wod

CrossFit and Intensity Programming including Lone Tree – Week of 4.23.17

CrossFit

Monday

1. Back Squats : 4 x 5. First set at 55%, add as you go. All reps have a 3 sec down & 3 sec up tempo. Go 5-10# heavier on each set than last week. (12 mins)

2. 4 Rounds For Time: (13 min cap)

25/20 Cal Row

60 DU

12 DB Thrusters (2 x 50/35)

Tuesday

1. 4 Rounds For Quality ( 16 mins)

– 10 Strict Ring Dips. If you have Muscle Ups Complete 3 Reps Of: 1 Muscle Up + 3 Dips

– 64′ HS Walk / 60 sec Nose & Toes

– 100m Sandbag Carry (100/70)

2. EMOM X 9

9 Bar Facing Burpees + 3 Hang Power Cleans P:(205/145) A:(135/95) H:(115/75)

* score is lowest number of total reps for any of the 9 rounds (max is obviously 12)

Wednesday 

1. 2 Rounds Of: (16 mins)

10-8-6-4-2 Unbroken Touch and Go Clean & Jerks.

– 1 min rest between sets

– 3 mins rest between rounds.

Set of 10 at 40-45% Of 1 rep max, add 5-10# each set. MUST STAY TOUCH & GO AND UNBROKEN!

2. 8 min AMRAP OF:

35 Wall Ball

20 T2B

Thursday

1. 4 Rounds For Time Of: (15min cap)

25 C2B Pull Ups

5 Cleans -Power or squat P:(245/170) A:(205/135) H:(115/75)

– when clock hits 20 –

2. 5 min AMRAP Ladder Of:

2-4-6-8-10-12……

Deadlift (same weight as clean)

Strict HSPU

Friday

  1. Front Squat 5×3. First set at 6%, add as you go.
  2. 12 Minute AMRAP of:

16 Alt DB Snatches (50/35)

16 Box Jumps (24/20)

8 Front Squats P:(135/95) A:(115/75) H:(95/65)

Saturday

Partner WOD

Sunday

HERO WOD

 

INTENSITY

Monday

Warm-up

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

Core 

Program #1

14 Minute AMRAP: 20 Pushups, 20 KB Swings, 200m Run, 20 Wallballs, 20 Ball Slams

Program #2

With a Partner: 50m Lid Walk, 100m Sled Push, 30 Deadlifts, 30 SA Clean and Press. P1= Works P2=100m Run+ 5 Burpee Pull-ups before picking up where P1 left off

Tuesday

Warm-up

3 Rounds- 30s Plank+ 30m Bear Crawl THEN, 2 Rounds 10 Scapula Pull-ups, 10 Upright Barbell Rows

Core

Program #1

2:00 Max Effort Calorie Row, 2:00 Max Effort Calorie Bike, 2:00 Max Effort Box Jumps, 2:00 ME Burpee Pull-ups

Program #2

AFAP- 500m Run+ 50 TRX Knee Tucks, 400m Run+ 40 Box Jumps, 300m Run+ 30 KB Swings, 200m Run+ 20 Burpees, 100m Run+ 10 Toes to Bar

Wednesday

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

AFAP- 27-21-15-9 Weighted Box Step-ups, Front Squats, Slam Ball Squat Clean+Slam **EVERY 1:00=8 Burps

Program #2

3 Rounds, 1:00@ each station, 20s Rest between each station: 1) Wall Mountain Climbers 2)Box Donkeys 3) SS Thrusters 4) Ball Slams 5) Landmine Deadlifts

Thursday

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

Program #1

10 Min AMRAP: 200m Run+ 15 Push Press+ 15 Goblet Squats+ 15 KB Swings

Program #2

9 Min AMRAP: 10 Power Cleans+ 50 Mountain Climbers+ 10 Plate Ground to Overhead+ 30 Double Under

Program #3

Coach’s Choice

Friday

Warm-uo

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

Core
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 For Time: 500m Row, 25 Thrusters, 15 Pull-ups

Saturday

Warm-up

400m Run+ Coach’s Led Line Drills

Core

Program #1

21-15-9 DB Squats, Toes to Bar RIGHT INTO… 9-15-21 Burpee Box Jump Overs, Calorie Bike

Program #2

AQAP- 30 DB Snatches, 21-15-9 Front Squats, Pushups, 100m Run then… 30 DB Snatches

Sunday

Warm-up

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

Core

Program #1

30 Minute AMRAP

10 Tire Flips

100m Sled Push
100m Farmer’s Carry

100m Sandbag Run

20 Landmine Thrusters

20 Pushups

Stephanie Strouse

About Stephanie Strouse

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