wod

CrossFit and Intensity Programming including Lone Tree – Week of 2.5.17

Monday

CrossFit
1. Every 30 secs for 6 mins, 2-8 T2B.
2. For Time (18 min cap)
1k Row
9-7-5 Reps of
Power Snatch P:(185/125) A:(135/95) H:(95/65)
Muscle Ups/Burpee PullUps
1k Row

Intensity
Warm Up

4 rounds
250M Row
10 Good Mornings
10 Front Squats
10 Strict Press
10 Scorpions
Core-(6) (edited)
#1(15)
3,6,9,12,15,18,21
Burpee Over Box
SA OH Lunge (1+1=1)
SA Strict Press (Each Arm)
#2 Ladder Down (15)
21,18,15,12,9,6,3
Cal Row
SA KB Thrusters

Mobility
Lower Legs

Tuesday

CrossFit
1. 7 min AMRAP OF:
20 Wall Ball
12 Deadlift P:(225/155) A:(185/135) H:(135/95)
– 4 min REST –
7 min AMRAP OF:
10 DB Thrusters P:(2 x 50/35) A:(2×40/25) H:(2×30/15)
10 Burpees Over DB’s
– 4 min REST –
7 min AMRAP OF:
12 Deadlift (225/155)
8 Bar Facing Burpees

Intensity
Warm Up
4 Rounds
2:00 Min Run, Bike, Row
10 Scap Pull ups
10 Scap Push up
10 Scorpions
10 Floor Sweeps

Core-(8)

12 Min Amrap
15/12 Cal Row
5 Pull Ups
10 Push Ups
15 Air Squats

12 Min Amrap
15/12 Cal Bike
5 Renegade Rows
10 Floor Press
15 Goblet Skwatz

5 Min coach Choice Finisher

Mobility-Shoulers/chest

 

Wednesday

CrossFit
1. 13 mins to find a heavy OH Squat Triple.
2. 21-18-15-12-9-6-3 Reps For Time Of: (12 min cap)
Alternating DB Snatch P:(50/35) A:(40/25) H:(30/15)
C2B Pull Ups

Intensity

Wednesday
Warm up(12)
4 Rounds
5-10-15 Shuttle run
10m Bear Crawl
10m Samson Lunge
10m inch worm
10m bunny hop

Core-(6)

16 Min EMOM
Min 1-12 Burpees
Min 2-20 Ball slams
Min 3- 40 DU or 80 Singles
Min 4-20 Wall Balls

4 Rounds
:45 Sec Work :15 Sec Rest
HS Hold
V-ups
Wall Donkeys
Grasshoppers

Mobility
Trunk/low back

Thursday

CrossFit
1. 5 Rounds For Time Of: (16 min cap)
500m Row
12 Burpees
* Push the pace on this!!!
2. 5 mins to find a heavy Thruster from the floor

Intensity 

Warm Up (12)
4 Rounds
10 Cal Bike
10 Wall Squats
10 Push Ups
10 Russian Swings

Core-(8)

Teams of 2 (30)
1 partner works, 1 partner holds a static hold
800m run buy in (both partners run)
75 Box Jumps
50 Kb Snatch
25 Kb burpee+Thruster
50 Kb Clean and Press
75 Box Jumps
800 m run buy out

Mobility
Calfs/Hamstrings

 

Friday

CrossFit
1. 4 Rounds For Quality: (12 mins)
10 + 10 Single Arm Push Press. (AHAP)
10 Strict Pull Ups with 3 sec descent.
2. 3 Rounds For Time: (12 min cap)
20 Hang Power Cleans P:(155/105) A:(115/75) H:(75/55)
16 Front Rack Lunges
60 DU

Intensity
Warm Up (12)
2:00 Min run, bike, row
Line drills

Core- (6)

Intensity Test
2k Row for time

8 Min Amrap
12 T2B
12 KBS

8 Min Amrap
15 Kb DL
15 Kb Push Press
15 Goblet Skwatz

8 Min Amrap
12 Burpees
8 Bent over Row
6 Bench press

Mobility
Hips/shoulders

 

Saturday

CrosFit
Partner Workout

Intensity
Warm up
Coaches choice

Core-(6)

5 Rounds For time
15 KBS
15 Box Jumps

2 Rounds
800 M run or Row
60 Air Skwatz
30 Ring Rows
15 DB Snatch

3 Rounds
30 Cal row
30 G2O

 

Sunday

CrossFit
Hero WOD

Intensity

Warm Up
Line Drills
Core-(6)
30 Min Amrap
400m Run
30 Wall Balls
30 Box Jumps
30 Push Ups
30 Pull Ups

 

Stephanie Strouse

About Stephanie Strouse

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