STRENGTH: SNATCH EMOM 10 MIN @ 75%
WOD:
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CORE: 2 X MAX TIME OVERHEAD HOLD 135/95#
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 3X5 PUSH PRESS
10 MIN HSPU PRACTICE
WOD:
10,9,8,7…..1 REPS
SDLHP 95/65#
ALTERNATE WITH
1,2,3,4……10 REPS
T2B
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)
OLYMPIC LIFTING: CLEAN AND JERK EMOM @ 75% 10 MIN
WOD:
MAX PULL UPS 2MIN
10 SEC REST
MAX BOX JUMPS 2 MIN
10 SEC REST
MAX AIR SQUATS 2 MIN
10 SEC REST
MAX PLATE SIT UPS 45/25# 2 MIN
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
STRENGTH: 5X4 BACK SQUAT @ 85%
WOD:
5 ROUNDS
10 DEADLIFTS 245/135
6 BURPEE OVER BAR
10 KB/DB SNATCHES 53/35#
CORE: 100 AB MAT 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
Power Snatch
3 Reps @75% and reps are done on the minute for ten minutes.
5 Rounds
200m Run w/ Medball
30 Wall Ball (20/14)
ON RAMP:
8 Shoulder press out of the rack
Burgener WU Med Ball cleans Sit-ups
10,9,8,7,6,5,4,3,2,1 Med Ball cleans/sit up
STRENGTH: BUILD TO A COMBINED TEAM MAX SPLIT JERK FROM THE RACK 15 MIN TIME LIMIT
WOD:
“Tough Times”
180 kb swings 53/35#
20 lengths of the gym overhead plate lunge 45/25#
240 pushups
teams of 3 work broken up how ever you want
ON RAMP:
Kipping,
Push ups
Turkish Get Up Back Squat
3 rounds for time: 400M Run 15 Push ups
STRENGTH: DEADLIFT 5X3 @85%
WOD:
500M ROW BUY IN
15 BURPEE OVER BOX
15 CLEAN AND JERK 115/75#
10 BURPEE OVER BOX
10 C&J
5 BURPEE OVER BOX
5 C&J
CORE: 50 ALT. T2B
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
OLYMPIC LIFTING:PAUSE AT THE 3 POSITIONS OF THE CLEAN ( JUST BELOW KNEE, JUST ABOVE KNEE AND AT THE WAIST) THEN DO 1 REP TOUCH AND GO SQUAT CLEAN/ BUILD TO HEAVY SET
GYMNASTY:
ME L-SIT
ME KIPPING HSPU
X 3 ROUNDS
WOD:
30 kb taters 53/35#
30 ab mat sit ups
30 kb halos
30 broad jumps
x 2 rounds
ON RAMP:
Dead Lift
Kipping Jumping Pull-ups Walking lunges
3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups
STRENGTH: 5X3 BENCH PRESS @85%
WOD:
“FRAN”
21-15-9 REPS
THRUSTER 95/65#
PULL UPS
ENDURANCE:
ALTERNATE ROWING WITH A PARTNER ROWING 500M AT A TIME UNTIL YOU HAVE EACH ROWED A 2K
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)
OLYMPIC LIFTING: PAUSE AT THE 3 POSITIONS OF THE SNATCH ( JUST BELOW KNEE, JUST ABOVE KNEE AND AT THE WAIST) THEN DO 1 REP TOUCH AND GO SQUAT SNATCH/ BUILD TO HEAVY SET
GYMNASTY:
12 SHOULDER TOUCHES
15 HOLLOW ROCKS
3 ROUNDS
WOD:
“DEADLIFT HELEN”
400M RUN
12 DEADLIFT 275/185#
21 PULL UPS
3 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
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com