Workout of the Day
Saturday 23.1.28 WOD
A. Back Squat
5-4-3-2-1 @ moderate to heavy based on feel
rest 2-3 mins
B. Bench Press
5 x 5 @ moderate to heavy based on feel
rest 1-2 mins
24-18-12
DB Snatch 50/35
Cal Row
Purpose and Desired stimulus:
– squat strength
– upper press strength
– fast short intense conditioning
– open movements
Friday 23.1.27 WOD
CrossFit
DB Open WOD 16.1
AMRAP in 20 minutes
25 foot 2 DB Overhead Walking Lunges (50/35 lb)
8 Bar Facing Burpees
25 foot 2 DB Overhead Walking Lunges (50/35 lb)
8 Chest-to-Bar Pull-Ups
Purpose and Desired stimulus:
– open WOD tester
MFit
Warm up:
1 min bike
Bottom squat rot x5e
Banded SA OHP x10e
Burpee to target x5e
4 Rounds in a continuous circuit:
A1. DB Contralateral Lateral step up x8-10e
A2. Banded lateral walk x12-15e
A3. Top to top seated OHP x6-8e
Conditioning: 4 REFT
12/10 cal bike
16 Wall balls
8 Burpee box jump over
rest 1:30
Mobility:
10 90/90e
Lizard pose 1 min e
Thursday 23.1.26 WOD
EMOM 8
– Dragon Flag Negtives (manageable set with slow tempo in :45)
– Weighted Dead Bugs (slow and controlled for :45)
With a partner for time:
50 Sit ups
50 Cal Row
50 Inverted Row
50 Cal Bike
50 Suitcase Deadlifts 70/53
50 Cal Ski
*15min CAP
Purpose and Desired stimulus:
– partner fun WOD
– core work
– horizontal upper pull
– hinge work
Wednesday 23.1.25 WOD
EMOM 12
– 50ft HSW or Bear Crawl
– 50Ft Farmers Carry 70/53
– 8 TTB
– Rest
4 Rounds
:30 AMRAP HSPU; rest :30
:30 AMRAP Box Jumps; rest :30
:30 AMRAP DB Hang Clean and Jerks; rest :30
rest 1 min
Purpose and Desired stimulus:
– gymnastics work
– Core stability
– Open movement 1:1 intensity intervals
– volume/capacoty build with open moves
Tuesday 23.1.24 WOD
A. Squat Snatch
Every 2 mins x 5-4-3-2-1
– ride bike at easy pace between sets
– touch and go not required
– build in weight through sets
5 REFT
60 Double Unders
12 Wall Ball Shots 20/14
“8 Burpees to 6″” target “
rest 1:00
Purpose and Desired stimulus:
– Snatch Work
– open movement intervals
– 2:1 Work to rest intervals (approx.)
Monday 23.1.23 WOD
CrossFit
EMOM 10
– 1:00 Moderate Cal Bike (labored conversation pace)
– 3-6 Bar Muscle Ups**
30 Mins for quality; conversation pace; engine building
150m Row
100Ft 2 DB OH Carry 50/35
300m Row
100Ft BW only Walking Lunges
600m Row
5 Strict Pull Ups
10 Hand Release Push Ups
Purpose and Desired stimulus:
– specific pacing protocols
– EN2 Mixed modal work
– progression for Friday
– Push Pull upper strength/endurance
– gynastics skill work
– progressive scaling for gymnastics
MFit
Warm up: 2 Rounds
1 min row
8 Plate Jefferson curl
8 Step ups e
8 KB swings
3 Rounds:
A1. BB Rack pull x6-8
rest 0:30
A2. DB Curtsy Lunge x8-10e
rest 1 min
Conditioning: EMOM 16
10/8 cal row
10 Box jumps
8 DB burpee deadlifts
rest
Sunday 23.1.22 WOD
30 MIN AMRAP
500m ROW
24 Air Squats
21 Sit Ups
18 Inverted Row
Purpose and Desired stimulus:
– long duration conditioning
– endurance
– body weight movements
Saturday 24.1.21 WOD
A. Back Squat
5×5 @ moderate to heavy based on feel
rest 2-3 mins
B. Weighted Pull Up or Bar/Ring Negatives
5x 3-5 @ moderate to heavy based on feel
rest 1-2 mins
7 MIN AMRAP
7 DB Burpees 50/35
7 DB Step Overs 50/35
7 Renegade Row 50/35
Purpose and Desired stimulus:
– squat strength
– upper pulling strength
– fast short intense conditioning
Friday 23.1.20 WOD
Open WOD 17.4
13 min AMRAP
55 Deadlifts 225/155
55 Wall Ball Shots 20/14 10’/9′
55 Cal Row
55 HSPU
Purpose and Desired stimulus:
– open tester
Thursday 23.1.19 WOD
24 Min AMRAP w/ a partner
400m Shuttle Run (6x D/B length of gym; 3 each partner)
30 Deck Squats
800m Row
30 Candle Sticks
1000m Bike
16 Box Jumps 24/20 (step down; no bounding)
Purpose and Desired stimulus:
– partner work
– gymnastics tumbling
– body control/coordination
– long duration work/rest with partner