wod

CrossFit and Intensity Programming including Lone Tree – Week of 2.26.17

Monday

CrossFit

1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins)

2. 10 Rounds For Time: (13 min time cap)

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

35 DU

Intensity

Warm-up

3 Rounds- 250m Row, 10 Squat-Stand-Squats, 10 Pushups, 30 Single Unders, 10m Spiderman Lunges

Core (8)

Program #1:

3 Rounds- 15 Deadlifts+ 100m Sprint+ 25 Wallballs+ 100m Sprint

Program #2

10 Min AMRAP- 8 Thrusters+ 10 KB Swings *EMOM= 5 Burpees

Finisher

3:00 AMRAP- 200m Run+ ME Single or Double Unders

 

Tuesday

CrossFit

1. EMOM x 12: 1 x Hang Clean. 1st set at 60%, add as you wish.

2. 10min AMRAP OF:

5-10-15-20….

Power Clean P:(115/75) A:(95/65) H:(75/55)

HS Push Ups/Push Ups

*If you are signed up for the CF Open, I would suggest doing regular pushups as we have not seen Handstand Pushups yet.

Intensity

Warm-up

500m Row, 3 Rounds- 12 Plate Ground to Overhead, 12 Goblet Squats, 12 Russian Swings, 12 Twisting Lunges

Core (8)

Program #1

12 Minutes, In a team of 3… 

P1= 100m Sled Push

P2= AMRAP- 10 ME KB Clean and Press+ 20 Wall Donkeys

P3= 200m Run *Rotate every 100m Sled Drag

Program #2

10 Minute EMOM- 

Evens= 5 Pull-ups+ 10 Pushups+ 15 Squats

Odds= 5 TTB+ 10 Lunges+ 15 Mountain Climbers

 

Wednesday

CrossFit

1. 10 min AMRAP OF:

50 Cal Row

50 Walking Lunges

– 1 min Rest then –

10 min AMRAP OF:

10 & 10 Single Arm OH Squats (55/35)

3 Legless Rope Climbs

– 1 min Rest then –

10 min AMRAP OF:

30/25 Cal Bike

30 Alt DB Snatch (50/35)

Intensity

Warm-up

10 Min EMOM- 5 Tempo Squats+ 6 Twisting Lunges+ 5 Scapula Pushups *Hold forearm plank for remainder of the minute

Core (8)

Program #1

AFAP- 27-21-15-9 

Weighted Leg Raises

Front Squats

Slam Ball Squat Clean+Slam

 **EVERY 1:00=8 Burps

Program #2

AFAP- 

400m Run

40 SA Thrusters

400m Run

40 SA OHS

400m Run

40 SA Strict Press 

 

Thursday

CrossFit

1. EMOM X 12, Alternating:

Odd: 2 Power Snatch at 70% Of 1 rep Snatch

Even: 1-5 Muscle Ups / 2-8 C2B Pull Ups

2. 9 min Ladder Of:

5-10-15-20…….

Power Snatch P:(95/65) A:(75/55) H:(65/45)

Bar Facing Burpees

Intensity

Warm-up

4 Rounds- 10 Ball Slams, 20 Battle Rope Slams, 10 Wall Squats, 20 Abmat Sit-ups

Core (8)

Program #1

With a Partner: 

100 Ball Slams

100 Burpee Bench Donkeys

100 Wallballs

100 Front Squats

 *P1 Works through reps, P2= 100m Farmer’s Carry before picking up where P1 left off

Program #2

With a Partner: 

50-40-30-20-10 

Box Jump Overs

DB Snatches 

*P1 works through reps, P2= 100m Slam Ball Run

 

Friday

CrossFit

With A Partner…

27-21-15-9

DB Snatches (50/35)

Burpee Box Jumps (24/20)

Overhead Squats (95/65)

Then…

9-15-21-27

Toes-to-Bar

DB Thrusters (2×50/2×35)

Burpees over the DBS

*One partner works, one partner rests

Intensity 

Warm-up

2:00 Row, 2:00 Run, 2:00 Bike, 2:00 Jump Rope, 1:00 Squat Hold, 10m Spiderman Lunges, 10 Supermans

Core (8)

Program #1

5 Rounds, 3:00 Interval of: 

10 Power Cleans+ 10 Box Jumps+ Max Calorie Row or Bike (Rest 1:00 between rounds)

Program #2

2 Rounds, 1:00@ Each Station for Max Reps/Distance: 

1.Sled Push 

2.Sandbag Bear Crawl 

3.Lid Walk 4.Battle Rope Burpee to Slams

5.Back Squats 

REST 1:00 between stations

 

Saturday

CrossFit

CrossFit Open 18.2

Intensity

Warm-up

400m Run+ Coach’s Led Line Drills

Core (8)

Program #1

Intensity version of 18.1

Program #2

3x 1:00@ 

Each station, 1:00 Rest between rounds:

 1)Lid Walk 

2)Front Rack Lunges 

3)Mountain Climbers 

4)Battle Ropes

 

Sunday

CrossFit

Hero WOD

 

 

 

 

Intensity

Warm-up

3:00 Bike, Row or Run+ Coach’s Led Line Drills

Core(8)

Program #1

5 rounds for time of:

100-meter sprint

10 squat clean thrusters

15 kettlebell swings

100-meter sprint

FInisher- Coach’s Choice

Stephanie Strouse

About Stephanie Strouse

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