wod

CrossFit and Intensity Programming including Lone Tree – Week of 4.02.17

Monday

CrossFit

1. 3 x 10 Push Press. 1st set at 65% Of 1 rep max Strict Press. (10 mins)

2. 4 Rounds For Time Of: (16 min time cap)

500m Row/400m Run (alternate these each round)

15 T2B

9 Power Snatch P:(135/95) A:(115/75) H:(95/65)

Intensity

Warm-up

3 Rounds- 10 Calorie Bike, 10 Squat-Stand-Squats, 10 Supermans, 10m Twisting Lunges

Core (6)

Program #1

2 Min AMRAP of: Burpee Shuttle Sprints

Program #2

5 Min AMRAP of: 8 Thrusters, 8 Toes to Bar. 5 Min AMRAP of: 8 Box Jumps, 8 Pull-ups, 5 Min AMRAP of: 16 KB Swings, 8 Burpees over Bench

Program #3

15 Minutes With a Partner… P1= 100m Run+ 10 Power Cleans, P2= ME Row, score is total meters rowed

 

Tuesday

CrossFit

1. 1 x 20 Back Squats at 50% + 5-10# from last time. LAST WEEK OF THIS! (10 mins)

2. 12 min AMRAP OF:

8 Alt Pistols

4 Strict HSPU

2 Burpee Muscle Ups/ 4 Burpee Pull Ups

Intensity

Warm-up

Tabata- Bike or Row Then, 3 Rounds: 10 Squat-Stand-Squats, 10 Banded Face Pulls, 10 Cat Cows, 100m Run

Core

Program #1

40-36-32-28-24-20 Wallballs, 10-12-14-16-18-20 Deadlifts

Program #2

10-9-8-7-6-5-4-3-2-1 of: Pushups+ Back Squats *EMOM 4 Burpees

 

Wednesday

CrossFit

1. 5 x 5 Power Cleans, Touch and Go! Add as you go. (14 mins)

2. 5 x 2 min AMRAPS Of: (1 min Rest between rounds)

15 Deadlift P:(225/155) A:(205/135) H:(115/75)

10 Burpee Box Jumps (24/20) – (Facing Box)

Max Wall Ball in remainder of time.

*score is total wall ball for the 5 Rounds.

Intensity

Warm-up

On a 12 Minute Clock… 10 Ball Slams, 10 SL Sit-ups w/ Ball, 10 Strict Press, 10 Scorpion Twists, 10 Scapula Pushups

Core (8)

Program #1

2 Minute Intensity Test- Max Effort Front Squats

Program #2

14 Minute AMRAP of: 6 Tire Flips, 100m Farmer’s Carry, 150 Single Unders, 12 Burpee Box Jumps, 6 Man Makers

Program #3

1 Round AFAP: 400m Run, 30 Squat Cleans, 400m Run, 60 Box Donkeys, 400m Run, 90 Mountain Climbers

 

Thursday

CrossFit

1. EMOM X 21, Alternating

– 16/12 cal bike

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

– 9 & 9 Single Arm OH Lunge P:(50/35) A:(40/25) H:(30/15)

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

Program #1

2 Min Max DIstance Lid Walks, 2 Min Max Distance Sandbag Bear Crawl, 2 Min Max KB Clean and Press, 2 Min Max Abmat Sit-ups

Program #2

In a Team of 2… 8 Minute AMRAP of: 100m Run, 1ME Front Squats+ Thrusters REST 1:00 Then… 8 Min AMRAP of P1-10 Burpee Box Jumps P2= ME DB Squats

 

Friday

CrossFit

1. Deadlift: 15 mins to find a heavy 3.

2. 21 – 15 – 9 Reps For Time Of: (9 min cap)

Push Jerks P:(135/95) A:(115/75) H:(75/55)

C2B Pull Ups

Intensity

Warm-up

3 Rounds- 300m Row, 5 SA Strict Press into 50m OH Carry (Per side), 10 band pull downs, 10 Russian Swings

Core

Program #1

3 Rounds, 1:00@ each station of: 1)Wall Donkeys 2) SA OH Lunges 3) Jumping Ball Slams 4) Bodyweight Manmakers 5) Sandbag Back Squats (10s transion rest between each movemment)

Program #2

3 Rounds, 1:00@ each station of: 1)Wall Mountain Climbers 2)SA Clean and Press 3) Ball Slamm Get-ups 4)Burpees 5) Sandbag Bear Crawl

 

Saturday

CrossFit

Partner Workout

Intensity 

Warm-up

400m Run+ Coach’s Choice

Core

Program #1

3 Rounds of: 10/ Side Sledge Hammer on tire, 100m Sled PUSH, 20 Bench Press, 100m Sled Pull, 20 DB Snatches 

Program #2

Coach’s Choice

Sunday

CrossFIT

Hero WOD

Intensity

Warm-up

30 Calorie Row or Bike+ Coach’s Choice

Core

Program #1

1000m Row, 50 Weighted Box Step-ups, 50 Landmine Deadlifts, 20 Tire Flips, 50 Push Press, 50 per side OH Walking Lunges, 100 Battle Rope Slams

 

 

 

 

 

Stephanie Strouse

About Stephanie Strouse

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