Strength: 3×8 deadlift @ 60%
“Amazing 3″
65 thrusters for time….200m run penalty for any break 95/65#
Core: 5x max effort plank hold
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
STRENGTH: 15 MIN TO BUILD TO A HEAVY BARBELL CLEAN COMPLEX (HANG SQUAT CLEAN, TOUCH AND GO SQUAT CLEAN, SPLIT JERK)
WOD:
8 min AMRAP:
CLEAN AND JERK 155/105# ( 1ST ROUND START WITH 1, 2ND ROUND 2 REPS, 3RD ROUND 3 REPS AND SO ON)
5 BURPEES OVER THE BAR
CORE: 3 MIN AMRAP T2B
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 3X8 @ 60% BENCH PRESS
WOD:
Nicole
AMRAP in 20 minutes
Run 400m
Max Rep Pullups
CORE:
60 RUSSIAN TWISTS
AN OLD SCHOOL VIDEO OF ME BEFORE THE GYM DOING A MISERABLE WOD. PLUS I JUST LEARNED HOW TO PUT VIDEO ON HERE SO HERE YOU GO.
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: 5×3 hang squat snatch (work on speed not so much heavy weight)
PRE WOD:
2 ROUNDS:
30 DBL UNDERS
10 KB TATERS
WOD:
50 BOX JUMPS
30 PLATE SIT UPS
50 HR PUSH UPS
X 2 ROUNDS
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
THIS WEEK IS A DELOAD WEEK PREPARING FOR RIDICULOUS PR’S NEXT WEEK!
STRENGTH: SQUAT 3X8 AT 60%
WOD:
Buy In: 20 GHD SIT UPS
50 AIR SQUATS
12 HSPU
6 SHOULDER TO OVERHEAD 135/95#
X 4 ROUNDS
CORE: 50 PLATE SIT UPS
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 reach max split jerk
MINI WOD:
6 KB BOTTOMS UP LUNGES
6 T2B
X 3ROUNDS
NO REST THEN DO
WOD:
“BIG POPPA”
30 FRONT SQUAT FOR TIME 185/135
EVERY TIME YOU REST DO 5 KB SWINGS AND 5 PULL 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
WOD 1:
20 MIN TO GET TEAM TOTAL PUSH PRESS, ADD UP ALL TEAM MEMBERS 1RM PUSH PRESS FOR THE DAY
WOD 2:
Complete As Many Reps as Possible AMRAP per exercise
2 minute AMRAP per movement. There will be 30 seconds of “rest” in order to give enough time for the athletes to rotate to the next station. Each athlete will only visit each station once. The entire team is performing all the movements at the same time. Total work time is 8 minutes…with rest is 9 minutes and 30 seconds.
Station 1: Wallballs (20, 14) Station 2: Alternating Kettlebell (53/35) or dumbbell snatch(45/25) Station 3: Calorie Row Station 4: Burpee Pull ups
SCORE = Total REPS by all team members in all stations
STRENGTH: 1X1 DEADLIFT @ 90% TAKE 10 MIN TO BUILD UP
WOD:
12 min AMRAP:
3 WALL WALKS
12 DEADLIFTS 155/105#
30 DBL UNDERS/60 SINGLES
CORE: 50 HOLLOW ROCKS
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
STRENGTH: WORK UP TO HEAVY TRIPLE FRONT SQUAT FROM RACK 10 MIN
WOD:
21 deadlift 135/95#
21 box jumps 24/20
15 hspu
15 front squats 135/95
9 shoulder to overhead 135/95
9 front rack lunges 135/95
Core: 30 windmills
On Ramp:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 1X1 BENCH PRESS @ 90% TAKE 10 MIN TO REACH 90%
WOD:
Helen
3 Rounds For Time
Run 400m
21 KB Swings (52/35)
12 Pullups
CORE: 100 AB MAT SIT UPS FOR TIME
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)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com