WOD:
15min Amrap
10 deadlifts 315/205#
5 muscle ups
10 T2b
5 shoulder to overhead 185/115#
100m sled drag (heavy)
rest 10 min
30min amrap @ 70%
3 TGU (moderate)
100m bear crawl
10 POwer Snatches 95/65#
50 dbl unders
10 walking lunges ( dbl kb front rack 53/35#)
500m row
Box Squats
4×3 @ 20lbs heavier than last week
Stiff Legged Deadlift
3×8 @ 20lbs heavier than last week
WOD:
15min Amrap
10 squat cleans 185/115#
5 strict pull ups (scale small kip or assisted strict)
10 T2b
5 shoulder to overhead 185/115#
200m run
Barbell Wod
then
3 rounds
5 squat cleans 225/145#
12 bar facing burpees
rest as needed
3x30sec sprints all out on the rower
rest 3.5 minutes between rounds
Clean & Jerk
5×1. Start at 85% of your 1RM C&J. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg. You must make 4/5 lifts to increase weight next week.
WOD:
10 burpee box jumps 24/20
10 kb snatches (alternating arms) 53/35#
8 burpee box jumps
8 kb snatches
6 burpee box jumps
6 kb snatches
4 burpee box jumps
4 kb snatches
2 burpee box jumps
2 kb snatches
Strength Event:
1 min max reps power clean @ 60% of max clean
WOD:
21 burpees
15 hang squat cleans 95/65#
15 burpees
9 hang squat cleans 135/95#
9 burpees
6 hang squat cleans 165/105#
Pain Train:
in teams of 3 or 4
5 rounds 3 Ground To OverHead 135#/95#, 15 knee to elbow
Run 800m
5 rounds 3 power snatch 135#/95#, 15 wall ball
Run 800m
5 rounds 3 GTOH 135#/95#, 15 knee to elbow
Run 800m
5 rounds 3 power snatch 135#/95#, 15 wall ball
Run 800m
Barbell WOD:
*except deadlift (dont do the deads we will do them on saturday)
WOD:
50 strict hspu for time
rest 3 min
50 Body weight Lunges for time (body weight on the barbell)
rest 3 min
50 T2b for time
POwer Clean + Hang Squat Clean
4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 110kg. Target 2.5kg increase each week if work sets are below 110kg.
WOD:
“Fight Gone Bad Style”
Kb swings 53/35#
Deadlift
Ab Mat Sit ups
push ups
Goblet Squats 53/35#
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, total of 3 rounds
WOD 1:
500m row
10 power cleans 135/95
400m row
8 power cleans
300m row
6 power cleans
200m row
4 power cleans
100m row
2 power cleans
rest as needed
WOD 2:
EMOM 8
Even: Deadlift 7 reps 65%
ODD: Box Jumps 14 reps 24/20
Barbell Wod
Front Squat + Thruster
4×1+1. Each set is 1 Front Squat + 1 Thruster. Start at 65% of your 1RM Front Squat. Level load across all sets. Linear progression each week. Target 10kg increase each week if work sets are above 120kg. Target 5kg increase each week if work sets are below 120kg.
Back Squat
4×3. Start at 70% of your 1RM Back Squat. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 150kg. Target 2.5kg increase each week if work sets are below 150kg.
WOD:
12 Min Amrap
10 burpees
15 wall balls 20/14
20 box jumps
250m row
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com