Strength: 3×6 shoulder press @ 65%
Team Saturday
Wod:
Teams of 2
100 wall balls
100 pull ups
200 air squats
100 kb/db snatches
One person working at a time
On Ramp:
Skill:
Wall ball, push up, pull up
Wod:
5 rounds
7 wall balls
7 push ups
7 pull ups
Strength: deadlift 3×6 @ 65%
WOD:
21-15-9 reps
Deadlift 225/155#
Box jump overs 24/20
Core: 3xme plank 30 sec rest between sets
On ramp:
| Shoulder press with PVC | Shoulder mobility circuit
Shoulder Press out of rack Knee to elbow progression |
3 rounds for time:
300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round |
Strength: 5×3 touch and go snatch
Wod:
50 Dbl unders/100 singles
20 hspu
30 t2b
20 shoulder to overhead 135/95#
30 overhead plate lunges 45/25#
50 dbl unders/100 singles
On Ramp:
|
Dead Lift |
Kipping |
3 rounds for time: Run 200m |
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Strength: Bench Press 3×6 @ 65%
Wod:
“Jackie”
1000m row
50 thrusters 45#/ both men and women
30 pull ups
Core: 30 windmills
On Ramp:
|
Dead Lift |
Rower (SDHP) Thruster |
Total Time (add intervals): 3 times each (approx 3 min rest) |
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Strength: 5×3 touch and go squat cleans
10 Rounds (New round starts every 3 Min)
200 m run
15 KB Swings
20 Situps
(Pick a Weight for the KB that you can do all 15 on the first round…) If you don’t finish a round in the 3 min cap, it turns into a 30 min AMRAP)
On Ramp:
|
Squat |
Dead Lift |
For Time: 10,9,8,7,6,5,4,3,2,1 |
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Strength:
back squat
3×6 @ 65%
wod:
Death by “cluster” squat clean into thruster 135/95#
1 the first min, 2 the second min, 3 the third minute and so on until reps cannot be completed in that minute
Core 3×15 t2b
on Ramp:
|
DROM (dynamic range of motion) Squat |
For Time: |
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Strength: make up from the week, squat, deadlift, bench press, shoulder press 3×8 @60%
Wod:
30 oh plate lunges 45/25#
30 pull ups
30 ab mat sit ups
30 single arm kb push press(15 each arm) 53/35#
800m run
Core: 10 margaritas and 4 bowls chips and salsa over 21yrs old of course
On Ramp:
Kipping, knee to elbow , thruster and lunge.
Wod:
400m run
15 push ups
15 lunges ech leg
15 ring rows/ PULL UPS
15 kte
400m run
Strength: 3×8 @ 60% shoulder press
In Teams of 4 AMRAP in 20 minutes250m Row/300m RunSlam Ball (Reps)Squats (Reps)Sandbag Get Ups (Reps)Each team member will start in 1 of 4 stations. Team member A will return from the run/row and take over on the slam ball. The team member on the slam ball will move to Squats and squats will move to the Sandbag Getups. Sandbag Get ups will take off on the Run/Row and the rotation will continue for the duration of the 20 minutes. Your score is the total number of reps from all 3 movements.
On Ramp,
Shoulder press
Wall ball
Push up
Wod:
5 rounds:
7 wall ball
7 push up
7 pull ups
STRENGTH: DEADLIFT 3X8 @ 60%
WOD:
Amrap in 8 min:
2,4,6, reps of each equals one round:
deadlift 225/155#
hspu
Core: 30 windmills
On ramp:
Shoulder press with PVC
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression
3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round
OLYMPIC LIFTING:
WOD:
5 SETS OF EACH ALTERNATE BETWEEN THE 2, 30 SEC AMRAP
BOX JUMP OVERS 24/20
PUSH PRESS 135/95#
CORE: 45 V-UPS FOR TIME
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com