Strength: OverHead Squat
50%x5, 60%x3, 70%x2, 75%x1, 80%xamap
|
Shoulder press with PVC |
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression |
3 rounds for time: |
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Strength: shoulder press
50%x5, 60%x3, 70%x2, 75%x1, 80%xamap
Skills:
3 sets:
20 sec cumulative l sit
10-14 butterfly c2b pull ups
Wod:
12 min AMRAP
4 power cleans 185/115
8 kb swings
12 t2b
ON RAMP
| review | skills | wod | |||||||||
|
Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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I’m happy to announce that StompinGround will be teaming up with Coach Charles Shipman to provide StompinGrounder’s with Olympic Lifting specific classes. These classes are starting this Saturday and will be provided almost every week. Make sure to check the schedule and sign up! These classes are going to be free to StompinGround members!
Strength: Deadlift
50%x5, 60%x3, 70%x2, 75%x1, 80%xamap
Skills:
3x30sec handstand hold against wall
| review | new skills | wod | |||||||||
|
Dead Lift |
Rower (SDHP) Thruster |
Total Time (add intervals): 3 times each (approx 3 min rest) |
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Strength:
Power Clean + Push Press – 5 x 1+3
Wod:
|
Squat |
Dead Lift |
For Time: 10,9,8,7,6,5,4,3,2,1 |
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Strength:
back squat
50%x5, 60%x3, 70%x2, 75%x1, 80%xamap
skill:
3 rounds not for time:
10 pull ups
30 dbl unders
Wod
12-9-6-3 reps
thruster 135/95
box jumps
Core: max plank for time
ON Ramp
skills:
squat
ring row
push up
Wod:
200m run
15-12-9
squat/push up/ring row
200m run
Strength: Bench Press
60%x3, 67.5%x3, 72.5%x3x8
Wod :
40 pistols
30 push press 115/85
40 pistols
Core: 50 Russian twists
ON RAMP
|
Shoulder press with PVC |
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression |
3 rounds for time: |
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Strength:
3 sets not for time:
L-sit 15 sec cumulative ( L-sit can be hanging from bar, on paraletes, or on rings)
10 c2b pull-ups ( butter fly kip if possible)
WOD:
Complete as many rounds and reps in 20 minutes of:
|
Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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Strength: Deadlift
60%x3, 67.5%x3, 72.5%x3x8
Skill Practice:
3x20sec handstand hold against the wall
Wod:
Annie
50-40-30-20-10
Double unders
Ab-mat sit ups
On Ramp
|
Dead Lift |
Rower (SDHP) Thruster |
Total Time (add intervals): 3 times each (approx 3 min rest) |
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Strength:
5 sets to build to a heavy set of 1 clean 2 front squats and 1 jerk
3 sets not for time:
30 dbl unders
8 ring dips
Wod:
EMOM for 10 min
3 front squat @ 135/95#
10 push ups
( add 1 rep per minute to the front until failure)
Core: 3×15 v-ups ech set as fast as possible
ON RAMP
|
Squat |
Dead Lift |
For Time: 10,9,8,7,6,5,4,3,2,1 |
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7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com