STRENGTH
Front Squat
5x2 @ 80% of 1RM
WOD
5 Rounds:
10 Burpee Box Jump or Step Overs 24/20”
15 Front Squats 75/55#
20 Alt. DB Snatch 50/35#
SKILL / Warm Up
10 Min Muscle Up Practice / Drills
*Goal: Master the basics of the “transition” in the ring muscle up.
*athletes who have ring muscle ups: warm up with transition drills on the low rings before working up to the high rings.
WOD
“Muscle Endurance Day”
*NO REST between EMOM’s.
Part 1) EMOM 10
Strict Pull Ups
*you choose the number of reps and hold to that number for the whole EMOM. (3-10 reps is good!)
*does not need to be unbroken. Use full ROM!
Part 2) EMOM 10
Air Squats
*you choose the number of reps and hold to that number for the whole EMOM. (15-20+ reps is good!)
*does not need to be unbroken. Use full ROM!
Part 3) EMOM 10
Push Ups
*you choose the number of reps and hold to that number for the whole EMOM.
*does not need to be unbroken. Use full ROM!
Read More
STRENGTH
Front Squat
5x3 @ 75% of 1 RM
WOD
For Time:
21 Power Cleans 115/75
21 Bar facing burpees
15 Hang Squat Cleans 115/75
15 Bar facing Burpees
9 Squat Clean Thrusters 115/75
9 Bar facing burpees
Read MoreWOD
4 Rounds:
20 box jump over 24/20
10 Toes To bar
20 KB Swings 53/35
400m Run
*Target Time 22 min
*Time Cap 27 min
Read MoreSKILL
Empty bar warm up
STRENGTH
*3 minutes rest/set up between each EMOM
EMOM 10
2 Push Jerks (using a rack)
*start with a moderate weight and build to a heavy weight over the 10 minutes
EMOM 10
2 Power Cleans
*start with a moderate weight and build to a heavy weight over the 10 minutes
EMOM 10
2 Power Snatches
*start with a moderate weight and build to a heavy weight over the 10 minutes
Read MoreWOD
AMRAP 30
20/15 Cal Echo Bike
10 Chest To Bar Pull Ups
15 DB Bench Press 35/25#
20 Wall Balls 20/14
Read MoreCore Stability / Warm Up
2 Rounds:
:40 Active Hang on pull up bar
:20 Handstand Hold
:40 Ring Plank
:20 L - Sit
WOD:
AMRAP 20
30/21 Cal Row
30 HSPU / or / DB Push Press
30 Deadlifts 225/155#
Read MoreWOD
Retest from Saturday 01/30/2021
“WHAMMY”
For Time:
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
*Aim to spend less than 10 minutes per part.
Read MoreWOD
AMRAP 15
50 Double Unders / or / 100 Singles
5 Hang Power Cleans 155/105
50 Double Unders / or / 100 Singles
5 Push Jerks 155/105
50 Double Unders / or / 100 Singles
5 Clean & Jerks 155/105
WOD
”Murph Prep”
Part 1) AMRAP 10
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
Part 2) AMRAP 10
200m Run
20 Push-Ups
-Rest 5 Minutes-
Part 3) AMRAP 10
200m Run
30 Air Squats To Target
Read MoreCore WOD
2 Rounds:
20 Dead Bug
20 Bird Dog
:30 sec Side Plank L
:30 sec Side Plank R
20 V Ups (with 2 sec toe touch hold)
WOD
Every 2 Min for 30 Min (5 Rounds)
*Alt. Between…
1) 20/15 Cal Row
2) 30 KB Swings 53/35#
3) 30 Push Press 95/65#
*Todays workout shouldn’t require you to use a lot of intensity. Aim to work at a moderate intensity for 1:15-1:30 each round.
Read MoreSKILL & STRENGTH (20 MIN)
Part 1) E2MOM 8 (2 rounds)
1) Bar Muscle Up Practice/transition practice
2) Strict Hand stand practice
Rest 2 min
Part 2) EMOM 10
Strict Pull Ups (Aim for 3-7 reps per minute)
*Choose a number you know you can maintain
WOD
FGB Style 3 Rounds (14 min)
1 Min) Max Reps C2B Pull Ups
1 Min) Max Reps Devils Press 35/25#
1 Min) Max Reps Burpee Box Jump Over 24/20”
1 Min) Max Reps DB Power Clean & Press 35/25#
1 Min) Rest
Read MoreSTRENGTH
Back Squat
5x4 @ 75% of 1RM
WOD
2 Sets:
30-20-10
Wall Ball 20/14#
Alt. DB Snatch 50/35#
*Rest 2 min between sets
HERO WORKOUT “DANIEL”
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).
For Time:
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
*23 Min Time Cap
Read More*extra long warm up and cool down today
WOD
1-2-3-4-5-6-7-8-9-10
Toes To Bar
Bar Facing Burpee
Power Snatch 115/80#
*16 min time cap
Read More
STRENGTH
4 Rounds For Quality (Slow & Controlled descents)
5/5 Single Leg Deadlift (W/ DB’s in each hand)
10/10 Single Leg Split Squat (W/ DB’s at your side
10 Alt. Cossack Squat (DB’s Front Racked)
WOD
“Karl” (AKA Karen’s younger brother)
10 Rounds:
15 Wall Balls 20/14#
5 Burpees
15 Min Time Cap
Read MoreSTRENGTH
Deadlift
*Set 1 – 5 reps @ 60% of 1RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
WOD
5 Rounds:
12 Deadlifts 135/95
9 hang Power Cleans 135/95
6 Push Jerks 135/95
Run 200m
17 Min Time Cap
Read MoreSTRENGTH
EMOM 10
1 Snatch Deadlift + 1 Hang Squat (or Power) Snatch
*build to a “heavy” finishing lift over the 10 minutes
*the squat snatch is no easy feat, take time to work on positioning and mechanics.
WOD
2 Rounds
15/10 Cal Bike
10 Burpees
Then…
3 Rounds
15 Hang Power Snatches 75/55
15 Thrusters 75/55
Then…
2 Rounds
15/10 Cal Bike
10 Burpees
*Time Cap 15min
Read More