Friday, 5 March WOD

Warm up: 2 Rounds: 

  • 10 Strict Knee Raises (Bar Hang)
  • 20 Alternating Shoulder Taps in Plank Hold 
  • Then (until time expires): 
  • 8 Scapular Pull Ups 
  • 10 Inverted Rows 
  • 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength: Deadlift Stamina

  • Every 2 minutes for 6 rounds complete
  • 5 sets of 6 reps (clean grip/Hook Grip!!…increase load from previous week) 
  • 12 kettlebell swings 53/35 lb                      

Metcon: “ Fundamentals WOD” 10 Min AMRAP

  • 200 Meter Run
  • 5 x Pull Ups
  • 10 x Push Ups
  • 15 x ABMAT Sit ups                        
  • 20 x Air Squats

Thursday, 4 March WOD

Warm up: 2 rounds: 

  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill: Front Squat EMOM 12 minutes:

  • Even minutes: 5 Front Squats using previous weeks weights
  • Odd minutes: 7 Strict Hand Stand Push-ups

METCON:  8 rounds for time:

  • 10 x Alternating Leg Overhead Dumbbell Lunges         (50# / 35#)
  • 10 x Alternating Dumbbell Snatch                                    (50# / 35#)

Wednesday, 3 March WOD

Warm up: Movement Prep

Strength/Skill: Olympic Lifting

  • 3 Position Power Clean ( Ground, Knee, Mid-Thigh)
    • 75% or less x 5 sets
  • Split Jerk (From the Rack)
    • 75% or less x 2 reps x 5 sets

Metcon:   Maximum Unbroken Reps:

Wall Ball Shots         (20# / 14#)

Tuesday, 2 March WOD

Warm up: 2 Rounds: 

  • 8 PVC Pass Throughs 
  • 12 Scapular Push Ups 
  • Then (until time expires): 
  • 8 Band Pull Aparts 
  • 10 Inch Worms with Push Up 
  • 10 second Handstand Hold / 3 Handstand Kick Ups / 8 Shoulder Taps in Handstand Hold

Strength/Skill: Part I  Weighted Strict Ring Dip 

  • 5 Reps Use the heaviest weight you can for each set. Rest as needed between sets.
    • Build to heavy set of 5.
  • Part II As many reps as possible in 7 mins of: 
    • 1 Dead Stop Strict Handstand Push-up 
    • 1 Dead Stop Ring Push-up 
    • 2 Dead Stop Strict Handstand Push-ups 
    • 2 Dead Stop Ring Push-ups 
    • 3 Dead Stop Strict Handstand Push-ups 
    • 3 Dead Stop Ring Push-ups … 
    • Continue adding 1 rep each round to each movement until time expires.
  • Pause 1 sec in the bottom for both movements. 

METCON: AMRAP 12:   

  • 10 x Hand Release Push Ups
  • 10 x Chest To Bar Pull Ups
  • 10 x Squat Jumps
  • 10 x Kettle Bell Swings

Monday, 1 March WOD

Warm up: 2 rounds: 

  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Back Squats

  • 1 set of 5
  • 12 minutes to work up to a 5 REP MAX!!

Metcon:  Alternating EMOM x 14:                 

  • Odd Minutes = 4 x Squat Clean & Jerk    (135# / 95#)
  • Even Minutes = 8 Burpee Box Jump Overs

Saturday, 27 February WOD

0900

Warm up: 3 rounds for quality

  • 10 pullups
  • 20 air squats

I METCON: DEATH BY…

  • Double Unders
    • 1st minute complete 10, 2nd minute 20, 3rd minute 30… until failure
  • Followed by Death by…
  • Alternating Single Dumbbell Lunges
    • Athlete picks loads

II METON: One rule…with a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

Friday, 26 February WOD

Warmup: 2 rounds: 

  • 12 Alternating Heel Taps in Down Dog Position 
  • 8 Snow Angels 
  • Then (until time expires): 
  • 12 Russian Kettle Bell Swings (focusing on hip extension and glute contraction)
  • 10 Romanian Deadlifts (with barbell)
  • 12 Alternating Dead Bugs

Strength/Skill: Deadlifts 

  • 5 sets of 5 reps
  • Increase weight from previous week

Metcon: Crossfit Open WOD 13.2   AMRAP 10

  • 5 x Shoulder to Overhead              (115# / 75#)
  • 10 x Deadlift                                      (115# / 75#)
  • 15 x Box Jumps                               (24” / 20”)

Thursday, 25 February WOD

Warm up: Lower Body Focused

  • 2 rounds: 
    • 15 Glute Bridges 
    • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
    • 10 Tempo Goblet Squats (with Kettlebell) 3110
    • 12 Alternating Bird Dogs 
    • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill Front Squats 

  • 5 sets x 3 Reps
  • Rest 3 minutes between rounds
  • Increase 5-30 lbs from previous week

METCON:   6 rounds for time:                       

  • 12 – 10 – 8 – 6 – 4 – 2 Descending Reps
    • Alternating Dumbbell Snatch     (50# / 35#)
    • Dumbbell Box Step Ups     (50# / 35#)
    • Knees to Elbows

Wednesday, 24 February WOD

Week 4, Day 23

Olympic Lifting

Warm up: Movement Prep

Strength/Skill: Barbell Focused

  • Snatch – 80% or less x 1 rep x 5 sets
  • Clean and Jerk – 80% or less x 1 rep x 5 sets
  • Front Squat – 85% or less x 3 reps x 3 sets

METCON: AMRAP 8:

  • 6 x Lateral Burpees over Bar
  • 6 x Thruster               (95# / 65#)