250 Meter Row / Ski / Bike
5 Curtis P’s
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WOD: 42 Min Ladder
2-4-6-8-10-12-etc…
Calorie Row / Ski / Bike
Curtis Ps (PC + Lunge Lt + Lunge Rt + S2O) - 45/35
CrossFit Hot Springs |
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Warm Up: Mobility/Agility Drills then 3 Rounds 250 Meter Row / Ski / Bike 5 Curtis P’s --- WOD: 42 Min Ladder 2-4-6-8-10-12-etc… Calorie Row / Ski / Bike Curtis Ps (PC + Lunge Lt + Lunge Rt + S2O) - 45/35
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Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 8 Hang Power Snatch 8 OH Squats 8 Alt Box Step Ups --- WOD: Rotating EMOM x 4 Rounds (8 minutes) Min #1 - :30 Max Reps - Pwr Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Min #2 - :30 Max Reps - Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 --- Strength/Lift: Front Squat - E2Ms Max Reps @ 90% Max Reps @ 87% Max Reps @ 84% --- WOD: 8 Min AMRAP 9 Knee Raises L1, 9 T2B L2 & L3 9 OH Squats - 65/45 L1, 95/65 L2, 135/95 L3 Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 7 Pull Ups - 7 Push Ups - 14 DU's or Single Unders --- WOD: Part A - 7 Min AMRAP 7 Banded Pullups L1, 7 Strict Pull Ups L2 & L3 21 Double Unders (42 Singles) 7 Push Ups L1, 7 HSPUs L2, 7 Strict HSPUs L3 21 Double Unders *Rest 5 Mins then Part B Part B 21 Min AMRAP 25 Ft OH Walking Barbell Lunge* - No Barbell L1, 45/35 L2, 95/65 L3 3 Wall Walks L1, 5 Wall Walks L2, Handstand Walk 50 Ft L3 10 Ab Mat Sit Up L1, 15 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3 100 Meter Farmers Carry 35/26 L1, 53/35 L2, 70/53 L3 Rest 1 Minute then repeat for 21 Mins *Depending upon numbers, may need to do "in place" lunges. Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run or 250 Meter Row 3 DL + 3 PC + 3 FS + 3 S2OH --- Strength/Lift 3 TnG Squat Cleans - E90s x 5 Sets - build up --- WOD: 20 Min AMRAP 15 Calorie Row / Ski 12 Double DB/KB Power Cleans 35/25 L1, 50/35 L2 & L3 9 Double DB / KB S2O - same 6 Pull Ups L1, 12 Pull ups L2, 6 Muscle Ups L3 Saturday Class time at 8 AM
2 Person Partner Workout - 36 Min Every 2 Mins - Switch Stations --- Station #1 Max Meter Row / Ski Station #2 Max Reps BB Loads - 65/45 L1, 95/65 L2, 135/95 L3 3 Deadlifts 6 Hang Power Cleans 9 Front Squats 12 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 8 Back Squats - 8 Shoulder Press --- Strength/Lift #1:Back Squat 4 x 3 Reps @ 80-85% - E2Ms --- Strength/Lift #2: Shoulder Press 3 x Max Reps @ 75% - E2Ms --- WOD: 4 Min on / 1 Min rest x 4 Rounds 20 Wall Balls 14/10 L1, 20/14 L2 & L3 20 GHD Sit Ups or Ab Mat Sit Ups 20 Alternating DB Power Snatch - 25/15 L1, 35/25 L2, 50/35 L3 20 Calorie Bike 20 DB Box Step Overs - 20/14 L1, 24/20 L2 & L3 (Same loads above) *Continue on from where you left off going 4 mins on 1 min off Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row - 5 Front Squats - 10 Jumping Jacks --- Strength/Lift: 10 TnG Hang Power Cleans Rest 2 Mins 5 TnG Hang Power Cleans + 5 TnG S2OH Rest 2 Mins 10 TnG Hang Power Clean and Jerks *Go as heavy as possible doing Unbroken TnG --- WOD: 3 Mins AMRAP / 2 Min Rest X 5 Rounds - Pick Up where you left off 10 DB/KB Thrusters - 25/15 L1, 35/25 L2, 50/35 L3 5 Lateral Burpee over DB/KB 30 Single Unders L1, 15 Double Unders L2, 30 DU's L3 Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 8 Push Ups - 8 Pull Ups --- Giant Set: 4 Sets 10 Pull Ups 10 Dips 10 Push Ups 10 Inverted Row *Rest 1 Min - Repeat 4 Xs --- WOD: 12 Min Ladder 2-4-6-8-10-12-etc….. Bench Press - 95/65 L1, 155/95 L2, 205/135 L3 Banded Pull Ups L1, x 1 L2, Pull Ups x 2 L3 :15 Bike Sprint (always just once) Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 5 Front Squats 5 Burpee onto 45lb plate --- Strength/Lift: Front Squat - E2Ms Max Reps @ 87% Max Reps @ 84% Max Reps @ 81% --- WOD: On a 30 Min Clock Max Meter Row Every 350/300 Meters Get off and do 3 Heavy Snatch (anyhow) Score = total meters + total weight lifted Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row 3 DL + 3 PC + 3 FS + 3 S2OH --- Strength/Lift: Barbell Complex DL + CL + HCL + S2OH 10 Mins to find a 1 Rep Max *Clean and Hang Clean can be anyway/anyhow --- WOD: For time 21-15-9 Calorie Bike Deadlifts - 95/65 L1, 135/95 L2, 225/155 L3 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3 --- Extra Credit / Optional Barbell Row - 3 x 10 Reps |
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