wod

CrossFit and Intensity Programming including Lone Tree – Week of 1.22.17

Monday

CrossFit

1. 7 min AMRAP OF

10 OH Squats P:(135/95) A:(115/75) H:(75/55)

10 Burpees Over Bar

– 3 min rest then –

7 min AMRAP OF

10 Front Squats P:(165/105) A:(135/95) H:(95/65)

10 C2B Pull Ups

– 3 min rest then –

7 min AMRAP OF

10 Power Cleans P:(185/125) A:(135/95) H:(95/65)

20 Wall Ball

Intensity

Warm-up

2:00 Bike

2:00 Row

2:00 Jump Rope

Then, 3 Rounds

10 Squats

10 Pushups

10 TRX Rows

10 Sit-ups

Core (6)

Program #1

14 Minute AMRAP

300m Row

15 Box Jumps

12 Ball Slams

9 Toes to Bar 

Program #2

4 Rounds AQAP

20 Box Donkeys

20 Goblet Squats

20 Weighted Box Step-ups

20 Plate Ground to Overhead

 

Tuesday

CrossFit

1. Front Squats: 5 x 3. First set at 70%. Add each set after. (14 mins)

2. With a 12 min Clock:

2k Row

In remaining time AMRAP OF:

30 DU

10 Burpees

Intensity

Warm-up

3 Rounds

10m Inch Worm

10m Spiderman Lunges

10 Roll Back to Straddle

10 Wall Squats

10 TRX T’s and Y’s

Core (6)

Program #1

21-15-9

DB Snatches

Burpees over the DB

Program #2

27-21-15-9

Calorie Row

Front Squats

Program #3

21-15-9

Strict Press

Burpees over the Bar

 

Wednesday

CrossFit

1. Strict Press: 3 x 8 at 72%

Alternate with: Max Effort Strict C2B Pull Ups with 3 sec negative.

(12 mins)

2. 4 Rounds For Time: (12 min time cap)

12 Deadlift P:(255/175) A:(205/135) H:(135/95)

12 T2B

12 Push Ups

Intensity

Warm-up

4 Rounds

15 Calories (Bike or Row)

10 Supermans

10 Squat-Stand-Squats

10 PVC pass throughs

Core (6)

Program #1

4 Rounds AQAP

400m Run

20 KB Swings

15 Pull-ups

Program #2

3 Rounds AQAP

20 Medicine Ball Cleans

30 Double or 60 Single Unders

 

Thursday

CrossFit

1. EMOM x 7: 1 C&J at 85%

2. 15 min AMRAP OF:

15 KB Swings P:(70/55) A:(55/35) H:(35/25)

10 HSPU (Kipping allowed)

5 Muscle Ups / Burpee Pull Ups

Intensity

Warm-up

5 Rounds

15 Calorie Bike

15 Calorie Row

15 Squat Jumps

30 Mountain Climbers

15 Twisting Lunges

Core (6)

Program #1

12 Minute AMRAP

10 Deadlifts

12 Wall balls

14 Front Rack KB Lunges (2xKB)

Program #2

5 Rounds

200m Run

10 Burpees

10 Pushups

10 Pull-ups

Friday

CrossFit

1. Back Squats: 1 x 20 @ 50% (10 mins)

2. 6 min AMRAP OF:

12/10 Cal Row

14 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)

14 DB Over Head Lunges (1 x 50/35 – 7 each arm)

– REST 3 mins and repeat! –

Intensity

Warm-up

On a 12 Minute Clock,

10m Burpee Broad Jump

10 Tempo Squats 

10 Roll Back to Straddle

20 Abmat Sit-ups

10 PVC Pass Throughs

Core (6)

Program #1

10 Minute “Up” Ladder

5 Landmine Thrusters

5 SA Overhead Squats

5 Box Jumps

10,10,10…15,15,15…

Program #2

“Down Ladder”

30-25-20-15-10-5

Cal Bike

Landmine Deadlifts

Ball Slams

Burps

 

Saturday

CrossFit

Coach’s Choice Partner Workout

Intensity

Coach’s Choice

 

Sunday

CrossFit

Sunday

Hero WOD

Intensity

Warm-up

3 Rounds

10m Spiderman Lunges

10 PVC Sotts Press

10 PVC OHS
10 TRX Rows

10m Bear Crawl

Core (6)

Program #1

AQAP

1,000m Row

50 Box Jumps

30 Back Squats

Program #2

50-40-30-20-10

*With a Partner, P1 works, P2 Runs 100m

Burpees

Power Cleans

 

Stephanie Strouse

About Stephanie Strouse

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