STRENGTH: 6×2 back squat @ 80% 1rm
Gymnasty Wod:
ME STRICT HSPU INTO ME KIPPING HSPU without falling off wall (IF YOU CANT DO STRICT, DO ME KIPPING FROM THE START)
ME unbroken T2B
X 3ROUNDS
WOD:
21-15-9 REPS
DEADLIFT 225/155#
OHS 135/95#
ON RAMP:
DROM (dynamic range of motion) Squat pull up Push-up
For Time: 200m Run 15-12-9 squat/push-up/pull up 200m Run
STRENGTH: 10 MIN TO ESTABLISH 1RM WEIGHTED PULL UP
WOD BEFORE THE WOD:
750M ROW
REST 2MIN
400M RUN
WOD:
TABATA STYLE:
KB SWINGS
AB MAT SITUPS
GOBLET SQUATS
HR PUSH UPS
ON RAMP:
Dead lift, start with PVC series Walking lunges
Kipping pull-up
For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m
TEAM SATURDAY!!!!!!!!
TEAMS OF 4
STRENGTH:
10 MIN TO ESTABLISH TEAM TOTAL STRICT PRESS
For 25 minutes:
In teams of 4, two partners will run 100 m sandbag relay for 6 rounds (300 M each), while the other two partners complete an AMRAP of:
5 Power cleans (135/95)
10 Wall Balls
Two partners will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints.
Post total rounds of 5 power cleans, 10 wall balls.
STRENGTH: 15 MIN TO ESTABLISH 1RM DEADLIFT
GYMNASTY WOD:
3 ROUNDS
ME HANDSTAND HOLD & 30SEC FRONT ROLL TO PISTOL (SCALE ASSISTED PISTOL)
WOD:
15 chin ups (palms facing you) kipping allowed
1 bear complex 155/105#
12 chin ups
2 bear complexes
9 chin ups
3 bear complexes
6 chin ups
4 bear complexes
The Bear Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead
CORE: ME PLATE SIT UPS IN 2 MIN
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: 15 MIN TO ESTABLISH MAX CLEAN AND JERK
WOD:
gymnasty work: max time L-sit hold, max time top of pull up hold x 3 rounds
wod: FOR TIME
750m row
30 T2B
20 OHS 95/65#
20 FRONT RACK LUNGE 95/65#
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
15 MIN TO ESTABLISH 1RM BENCH PRESS
WOD:
“DIANE”
21-15-9 REPS
DEADLIFT 225/155
HSPU
REST 5 MIN
WOD 2:
400M FARMERS CARRY 53/35# EACH HAND
(FOR EVERY DROP 10 BURPEES ARE OWED IMMEDIATELY UPON FINISHING THE 400M)
ON RAMP:
Dead Lift
Rower (SDHP) Thruster
Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
STRENGTH: 15 MIN TO ESTABLISH 1RM SNATCH
WOD:
90 sec dbl unders
90 sec pistols
90 sec one arm kb overhead lunges 53/35# (alternate hands as you wish)
Max reps for each movement
2 min rest
THEN:
3 rounds for time:
50 air squats
20 pull ups
12 hang power cleans 115/85#
CORE: 50 HOLLOW ROCKS
ON RAMP:
Squat
Dead Lift Shoulder Press and Push Press w/PVC
For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC
PR WEEK!
15 MIN TO ESTABLISH 1RM BACK SQUAT
WOD:
200M SPRINT
12 WALL BALLS
12 CLAPPING PUSH UPS
REST 1 MIN BETWEEN ROUNDS
X 4 ROUNDS
CORE: 30 WINDMILLS
ON RAMP:
DROM (dynamic range of motion) Squat Ring Row Push-up
For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run
STRENGTH: 10 MIN TO ESTABLISH MAX PUSH JERK FROM RACK
WOD:
BUY IN: 10 MUSCLE UPS (SUB 10 CTB PULL UPS, 10 DIAMOND PUSH UPS)
2 ROUNDS:
15 DEADLIFTS 185/135#
10 SQUAT CLEANS
5 SHOULDER TO OVERHEAD
CASH OUT: 10 MUSCLE UPS
CORE: 100 AB MAT SIT UPS FOR TIME
ON RAMP:
Dead lift, start with PVC series Walking lunges
Kipping pull-up
For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m
WOD
Teams of 2:
STRENGTH: 10 MIN TO GET COMBINED MAX FRONT SQUAT
Station 1- 5 mins
Person A performs Turkish Get Ups while person B holds a Handstand. Person A can only perform TGUs as long as person B is up in a Handstand.
1 minute transition , then
Station 2 – 5 mins
Person A performs Goblet Squats while Person B holds a weighted bar at the top of the deadlift. The weight will depend on the team. Weight should be challenging!! Person A can only perform goblet squats while Person B holds the bar at the finished position of the deadlift.
1 minute transition, then
Station 3- 5 mins
Person A holds a plank position from elbows while Person B does dbl unders. Person B may only dbl unders while person A is maintaining a plank position.
You may change roles between partners as often as would like.
ON RAMP:
Shoulder Press press out of rack
Wall Ball Med Ball Cleans
5 rounds for time: 7 wall ball 7 pushup 7 ring rows
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com