Thursday, February 28
Wednesday, February 27
Thursday 2-28-19
W.O.D.
3 Rounds:
1:30 Bike/row or 400m run
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups
Then…
3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or row (200m run)
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or row (200m run)
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches
3 Rounds:
1:30 Bike/row or 400m run
3 Strict Pull-ups
6 Pushups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-Ups
Then…
3 Rounds, with 40% of 1RM Snatch (All Lifts Below)
1:00 Bike or row (200m run)
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
1:00 Bike or row (200m run)
3 Hang Power Snatches + 3 Back Squats + 3 Power Snatches
Tuesday, February 26
Wednesday 2-27-19
W.O.D.
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk/HSPU Practice
Minute 5 - 12/9 Calorie Assault Bike
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (115/80)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk/HSPU Practice
Minute 5 - 12/9 Calorie Assault Bike
Monday, February 25
Tuesday 2-26-19
Strength
Build to a Heavy Complex in 12:00:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
W.O.D.
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees
Rest 1 Minute between rounds
Build to a Heavy Complex in 12:00:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
W.O.D.
5 Rounds:
30 Double Unders
5 Power Cleans (155/105)
7 Bar Facing Burpees
Rest 1 Minute between rounds
Sunday, February 24
Monday 2-25-19
W.O.D.
AMRAP x 15
Teams of 2:
60/50 Cal Bike
40 Deadlifts (185/135)
20 HSPU
OR:
19.1 Repeat
AMRAP x 15
Teams of 2:
60/50 Cal Bike
40 Deadlifts (185/135)
20 HSPU
OR:
19.1 Repeat
Thursday, February 21
Wednesday, February 20
Thursday 2-21-19
W.O.D.
*recovery day before the open*
4 Rounds NFT:
25/20 cal row
50 single unders
10 PVC pass throughs
15 banded air squats
10 inch worms
Accessory
RomWod or 15:00 of stretching and foam rolling
If you have not signed up for the open, be part of the community and sign up
It's fun and you're going to be doing the workouts anyway, no one cares if you have to scale
games.crossfit.com/register
*recovery day before the open*
4 Rounds NFT:
25/20 cal row
50 single unders
10 PVC pass throughs
15 banded air squats
10 inch worms
Accessory
RomWod or 15:00 of stretching and foam rolling
If you have not signed up for the open, be part of the community and sign up
It's fun and you're going to be doing the workouts anyway, no one cares if you have to scale
games.crossfit.com/register
Tuesday, February 19
Monday, February 18
Tuesday 2-19-19
W.O.D.
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Sunday, February 17
Monday 2-18-19
Strength
High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps
W.O.D.
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs
High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps
W.O.D.
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs
Thursday, February 14
Friday 2-15-19
Strength
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72%
W.O.D.
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)
Sets: 60, 63, 66, 69, 72%
W.O.D.
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Wednesday, February 13
Thursday 2-14-19
Strength
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks
W.O.D.
5 Rounds, Not for Time:
2 Pegboard Ascents/Rope Climbs (8 strict pull-ups)
16 Alternating Pistols
24 Alternating V-ups
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks
W.O.D.
5 Rounds, Not for Time:
2 Pegboard Ascents/Rope Climbs (8 strict pull-ups)
16 Alternating Pistols
24 Alternating V-ups
Tuesday, February 12
Wednesday 2-13-19
W.O.D.
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Accessory
5x5 Bench Press (Building to a Heavy Set of 5)
Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Accessory
5x5 Bench Press (Building to a Heavy Set of 5)
Followed By…
100 Banded Good Mornings
100 Banded Pull-Aparts
Monday, February 11
Tuesday 2-12-19
W.O.D.
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Accessory
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Accessory
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
Sunday, February 10
Monday 2-11-19
Strength
On the Minute x 5:
1 Front Squat (Building in Weight)
W.O.D.
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Accessory
3 x 25 Weighted Hip Extensions
After Each Set: 20 Hollow Rocks
On the Minute x 5:
1 Front Squat (Building in Weight)
W.O.D.
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Accessory
3 x 25 Weighted Hip Extensions
After Each Set: 20 Hollow Rocks
Thursday, February 7
Friday 2-8-19
W.O.D.
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups*
*scale to strict pull-ups/ kipping pull-ups/ ring rows
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups*
*scale to strict pull-ups/ kipping pull-ups/ ring rows
Wednesday, February 6
Thursday 2-7-19
W.O.D.
5 Rounds, Not For Time:
2 Rope Climbs or 2 peg boards
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups
Accessory
6 Rounds, On the 2:00:
400/330 Meter Row
5 Rounds, Not For Time:
2 Rope Climbs or 2 peg boards
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups
Accessory
6 Rounds, On the 2:00:
400/330 Meter Row
Tuesday, February 5
Wednesday 2-6-19
Strength
Tempo Back Squat
5 Sets of 2 every 2:00
7 Second Negative,
3 Second Pause in Bottom
W.O.D.
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)
30 Double Unders After Each Round
Tempo Back Squat
5 Sets of 2 every 2:00
7 Second Negative,
3 Second Pause in Bottom
W.O.D.
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)
30 Double Unders After Each Round
Monday, February 4
Tuesday 2-5-19
W.O.D.
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Accessory
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Accessory
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
Sunday, February 3
Monday 2-4-19
W.O.D.
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
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