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“Mother Goose” – Tuesday 2-12

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Warm-up

Partner Up!

P1- Row 250/200m

P2- Med ball Knee Tucks

Switch

P1- Row 250/200m

P2-Med ball Hamstring Curls

Switch

P1- Row 250/200m

P2- Med ball seated chops (Low to high – switch sides every 5)

Switch

 

Skill

L-sit on Box

 

With a partner accumulate 2 minutes each. Time each other and accumulate a “true” L-sit for 10-20s intervals until you have completed 2 minutes.

 

WOD

1000m Row

50 Med ball Sit-ups

15 Strict Pull-ups

1000m Row

40 Med ball Sit-ups

20 Chest to Bar Pull-ups

1000m Row

30 Med ball Sit-ups

30 Kipping Pull-ups

 

https://youtu.be/C9_8L54IS8Y

 

Level 2- 10-15-20 Pull-up Reps

Level 1- 15 Ring Rows, 20 Banded Pull-ups, 30 jumping pull-ups, unweighted sit-ups

 

Extra Work
Snatch Complex

1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

“Overhead” & Oly – Monday 2-11

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Warm-up

50 dubs/100 singles

10 Good Mornings

10 Muscle Snatches

10 Front Squat

10 Strict Press

10 Overhead Squats

50 dubs/100 singles

 

Mobility

Calf Rolling and Stretching

Hip Opening

 

Strength

E2MOM10

Deadlift- 5 Reps (75-80%)

 

WOD

150 Double Unders

Then:

3 Rounds

10 Power Snatches (95,65)

10 Overhead Squat

10 Push-Jerks

10 Thrusters

Then 150 Double Unders

 

Level 3- 100 Double Unders

Level 2- (75,50), 50 Double Unders

Level 1- (50,35), 200 singles

 

Extra Work

150 Double Unders
25’ HSW
100 Double Unders
50’ HSW
75 Double Unders
100’ HSW
50 Double Unders
150’ HSW

 

Olympic Lifting Class **4:00PM Only**

“Lunch Vodka” – Friday 2-8

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Warm-up

E2MOM for 6 mins

10 Hang Muscle Cleans

20 Box Crunches

AMRAP Burpee Step Ups

 

Mobility

Quad Rolling

Hip Opening

 

Strength

E2MOM for 10 Minutes

3 Front Squats @80-85% of 1RM

 

WOD

11 Minute AMRAP

10 Power Cleans (115,75)

9 Toes to Bar

8 Burpee Box Jumps

 

Level 2- (95,55)

Level 1- (75,35)

 

Extra Work
5 Rounds
3:00 Clock
15/12 Calorie Row
8/6 Muscle-Ups
1:00 Rest

Scaling Options 4/3 Muscle ups or attempts

“Ninja Skillz” – Wednesday 2-6

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Warm-up

2 Minutes of Jump Roping

 

10 Hang Muscle Snatch

10 Overhead Squat

10 Tall Snatch

10 Squat Snatch

 

*Coaches drill for first 5 reps of each movement, then let athletes move through second 5 on their own.

 

Strength WOD

EMOM20

Odd- 2 Squat Snatches

Even- 20 Double Unders

 

Mins: 0,2,4- 75%

Mins: 6,8,10- 80%

Mins: 12,14- 85%

Mins: 16, 18- 90%

 

Know your numbers before the EMOM starts.

 

Skill WOD (10 Minutes)

In 10 Minutes

1000m Run then AMRAP

50 ft Handstand Walk

10 Alternating Pistols

 

or

 

In 10 Minutes

1000m Run then AMRAP

3 Wallclimbs

10 Alternating Pistols

 

“Drop it like it’s hot” – Tuesday 2-5

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Warm-up

Death by Bar Facing Burpee on the :20

 

Strength

E2MOM for 14 Minutes

1 Strict Press

3 Push-presses

5 Push-Jerks

 

Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.

 

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (225,155)

Bar Facing Burpees

Chest to Bar Pull-ups

 

Level 2- (185,125)

Level 1- (135,95)

 

Extra Work
400M Run
21 GHD Sit Ups

400M Run
15 GHD Sit Ups
400M Run
9 GHD Sit Ups

400M Run

ADV-Med Ball GHD
*Scale with half way down

“Victory” & Oly – Monday 2-4

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Warm-up

2 Minutes Max Cals on

Rower

Then:

2 Rounds

:30 on/:15 off

  1. Kettlebell Lunges
  2. Kettlebell Swings
  3. Goblet Squats

 

 

Midline Madness (8 min)

2x Through

40s Work: 20s Rest

  1.  Plank-ups feet on meball
  2.  Jack Knives w medball
  3. Russian Twists
  4.  Knee Tucks feet on mball

 

WOD(27 mins)

30s work: 15s Rest x6

  1. Row
  2. Kettlebell Lunges (2,1.5)
  3. Assault Bike
  4. Kettlebell Swings
  5. Wallballs

 

Complete 6 Rounds at Each station. Once 6 Rounds are complete Rest 1 Minute and then Rotate.

 

Score= Total Reps

 

Level 2- (1.5,1)

Level 1- (1,0.75)

 

Extra Work
12:00 Ascending Ladder
3 Strict Handstand Push Ups
100’ Farmer’s Carry (2/1.5)
HSPU go up by 3s Farmer’s carry stays the same

ADV- Deficit (4”/2”)
Scaled – Kipping or use and abmat for strict

 

Olympic Lifting Class **4:00PM Only**

“Teddy Brew” – Saturday 2-2

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Warm-up

With a partner

0-4 Minutes

Row for Max Calories

*While one partner is rowing, the other hangs from pull up bar in hollow position. Switch as needed.

4-7 Minutes

Max Air Squats

*While one partner squats, the other holds a plank. Switch as needed.

7-9 Minutes

Max Burpees

*One person works at a time. All out effort!

 

Partner WOD (27 Minutes)

3 Rounds

0-4 Minutes

Row for Max Calories

4-7 Minutes

For Max Rounds

3 Power Cleans (135,95)

3 Front Squats

3 Shoulder to Overhead

7-9  Minutes

Max Sit-ups

 

Level 2- 115,75

Level 1- 75,45

ADV- 165,115 & T2B

 

Should have 3 separate total scores at the end of the workout. The clock will reset after the sit-ups/toes to bar. There is no rest other than when your partner is working.

 

Extra Work
15 Burprees over barbell
5 Clean and jerk (225/155)

12 Burpees over bar
4 Clean and Jerks
9 Burpees over Bar
3 Clean and Jerks

 

L2- 185/135
L1- 135/95

 

*WOD Credit crossfit.com