STRENGTH / STABILITY
EMOM 9 (3 rounds)
Alternate between...
Min 1) Single leg split squat (:30sec each leg)
Min 2) Box Step downs (:30sec each leg)
Min 3) Single leg RDL (:30sec each leg *add weight as needed)
WOD
3 Sets:
AMRAP 4min
5 Double DB Power Clean 50/35#
10 Alt. Double DB Front Rack Lunge 50/35#
20 Double Unders
Rest 2min
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”Whammy!”
10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14#
1-2-3-4-5-6-7-8-9-10
Burpee
Rest 5 min…
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155#
1-2-3-4-5-6-7-8-9-10
Toes to Bar
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For Time:
2 Rounds:
10 Box Jump Over 24/20”
10 Power Snatch 75/55#
10 Lateral burpees over bar
2 Rounds:
8 Box Jump Over 24/20”
8 Power Snatch 95/65#
8 Lateral burpee over bar
2 Rounds:
6 Box Jump Over 24/20”
6 Power Snatch 115/75#
6 Lateral burpee over bar
STRENGTH
EMOM 10
1 Hang Squat Clean + 1 Front Squat
*build over the 10 minutes to finish with a “heavy” weight.
WOD
AMRAP 13
20 Doubles or 45 Single Unders
5 Squat Cleans 135/95#
20 Doubles or 45 Single Unders
10 Push Jerks 135/95#
CORE STRENGTH
3 Rounds:
10 Deadbugs
:20 sec Glute Bridge hold
:20 sec side plank L
:20 sec side plank R
10 Superman’s
10 V Ups
*Max Time in a L-Sit or variation
(*choose a variation that allows you to complete at least a 10sec hold)
WOD
MICF Benchmark Workout “Death Row”
EMOM 20
Alternate between…
Min 1) Max Cal Row
Min 2) Max Reps Burpee
Read MoreSTRENGTH (15 min)
Bench Press 5x5
(Use a moderate-heavy weight. However, you should not be close to failing a rep at this weight)
*Perform 5 Strict Chest to Bar Pull Ups between each set during your “rest”
WOD
AMRAP 20
5 Toes to Bar
10 Push Ups
15 Wall Balls 20/14#
Read MoreSKILL
Hand Stand Push Up and Deadlift Prep
WOD
21-15-9
Deadlift 185/125#
HSPU or DB Push Press 50/35#
12-9-6
Deadlift 225/155#
HSPU or DB Push Press 50/35#
*14 min time cap
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5 Rounds for time:
20/15 Cal Echo Bike
15 Chest to Bar Pull Ups
400m Run
30 KB Swing 53/35#
Read MoreSKILL/STABILITY
EMOM 9 (3 Rounds)
Alt. between...
Min 1) single leg split squats
Min 2) Cossack squats
Min 3) single leg Romanian deadlifts
*Aim to perform each movement with a slow/controlled tempo for the whole minute. Add weight as needed.
WOD
For Time:
30 Wall Ball 20/14
20 Thruster 75/55
15 Wall Ball 25/20 (Heavier)
10 Thruster 95/65 (Heavier)
Rest 5 min then...Repeat
30 Wall Ball 20/14
20 Thruster 75/55
15 Wall Ball 25/20 (Heavier)
10 Thruster 95/65 (Heavier)
Read MoreSTRENGTH
EMOM 10
Perform 1 Power Snatch.
Build over the course of the 10 minutes to finish with a “heavy” Power Snatch!
*today’s “Heavy” means relative to your perceived exertion! NOT relative to your PR from years ago ;)
WOD
CrossFit Games Open Workout 20.1
(retest day)
10 Rounds:
8 Ground to Overhead 95/65
10 Bar facing burpees
*15min time cap
Read More“Heavy Day”
Deadlift
7x1 90-95% of 1RM
*GOAL: Let’s get comfortable moving near maximal loads in this session! Remember, performing good and safe one rep maxes is it’s own skill that needs practice and development!
Shoulder Press
5x3 @75-80% of 1RM
*There is a range of percentages today so that you can lift more off of feel. If the shoulders feel like a million bucks, go for the upper percentages today and vice versa.
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For Quality
4 rounds:
5 Strict Pull Ups
10 Tempo Ring Rows (1-3-3-X)
Rest 90 sec between rounds
(Scale up or down as needed. If 5 strict pull ups seem too easy, this is your day to ADD weight!! If 5 strict pull ups is not do-able, use a scaling option that allows you to complete 5 challenging reps)
WOD
5 rounds:
20 Alt. DB Snatch 50/35#
10 Burpee Box Jump Overs 24/20”
Read MoreSTRENGTH
Tempo Back Squats
5x2 using tempo (1-3-3-X = 1sec at top, 3sec descent, 3sec hold at bottom, explode out of bottom)
*use a weight that feels heavy and challenging for all sets. The demands of this tempo vary greatly between athletes, so I have no percentages for us. Go off of feel today!
WOD
4 Rounds
400m Run
30 Back Squats 75/55#
*16 Minute Time Cap
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(class will be split into two groups to avoid rig congestion and ensure proper distancing)
AMRAP 7
5 Toes To Bar
5 Bench Press 135/95#
Rest 3 Min (set up/transition equipment for next part)
AMRAP 7
5 Squat Clean 135/95#
5 Bar Facing Burpee
WOD
”Filthy Fifty Remix”
For Time:
50 Box Jump Overs 24/20”
50 Jumping Pull-Ups
50 Kettlebell Swings (American AKA Freedom Swings) 53/35#
50 Bodyweight lunges in Place
50 Hanging Knee raises
50 Push Presses 45/35# (Empty bar)
50 Alt. Single Leg V Ups
50 Ball Slams 30/20#
50 Push Ups
50 Double Unders (150 single skips)
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CASH IN: 35/25 Cal Bike
Then...
“Fran”
21-15-9
Thruster 95/65
Pull Ups
Then...
CASH OUT: 35/25 Cal Bike
Read MoreSKILL
EMOM 10 (5 Rounds)
Alternating between...
Min 1) HSPU practice
Min 2) Ring Muscle up progression/transition practice
Example of HSPU Drills/skills to develop:
-Wall walk and hold
-kick up to wall and hold
-Kick up to wall, then a controlled slow, eccentric decent to a soft pad
-Strict hand stand push up to multiple ab-mat pads
-Kiping HSPU’s (if strict is already in your arsenal!)
Examples of Muscle Up drills/skills to develop:
-False grip holds from low rings
-False grip ring to sternum pull from low rings
-False grip transition drill using low rings
-Slow eccentric reversals using false grip
WOD
5 Rounds:
1 Max Cal Row
1 Max Rep Double Under
1 Min Rest
Read MoreWOD PREP
10 min to build to a heavy Power clean and Push Jerk
WOD
EMOM 20
Perform 1 “heavy” Power Clean and Push Jerk
*aim to build up and warm up to a “heavy” weight beforehand, so that you can use the same heavy weight for all 20 minutes!
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