wod

CrossFit and Intensity Programming including Lone Tree – Week of 1.15.17

Monday

CROSSFIT
Monday
1.Strict Press 3×8 @65% of 1RM
2. 27-21-15-9
Calorie Row
Thrusters P:(95/65) A:(75/55) H:(45/35)

INTENSITY
Warm-up (14)
3 Rounds
30 Jump Ropes (Double or SIngles)
20 Calorie Bike or Row
10 Squat-Stand-Squats
20 Mountain Climber Stretch (Hold each side 3 seconds)
30 Plank Shoulder Taps
Core (6)
Program #1 (20)
3 Rounds
1:00 at Each Station for Max Reps
Wallballs
Kettlebell Swings
Box Jumps
Push Press
Row (Calories)
1:00 Rest after each Round
Program #2
30-20-10
SA Snatches
Goblet Squats
KB Lunges

Tuesday

CROSSFIT

1. GYMNATICS CONDITIONING
2 Rounds of:
2 Mins Max Toes to Bar
– 1 Min Rest-
2 Mins Max Burpees Over Bar- facing bar
1. 12 Minute AMRAP
10 Hang Power Cleans P:(135/95) A:(115/75) H:(75/55)
10 Pull-ups
15/12 Cal Bike

INTENSITY
Warm-up (12)
3:00 Bike
3:00 Row
3 Rounds-
10m Twisting Lunges
10 Wall Squats
10 PVC Pass Throughs
Core (6)
Program #1 (20)
5 Min AMRAP
10 Thrusters
5 Burpees
Rest 1 Min
5 Min AMRAP
10 Front Squats
5 Burpees
Rest 1 Min
5 Min AMRAP
10 Push Press
5 Burpees
Program #2
8 Minute “Down Ladder”
10-9-8-7-6-5-4-3-2-1
Ball Slams
Slam Ball Sit-ups

Wednesday

CROSSFIT
1. EMOM x 5: 1 Snatch at 78%
EMOM x 5: 1 Snatch at 85-88%
2. 3 Rounds For Time (16 Min Cap)
75 Double Unders
25 Wallballs
20 Box Jumps
15 Deadlifts P:(225/155) A:(185/135) H:(135/95)

INTENSITY
Warm-up
5 Rounds
10m Spiderman Lunges
10 Supermans
10 Sotts Press
10 Overhead Squats
Core (8)
Program #1
10 Min EMOM
10 Russian KB Swings
10 Goblet Squats
Program #2
2 Rounds AQAP-
500m Row
40 Pushups
30 Weighted Box Step-ups
20 Knees to Elbows
10 Man Makers
Finisher- Coach’s Choice

 

Thursday

CROSSFIT

1. 8 Sets x Every 90 seconds: Clean+Front Squat+Jerk *Start at 60% and build
2. 3 Rounds For Time:
500m Row (14 Min Cap)
20 Alt. DB Snatches P:(50/35) A:(40/25) H:(30/15)
10 Front Squats P:(135/95) A:(115/75) H:(75/55)

INTENSITY
Warm-up
3 Rounds
25 Calorie Bike or Row
10 Tempo Squats
10 Scorpion Twists
10 Wallball Get-ups
10/Side Leg Swings
Core (6)
Program #1
For Time
75 Doubles (2x Singles)
50 Wallballs
75 Doubles
50 KB Clean and Press
*Every 2 minutes= 6 Burpees
Program #2
3 Rounds
20m Lid Walk
20 Calorie Bike
50 Mountain Climbers
Finisher- Coach’s Choice

 

Friday

CROSSFIT
A. Back Squats 3×5 @72% of 1RM
B. 5x 2:00 /1:00 off
AMRAP
2 Ring Muscle Ups or 4 Burpee Pull-ups
8 Handstand Pushups
10 Kettlebell Swings P:(75/55) A:(55/35) H:(35/25)

INTENSITY
Warm-up
On a 12 Minute Clock…
15 Calorie Bike or Row
10m Straddle Lunges
10m Inch Worm
10 L/W Wallballs
10 Box Step-ups
Core (5)
Program #1
12 Minute AMRAP
10 Deadlifts
20 Wallballs
30 Double or Single Unders
Program #2
30-20-10
Calorie Bike
Burpee Box Jump Overs
SA Snatches

 

Saturday

CROSSFIT

Coach’s Choice Partner Workout

INTENSTIY
Warm-up
Coach’s Choice
Core (6)
Program #1
3 Rounds
400m Run
12 Deadlifts
12 Box Jumps
12 Wallballs
Program #2
1,000m Row
50 Ball Slams
30 Pull-ups

 

Sunday

CROSSFIT

Hero WOD

INTENSITY
Warm-up
3 Rounds
10m Burpee Broad Jumps
10m Twisting Lunges
10m Bear Crawl
10 Squats
10 Pushups
Core (6)
Program #1
AQAP
50 Calorie Bike
3 Rounds-
16 Burpee Pull-ups
26 Plate Ground to Overhead
36 Air Squats
Cash Out- 800m Run
Program #2
Up Ladder (with remaining time in class)
2 Toes to Bar
2 Burps
2 KB Swing to Sprawls
4,4,4…6,6,6,…8,8,8,…

Stephanie Strouse

About Stephanie Strouse

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