MONDAY, MAY 16TH - FRIDAY, MAY 20TH

Monday May 16th ( last done Jan 3d)

Strength: Shoulder Press 5 @ 40,50,60% of your max

WOD
100 Thrusters (55/35)
Then 30-20-10
Step-Ups (24”/20”)
Ab-mat Sit-Ups

Tuesday May 17th

Strength: Deadlift 5 @ 40,50,60% and 3@ 70,80,90%

WOD
“Fun with Pull-ups”
10 minutes: work 30 seconds /rest 30 seconds
(do pull-ups for 30 seconds then rest 30 for a full 10 minutes, if you can’t do anymore do jumping or band assisted)

Wednesday May 18th

WOD
3 Rds
400m Run
20 WB (20/14)
20 KB Swings (45/35)
20 OH Squats (45/35)

Thursday May 19th

Row 1k
Rest 90 seconds
Row 1k
Rest 90 seconds
Row 1k
(try to keep within 10 seconds of first round)

Friday May 20th

Strength: Power Clean 3@ 40,50,60,70,80,90%

WOD
AMRAP in 15 mins
3 Deadlifts (Advanced 315/225)(Regulars 275/185)(Athletes 250/155)
6 Hand release push-ups (chest to ground, pick hands up, then push back up)
9 Toes-to-Bar

MONDAY MAY 9TH - FRIDAY MAY 13TH

Monday May 9th

 

Back Squat 5 sets of 10 reps at 65% of your max

WOD
“Tabata something else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tuesday May 10th

 

Max Rep Push Press in 3mins. (95/55)

 

WOD3 Rounds
400m Run
50 Wall Balls
25 KTE

 

Wednesday May 11th

5 Rounds, 7 reps of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

 

Thursday May 12th

 

Row 1k
100 Jump Rope
Row 500m
200 Jump Rope
Row 250
300 Jump Rope

Friday May 13th

Deadlift 5 sets of 8 reps @ 70% of your max

 

WOD
3 Rounds
Run 200m
2 Rope Climbs
10 OHS (45/35)
15 Box Jumps
20 KB Swings (45/35)

Monday, May 2nd - Friday, May 6th

Monday May 2nd
Crossfit Open WOD
Complete as many rounds in 7mins as possible….record your rounds, however if you are not at 21/21 keep going til you get there and record that time too….
3 Thruster (100/65)
3 Chest to bar Pull-ups
6 pound Thruster (100/65)
6 Chest to bar Pull-ups
9 Thruster (100/65)
9 Chest to bar Pull-ups
12 Thruster (100/65)
12 Chest to bar Pull-ups
15 Thruster (100/65)
15 Chest to bar Pull-ups
18 Thruster (100/65)
18 Chest to bar Pull-ups
21 Thruster (100/65)
21 Chest to bar Pull-ups

Tuesday May 3rd

800m Run with plate (45/25)
800m Run
400m Run with plate (45/25)
400m Run
200m Run with plate (45/25)
200m Run


Wednesday May 4th

Deadlift 5 @ 40-50-60 then 4 chances for a new one rep max…..

WOD
30-20-10
SDHP (75/55)
KTE

Thursday May 5th

Row 1k
Burpee Broad Jump up and back across gym
Row 500m
Burpee Braod Jump up and back across gym

Friday May 6th

100 KB Swings (45/35)
30 Power Cleans (95/65)
30 Push Press (95/65)
30 Ea Arm DB Snatch (55/35)
30 Overhead Sqauts with Plate (45/25)
100 KB Swings (45/35)
****If you like, do this with a partner, you still do the same amount of reps, but one works while one rest, however each person does the allotted number of reps….smoker