Wods

Programming for Monday, September 11 to Saturday, September 16

07/09/2017

 

 

Monday, September 11:

Warmup:
5 minute AMRAP
20 Double Unders
10/8 Calorie Bike or Row
10 Alternating Samson Lunges
+
1 Minute Pigeon (Each Side)
+
10 Hang Squat Cleans
3-4 Sets of 4 Back Squats
*CrossFit builds to Part 1 weight. QuickFit builds to something challenging.

 

CrossFit
Part 1:
4 Sets of 4 Back Squats (~70%)
*Weight stays the same. Do a set every 2 minutes.

 

Part 2:
“Double Dip”
AMRAP 15
50 Double Unders
25/20 Calorie Bike or Row
15 Hang Squat Cleans (95/65)
*Scale DU to 100 Singles.

 

QuickFit:
“Double Dip”
AMRAP 15
50 Double Unders
25/20 Calorie Bike or Row
15 Hang Squat Cleans or Goblet Squats
*Scale DU to 100 Singles.

 

Tuesday, September 12

Warmup:
400m Run
+
10 Min AMRAP
5 Cat Camel
5 Thoracic Extension Each Side
10 Abducted Rocking Each Side
5 Inch Worms
+
400m Run
12 KB Swings
6 Pullups or Ring Rows

 

CrossFit

WOD:
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pullups

 

Finisher:

2 Sets

:30s Side Plank (Each)

:30s Front Plank

 

QuickFit:
"Helen"

 

Wednesday, September 13

Warmup:
5 minute AMRAP
10 Calorie Row
10 Air Squats
5 Sumo Inch Worms w/ Pushup
+
:30s Shoulder Distraction (Each Arm)
5 Shoulder Passes (Each)
+
3-4 Sets of ""Macho Man"" or Med Ball Warmup

 

CrossFit
WOD:
“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)
*Rest 5 minutes between each. "Macho Man"" is 3 Power Cleans, 3 Front Squats, 3 Push Jerks.

 

Finisher:
3 Sets of 8-10 Barbell Rollouts
*Rest 1 minute after each set.

 

QuickFit:
WOD:
“Village People”
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)
*Rest 5 minutes between each. "Macho Man"" is 3 Power Cleans, 3 Front Squats, 3 Push Jerks.
**Scale "Macho Man" to 5 Med Ball Deadlifts, Squats, and Presses.

 

Thursday, September 14

Warmup:
1 Minute Each
Spidermans
Air Squats
Push-up to Down Dog
Kossack Squats
Shoulder Passes
Burpees
Ring Rows
+
2-3 Sets
3 Hang Power Snatches
3 Power Snatches
3 OHS
3 Squat Snatches

 

CrossFit:
“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)
*Scale MU to Burpees and Pullups/Ring Rows.
**Scale Squat Snatches to Power Snatch and OHS/Front Squat.

 

QuickFit:
9-7-5
Burpees
Ring Rows
Power Snatch or KB Swing
OHS or Goblet Squat

 

Friday, September 15

Warmup:
800m Run
+
1 Round :20s On & :40s Off At Each Exercise

 

CrossFit
WOD:
4 Rounds
:30s On & :30s Off At Each
Sled Push & Pull (Empty)
Battle Ropes
In & Outs
Med Ball Twists
Single Leg Plyo Steps (12"")
Hand Release Pushups

 

Finisher:
2 Sets
10-15 Barbell Curls
10 Banded Pull Aparts

 

QuickFit:
4 Rounds
:30s On & :30s Off At Each
Sled Push & Pull (Empty)
Battle Ropes
Bike
In & Outs
Med Ball Twists
Hand Release Pushups

 

Saturday, September 16

Warmup:
400m Run
+
2-3 Sets of 5 reps of each exercise.

 

CrossFit:
“Hot Potato”
400 Meter Run
50 Wallballs (20/14)
400 Meter Run
35 Deadlifts (135/95)
400 Meter Run
20 Burpee Box Jump Overs (24/20)
400 Meter Run
35 Deadlifts (135/95)
400 Meter Run
50 Wallballs (20/14)

 

Boot Camp:
15 minute AMRAP
400m Run
10 Wall Balls
10 Med Ball Deadlifts
5 Burpee Box Jumps