesday, 6/9/20:
5 Rounds
DB Push Press x 12 reps/side
Butterfly Sit Ups x 30 reps
DB Bent Over Row x 12 reps/side
Russian Twists x 20 reps
+
Core:
TBD

Wednesday, 6/10/20:
8 Rounds:
30 sec Burpees
30 sec American KB Swings
30 sec Air Squats
30s sec Rest
+
Day 59 – Core 365
3 sets:
12 Birddogs
:30 Quad Plank Hold
Rest 1:00

Thursday, 6/11/20:
A1. Walking Plank x 20 (or 30?) reps
rest :30s
A2. Handstand Hold x :45 sec
Rest 60 sec x 3 sets
+
4 sets:
10 DB/KB Snatches (5/side)
7 Handstand Push Ups
** OR scale to 10 Pike Pushups/Pushups**
+
Core
TBD

Friday, 6/12/20:
A1, Elbowing Row x 10-12 reps/side
rest :30s
A2. Single Arm Floor Press x 8-10/side
rest :30s x 3 sets
+
AMRAP 12:
20 Spidermans
20 Sumo KB High Pull
20 Cross Body V-Ups
+
Day 63 – Core 365
3 sets:
40 Bicycle Crunches
Rest 1:00

Saturday, 6/13/20:
8 Rounds:
20 Air Squats
6 Devil’s Press (3/arm)
10 Goblet Lunges
+
Core
TBD

Sunday, 6/14/20:
Every 2 minutes x 20 minutes
5 DB Hang Power Clean (L)
10 Hollow Rocks
5 DB Hang Power Clean (R)
10 Skater Jumps (5/side)
+
Core Work – Coaches Choice

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts, 6/1/20-6/7/20

Monday, 6/1/20:
A. Weighted Reverse Lunges
3 x 20 (10/side)
rest 60 sec b/t sets
B. AMRAP 10:
20 Front Rack Squats (10/side)
50 Mountain Climbers
+
Day 48 – Core 365
For time:
Floor Wipers x 50 reps (95/65)

Tuesday, 6/2/20:
A1. SL Deadlift x 8/side, Rest 30 sec
A2. Standing Strict Press x 8/side,
Rest 30 sec x 3 sets
+
5 Rounds
12 DB Suitcase Deadlifts/side
15 Burpees over the DB
12 DB Push Press/side
15 Sit Ups
+
Day 50 – Core 365
3 sets:
50’ Suitcase Carry L (30 sec Carry)
Rest :30
50’ Suitcase Carry R (30 sec Carry)
Rest :30

Wednesday, 6/3/20:
:45s on :15s off x 20 minutes
Skater Jumps
Wall Sit
KB/DB Russian Swings
Plank
+
Day 51 – Core 365
3 sets:
30 Russian Twists (weighted)
10 Side Plank Hip Lifts/side
Rest 1:00

Thursday, 6/4/20:
A1. Hollow Rocks x 15-20 reps
-rest 30s-
A2. Handstand Hold* x :30s
-rest 30s x 3 sets
*scale to Plank or Pike Hold*
+
10-9-8-7-6-5-4-3-2-1
Hang Clean & Jerk
Pike Pushups/Pushups
*25 DU’s/Singles/Toe Taps/Jump in place after each set*
+
Day 52 – Core 365
3 sets:
10 Birddogs
:25 Quad Plank Hold
Rest 1:00

Friday, 6/5/20:
A1. 2 Point DB Row
x 8/side @ 2111
rest :30s
A2. Yoga Push Up
x 8-10 reps
rest :30s x 3 sets
B. Tabata x 8 Intervals Each
Alt DB Snatch
Hand-Release Push Ups
Renegade Row (no push up)
+
Day 55 – Core 365
Tabata (alternating):
Crossbody V-Ups
Leg Lift Holds (6″ off ground)
*4 intervals of each*

Saturday, 6/6/20:
For Time
100 DB/KB Russian Swings
100 V-Ups
100 DB/KB Squat Cleans
+
Day 56 – Core 365
3 sets:
30 Bicycle Crunches
Rest 1:00

Sunday, 6/7/20:
4 Rounds:
1 min Push Presses
1 min Sumo High Pulls
1 min Burpees
1 min Russian Twists
1 min Rest

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 3/16/20-3/22/20

Monday, 3/16/20:
A. KB Front Rack Front Squats @3211 Tempo: 5, 5, 5, 5 Rest 2 min
B. 3 Rounds
20 DB Front Rack Lunges (8/side) (50/35)
12 DB Squat Thrust Deadlifts

*8m cap*

**Entire workout done outdoors.**

Tuesday, 3/17/20:
A1. Pendlay Row x 10 reps
rest 30s
A2. 15-20 Supine Band Pull Aparts
rest 60s x 3 sets
B. AMRAP 9
15 V-Ups
30 Double Unders

Wednesday, 3/18/20:
Tabata
DB Thrusters
-rest 1 minute –
DB Box Step Overs
-rest 1 minute-
Chest to Bar Pull Ups
-rest 1 minute-
Push Ups

Thursday, 3/19/20:
Every 4m x 24m
1 – 500m Row
2 – 400m Run

Friday, 3/20/20:
4 Rounds
200m Run
12 Handstand Push Ups
200m Run
20 American KBS (53/35)
200m Run
12 KB Snatch (6/side)

Saturday, 3/21/20:
A. Squat Clean: 1-1-1-1-1 Rest 90 sec bt
B. 4 Sets
5 Squat Cleans @ 85% of part A AFAP
300m Row SPRINT
rest 2 minutes b/t sets

Sunday, 3/22/20:
AMRAP 22:
500m/400m Row
30 Burpees
30 KB Swings (70/53)

**Please note: workouts subject to change without notice.**