200 Meter Run - 10 Empty Bar Bench Press
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Strength: Bench Press - 4x3@85% - E3M
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Accessory: Dips - 3 x 8 Reps
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WOD: “Black Jack”
Push Ups / Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1
CrossFit Hot Springs |
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar Bench Press --- Strength: Bench Press - 4x3@85% - E3M --- Accessory: Dips - 3 x 8 Reps --- WOD: “Black Jack” Push Ups / Sit Ups 1/20 2/19 3/18 4/17 5/16 etc….. 16/6 17/4 18/3 19/2 20/1
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Push Ups - 10 Push Ups - 15 Air Squats --- WOD: 40 Min AMRAP - down and up the ladder as many times as possible 1000 Meter Row/Ski + 50 Russian KB Swings + 5 Burpees 800 Meter Row/Ski + 40 Russian KB Swings + 10 Burpees 600 Meter Row/Ski + 30 Russian KB Swings + 15 Burpees 400 Meter Row/Ski + 20 Russian KB Swings + 20 Burpees 200 Meter Row/Ski + 10 Russian KB Swings + 25 Burpees 400 Meter Row/Ski + 20 Russian KB Swings + 20 Burpees 600 Meter Row/Ski + 30 Russian KB Swings + 15 Burpees 800 Meter Row/Ski + 40 Russian KB Swings + 10 Burpees 1000 Meter Row/Ski + 50 Russian KB Swings + 5 Burpees 800 Meter Row/Ski + 40 Russian KB Swings + 10 Burpees etc……. KB = 35/26 L1, 53/35 L2, 70/53 L3 Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar PP --- Strength: Push Press - 4x3@85% - E3M --- Accessory: Single Arm Strict Press - 3 x 6 Reps (each arm) *Use one DB. This makes you have to stabilize more. --- WOD: 16 Min AMRAP 25/20 Calorie Row / Ski / Bike 12 Push Ups L1, 6 HSPUs L2, 12 HSPUs L3 6 Power Cleans - 65/45 L1, 95/65 L2, 155/105 L3 6 Shoulder 2 OH - same Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Run/250 Row - 10 Empty Bar Hang Cleans --- Strength: Front Squat - 4x3@85% - E3M --- Accessory: Good Mornings - 3 x 8 Reps --- WOD: 4 Rounds of: In 3 Minutes 300 Meter Run L1, 400 Meter Run L2&L3 (Scale or for weather = 2 min Max Cal Row + 1 min Max Wall Ball) and Max Rep Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Rest 3 Mins between rounds Number of Wall Balls each round = Score Saturday Class Time at 8 AM
--- Two person partner WOD: 20 Rounds (10 Rounds Each) E2M 3 Clean and Jerks 95/65 L1, 135/95 L2, 185/135 L3 9 Wallballs 14/10 L1, 20/14 L2, 30/20 L3 Max Cal Ski/Row/Bike Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace 10 Goblet Squats w/ 2 second pause on bottom 10 Russian Swings 10 Kettlebell Good Mornings --- Strength: DL - 5 x 5 Reps @ 75% - E3M --- Accessory:Single Leg Box Jumps - 3 x 4 Reps (each side) --- WOD: 20 Min AMRAP 18/15 Cal Bike / Row / Ski Unbroken BB Complex - 65/45 L1, 95/65 L2, 135/95 L3 8 DL 8 HPC 8 FSQ 8 S2O Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Bench Press --- Strength: BP - 5 x 5 Reps @ 75% - E3M --- Accessory: Single Arm DB Bench Press - 3 x 8 Reps (each arm) --- WOD: 3 Min AMRAP w/ 1 Min Rest x 5 Sets (pick up where left off each Set) 12 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3 8 Power Cleans - same 12 Ab Mat Sit Ups Warm Up: Mobility/Agility Drills then 3 Rounds 5 Push Ups - 10 Push Ups - 15 Air Squats --- WOD: Part A 20 Min AMRAP @85% 500 Meter Row / Ski 15 Thrusters - 65/45 L1, 75/55 L2, 95/65 L3 9 Banded Pull Ups L1, Pull Ups L2, C2B's L3 Rest 10 Mins Part B 20 Min AMRAP @85% 20 Calorie Assault Bike 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9 Banded Pull Ups L1, Pull Ups L2, C2B's L3 Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run - 10 Empty Bar Push Press --- Strength/Lift: Push Press - 5 x 5 Reps @ 75% - E3M --- Accessory: Single Arm DB/KB Snatch - 3 x 6 Reps (each arm) --- WOD: Rotating EMOM x 6 Sets 1. Max Hang Power Clean - 65/45 L1, 75/55 L2, 95/65 L3 2. Max Push Press - same 3. Max Double Unders Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Hang Squat Cleans --- Strength: Front Squat – 5 x 5 Reps @ 75% – E3M --- Accessory: Single Leg Glute Bridge – 3 x 8 Reps --- WOD: 4 Rounds 15 FSQ – 65/45 L1, 95/65 L2, 135/95 L3 12 Hang Knee Raise L1, 12 T2B L2 & L3 9 Vertical KB Swings – 35/26 L1, 53/35 L2, 70/53 L3 |
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