WOD

3/24/16 Thursday

Posted at 03/24/2016 - 09:10

Strength:

3 Warmups Sets + 1 attempt at a 5 Rep max at 85%

Midline:

3 x 35 seconds

Weighted 4 way dead bug

Conditioning:

18 Minute AMRAP of:

12 Ground to Over Head with a Plate 35/45

24 OH Walking LUnge

12 Burpees to the Plate

3/23/16 Wednesday

Posted at 03/23/2016 - 20:18

Strength:

EMOM for 8 Minutes

2 Hang Snatch + 3 OH squats

Go as heavy as possible on all sets

Midline:

3 x 15 Weighted GHD Situps

Wear a 20# vest

Conditioning:

10 Min AMRAP

4 Pistol Squats

4 Ring Muscle Ups

Add 2 Reps every round until time runs out

Bonus:

5 Sets of

45 Sec max reps 

Banded Tricep Press Downs

Rest 15 Sec

45 Sec Max Reps 

Banded Bicep Curls

Rest 15 Sec

3/22/16 Tuesday

Posted at 03/23/2016 - 20:15

Strength:

Bench Press 3 x 5 

Add 5 lbs to last weeks working sets

Conditioning:

5 Rounds of

10 DB Snatch 55/35

10 DB Weighted Lunges 55/35

10 Russian Twists per side55/35

Bonus:

Sprint 200 Meters

Rest 1 Min

Sprint 300 Meters

Rest 1 Min

Sprint 400 Meters

Rest 1 Min

Sprnt 300 meters

Rest 1 Min

Sprint 200 Meters

3/21/16 Monday

Posted at 03/21/2016 - 09:12

Strength:

Back Squat 3 x 5 

Add 5lbs to every working set from last week

Skill:

100 Double Unders for time

Conditioning:

5 Minute AMRAP

15 Thrusters 105/70

10 Box Jumps 24/20"

5 Burpees Over the Bar

Bonus:

3 x 10 each leg

1 Leg RDL

1 Leg Hip Bridge

3/18/16 Friday

Posted at 03/18/2016 - 09:26

CrossFit Open 16.4

13 Minute AMRAP of:

55 Deadlifts 225/155

55 Wall balls 20/14

55 Calorie Row

55 HSPU

3/17/16 Thursday

Posted at 03/18/2016 - 09:25

Strength:

Turkish Getups 2 x 10

Heavy as possible

Conditioinig:

5 Rounds for time of:

Run 200 Meters

10 GHS Situps

10 OH Squats 95/65

Bonus:

Mobilize 

 

3/16/16 Wednesday

Posted at 03/16/2016 - 20:19

Strength:

Bench Press 3 x 5

Use as heavy as weight as possible

Conditioing:

2 Rounds of:

4 Min AMRAP 

10 Deadlift 225/135

20 Wall Balls 20/14

Rest 1 Minute 

4 Minute AMRAP 

8 Push Press 135/95

16 Box Jumps 24/20"

Bonus Work:

3 Sets of

8 Glute Ham Raises

50 Ft Hip Circle Side Stepping

3/15/16 Tuesday

Posted at 03/15/2016 - 10:03

Strength:

EMOM for 10 Minutes:

1 Hang Power Snatch + 1 Snatch

Work up to as heavy as possible

Core:

3 x 30 Seconds

Weighted 4 Way Dead Bug

Conditioning:

10 Rounds of:

10 Russian KB Swings 70/44

100 ft Waiters Carry

3/14/16 Monday

Posted at 03/14/2016 - 13:18

Strength:

Build up in weight quickly

Back Squats 3x5 

Strict Press 3x5 

Conditioning:

10 Rounds of

1 arm DB Hang Power Clean 55/35

1 Arm DB Front Squat

1 Arm DB Push Press

*Each round must be compeleted with only one arm at a time.

Bonus Work:

3 sets till failure

Banded Tricep Press Down

Weighted GHD Situps (wear a vest)

3/10/16 Thursday

Posted at 03/10/2016 - 10:02

Open Athletes:

Mobilize 

Calves

Chest

Lats

Hamstrings Glutes

Shoulder Position

Hip Position

Conditioning:

12 Minute AMRAP of:

Row 1000 Meters

3-6-9-12-15-18-21-24-27 reps each of

Deadlifts 225/155

Pistol Squats

Goat Work:

5 Round not for time of

10 GHD Situps

5 Cycled Box Jumps Heavy as you can cycle

10 Hand Release Pushups

Syndicate content
 
 
 
Share