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Monday
Squat (see strength cycle below) Newbie 5 Rounds For Time: 10 Wall Ball 20/14# 10 KBS (Russian) 43/35# 10 Box Jumps 24/20" Tuesday Bench (see strength cycle below) Pause 1st rep then touch 'n go "Bodyweight Fight Gone Bad" Pull Ups Push Ups Sit Ups Squats Burpees 1 Minute in each station 1 minute rest between rounds Wednesday Hero WOD "Gaza" 5 Rounds For Time: 35 American KB Swings 53/35# 30 Push Ups 25 Pull Ups 20 Box Jumps 30/24" 1 Mile Run *40 Minute Time Cap Thursday Deadlift (see strength cycle below) "Dirty Sweatpants" 10 Minute AMRAP: 1-Stone 2 Shoulder 150/110# 1-Tire Flip 650/400# *Increase 1 rep each round. For example round 2 would be 2 stone and 2 tire flips... Score is total reps completed. Friday For Time: 50 Wall Ball 20/14# Then 3 Rounds of: 30 Double Unders 15 Toes 2 Bar 10 Front Squats 135/95# *Front squats taken from the ground. No racks. Strength Program 3 Rep Wave Warm up progressively to a rep test of 90% *We will be using 100% of your 1RM as the training weight
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Monday 4 Rounds for Time: Tuesday Bench (see strength cycle below)
Friday
Monday
Squat (see strength cycle below) 10 Minute AMRAP: 5-Front Squats 185/95# 10-Burpees *Front Squats may be taken from the rack *Be prepared to work in heats Tuesday Only Bench Press programmed will be the WOD. "Lynne" 5 Rounds For Max Reps Bench Press Pull Ups *Men body weight bench press *Women 75% body weight bench press Wednesday 6 Rounds For Max Reps: 30 Seconds Ground to Overhead @ 70% of 15.1a 30 Seconds Rest 30 Seconds Double Unders 30 Seconds Rest *Work with a partner to count the reps. This WOD will be run in 2 flights. Thursday Hero WOD "Bowen" 3 Rounds For Time: 800 Meter Run 7-Deadlifts 275/155# 10-Burpee Pull Ups 14-1 Arm KB Thrusters 53/35# (7 each arm) 20-Box Jumps 24/20" *40 Minute Time Cap Friday CrossFit Open WOD 15.4 ??????????? Strength Program 3 Rep Wave 5 x 3 x 75% *We will be using 100% of your 1RM as the training weight Monday
Squat (see strength cycle below) 4 Rounds For Time: 50-Split Jump Lunges 25-Sit Ups Tuesday Bench Press (see strength cycle below) *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps. Touch and go reps for the rep test. 5 Rounds For Reps: 1:00 Burpees 1:00 Double Unders *Time is continuous. *Score is total reps. Wednesday Every 90 seconds complete: 5-Ground To Overhead (60% of 15.1a weight) *Reps should be unbroken (you MAY drop the bar, but you shouldn't) *After 5 rounds (25 reps) add 1 rep to each 90 second period until the designated reps can not be completed in 90 seconds. *Score is total reps completed. Thursday Hero WOD "Foo" 20 Minute AMRAP: 13-Bench Press 170/75# "Buy In" Then 7-Chest 2 Bar Pull Ups 77-Double Unders 2-Squat Clean Thrusters 170/85# 28-Sit Ups *The Bench Press is a buy in and does not count towards the score Friday CrossFit Open WOD 15.3 ??????????? Strength Program 5 Rep Wave 5 x 50% 3 x 60% 2 x 70% 1 x 75% 1 x 80% 85% Rep Test *We will be using 100% of your 1RM as the training weight |
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