wod

CrossFit and Intensity Programming including Lone Tree – Week of 2.19.17

Monday

CrossFit

1. Every 30 sec for 5 mins (11 sets): 2-7 T2B. Pick a number and stick with same number throughout. (+1 from last time)

– REST 1 min then –

Every 30 sec for 5 mins (11 sets): 2-7 Kipping HSPU / HRPU

Same rules as above.

2. 27-21-15-9 Reps For Time: (13 min cap)

Thruster P:(95/65) A:(75/55) H:(65/35)

Burpees Over Bar

Intensity 

Warmup (12)

12 Minute “Up Ladder” of: 3 calorie Bike, 3 Calorie Row, 3 Squat-Stand Squats, 3 Supermans, 3 Spiderman Lunges, 3 TRX T’s and Y’s…6,6,6,6,6,6…9.9.9.9.9…12,12,12,12…

Core (8)

Program #1

3 Rounds, 1 Minute at each station, no rest

1-1 1/4 Wallballs

2-KB Clean+Lunge(Each Leg)

3-Cal Row

4-Burpee Box Jumps

5-100m Sprint

Program #2

3 Rounds, 1 Minute at each station , no rest

1-Wall Donkeys

2-KB Swings

3-Burpees Over Rower

4-Box Donkeys

5-100m Sprint

 

Tuesday

CrossFit

1. 10 mins for Quality:

7 Barbell Roll Outs

5 + 5 Single Arm OH Squats (AHAP)

2. 15 min AMRAP OF:

15/12 Cal Row

5-10-15-20-25-30…… OH Squats P:(135/95) A:(115/75) H:(95/65 Front Squats)

Intensity

Warm-up

200m Run, 3 Rounds of: 10 Twisting Lunges, 10 PVC Pass throughs, 10 PVC OHS, 10 Box Step-ups, 10 L/W Wallballs… 200m Run

Core (8)

Program #1

21-15-9

KB Swing to Sprawl

Landmine Deadlifts

Pushups

Program #2

1 Round AQAP

100 Alt. Battle Rope Slams (1+1=2)

100m Run+ 10 Burpee Pullups

80 Double Unders (2x Singles)

100m Run+ 10 Burpee Pullups

60m Bear Crawl Sandbag pull through

100m Run+ 10 Burpee Pullups

40 Landmine Thrusters

100m Run+ 10 Burpee Pullups

20 Back Squats+ Front Squats

100m Run+ 10 Burpee Pullups

 

Wednesday

CrossFit

1. 25 min Partner AMRAP OF: (partner of opposite sex – 1 person works at a time)

Front Rack Lunges x 100 (95/65)

Burpees over the Box x 75 (24/20)

Weighted Abmat Sit-ups (45/35) x 50

80 Cal Row

Intensity

Warm-up

3 Rounds: 30 Single Unders, 10 SA Strict Press, 10m Inch Worm, 10 Squats, 10m Straddle Lunges

Core (8)

10 Min AMRAP: 250m Row+ 15 Push Press+ 15 Goblet Squats+ 15 KB Swings

8 Min AMRAP: 5 Man Makers+ 15 DB Snatches+ 10m Lid Walk

6 Min AMRAP: 10 Power Cleans+ 30 Double Under

4 Min AMRAP: 15 Ball Slams+ 50m Sprint with Ball

2 Min AMRAP: 10 Squat Jumps+ 10 Burps

** Set the ENTIRE workout up before starting the first 10 min AMRAP, Coach will run a 1:00 Clock to rest between each AMRAP, this is the ONLY time you will have to transition between AMRAPS

 

Thursday 

CrossFit

1 EMOM x 10: Alternating

– 5 Muscle Ups / 7 Strict Pull Ups

– 10 Strict Press (50% Of 1 rep max)

2. For Time: 12 min cap

25-20-15-10-5 Deadlift P:(225/155) A:(185/125) H:(135/95)

60 Double Unders after each round

Intensity

Warm-up

On a 10 Minute clock… 15 Calorie Bike/Row, 15 Good Mornings, 15 ABmat Sit-ups, 15 Bent Over Rows, 15 Ball Slams

Core (8)

Program #1

5x 45sec on, 15sec Rest. Complete all 5 rounds of one movement before moving to the next movement

Bike

Sled Push

Wallballs

OH Plate Lunges

*200m Run between each station

Program #2

7 Min Amrap 

15 Plate Thrusters

15 Weighted knee raises *Use wallball

30 Mountain Climbers

Finisher: Up Ladder w/ remaining time in class: 100m Run+ 5 Calorie Bike… 100m Run+ 10 Cal Bike… 100m Run+ 15 Cal Bike… (OR ROW)

 

Friday

CrossFit

1. Front Squat: 16 Mins to find a heavy double.

2. CF Open Workout 11.3

5 min AMRAP OF

Squat Cleans P:(165/110) A:(135/95) H:(105/65 Power Clean)

Jerk P:(165/110) A:(135/95) H:(105/65 Push Press)

Intensity

Warm-up

4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank

Core (8)

4 rounds 

100M Run

10 Plate Burpees

15 Plate G20

20 Plate Abmat Sit-ups

*Every 2:00= 20 Mountain Climbers

Program #2

3 Rounds

200m run 

5 Man Makers

10 DB Cleans

15 DB Push Press

2 Rounds

200m run

5 Strict Pull Up(band may be used)

10 T2B

15 Air Squats

 

Saturday

CrossFit

CrossFit Open 18.1

Intensity

Warm-up

400m Run+ Coach’s Led Line Drills

Core (8)

Teams of 2

30 Min cap

800 M Connected Run

*Each teammate holds the end of a band

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 KB DL

50 K2E

50 KB DL

50 Wall Ball

50 Burpees

50 DU

800 M conncected run buy out

 

Sunday

CrossFit

Hero Workout

 

 

 

 

Intensity

Warm-up

30 Calorie Bike or Row+ Coach’s Led Line Drills

Core (10)

3 Rounds FT

50 DU

10 Goblet Squats

Right into…

21-18-15

DB clean and Jerk

Calorie Bike

Right into..

4 Rounds FT

15 Burpees over rower

15 Cal Row 

15 Bench Press

Stephanie Strouse

About Stephanie Strouse

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