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Accessory: Single Arm Bottoms Up Kettlebell Press - 3 x 5 Reps (each arm)
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WOD: Sled Sprints - 20 x 20 Yard Sprints - Rest 1-3 Mins between efforts
50/20 L1, 90/50 L2, 180/100 L3
CrossFit Hot Springs |
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Lift: Bench Press - 3 x 5 Reps @80% - E3M
--- Accessory: Single Arm Bottoms Up Kettlebell Press - 3 x 5 Reps (each arm) --- WOD: Sled Sprints - 20 x 20 Yard Sprints - Rest 1-3 Mins between efforts 50/20 L1, 90/50 L2, 180/100 L3
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Lift: Deadlift - 3 x 5 Reps @80% - E3M
--- Accessory: 1 - arm Dumbbell Row - 3 x 8 Reps (each side) --- WOD: 10 Min AMRAP (Ripped Games WOD #2) 6 Power Cleans 12 KB Front Rack Step Ups Guy/Guy L1 115 PC, 44 KB, 24" Box, L2 155/55/24, L3 185/70/24 Girl/Girl L1 5 PC, 35 KB, 20" Box, L2 105/44/20, L3 125/55/20 Partner WOD - Relay Style - 1 Partner does entire Round then tags next and switch If doing as an Individual WOD - After each complete round - rest 30 sec min --- Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg) WOD: 90 Min AMRAP / 60 Min AMRAP @Very Moderate Pace - Breath, Blood Flow, Long Duration Cardio - try not to spike HR
1500 Meter Row 200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3 25 DUs L1, 50 DUs L2, 100 DUs L3 Lift: Strict Press - 3 x 5 Reps @80% - E3M
--- Accessory: Side Lateral DB Raise - 3 x 12 Reps --- WOD: 4 Sets @ 85-90% / High Sustainable Effort Calorie Assault Bike - 10/8 L1, 12/10 L2, 15/12 L3 5 Burpee over Box - 20/14 L1, 24/20 L2 & L3 12 Hang DB Snatch Left - 35/25 L1, 50/35 L2 & L3 12 Hang DB Snatch Right - 35/25 L1, 50/35 L2 & L3 5 S2O - 95/65 L1, 135/95 L2, 185/125 L3 *Rest 4 Mins between Efforts ** Each set should be 5 Mins or Less, not much more - if so cut down on Load or Reps Lift: Back Squat - 3 x 5 Reps @80% - E3M --- Accessory: Single Leg RDL - 3 x 8 Reps (each leg) --- WOD: 14 Min Ping Pong EMOM Odd - 20 Russian Power Swings - 35/26 L1, 53/35 L2, 70/53 L3 Even - 5 Front Squats (No Rack) - 95/65 L1, 135/95 L2, 185/125 L3 *Efficiency NOT Conditioning - Don't get sloppy --- Extra Credit: 50 Ab Wheel Roll Outs Lift: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
--- WOD: 20 Min AMRAP 5 Snatch - 65/45 L1, 75/55 L2, 95/65 L3- Squat is Rx, Scale to Power if needed 9 Ring Rows L1, 6 C2B Pull Ups L2, 3 Ring Muscle Ups L3 WOD: 3 Rounds
50 Calorie Assault Bike 800 Meter Run 2000 Meter Row *Rest 5 mins between efforts Lift: Strict Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
--- WOD: 4 Rounds 400 Meter Run 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3 10 Hanging Knee Raises L1, 10 T2B L2 & L3 21 OH Walking Lunge Steps - 25/10 L1, 35/25 L2, 45/35 L3 Lift: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
--- WOD: 5 Rounds / Rest 1 Min between Rounds 12/10 Calorie Assault Bike 12 Double Dumbbell Front Squats - 35/25 L1, 50/35 L2, 70/50 L3 12 Burpee over DBs 12/10 Calorie Assault Bike Saturday Class Time at 8 AM
2 Person Partner Workout: 30 Min AMRAP --- Station #1 350 Meter Row Station #2 AMRAP 5 Pull Ups L1, 5 C2B's L2 & L3 10 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3 15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 Station #1 sets the pace. 1 Partner on each station and once 350 Meters is reached on Rower - Switch. Continue for 30 Mins |
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