Endurance 09-26-22

Monday
9/26: Third Times a Charm (@ Track)
3x800m Run
3x600m Run
3x400m Run
3x200m Run
* :30 REST between each run
(3.74 miles in total)

by William Freyberger

Workout of the Day 09-26-22

Monday
same weight as last week, add reps
3 x 12-15 Wide Grip Bench
3 x 8-10 Close Grip Bench
3 x 15 DB Bench
*inbetween each set of bench 10 Strict Pull-Up & Suitcase Carry down and back

Tuesday
A. 10 Sets, add small weight from last week,
Every :45 2 Speed Squats w/ bands or chains. Same weight across, focus on speed
B. 3 x 20 Dual DB Front Rack Walking Lunges
C. 3 x 20 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, added volume from last week, similar weights
A. 2 x 12, 2 x 10 Conventional Deadlift
12-15 DB Bench Press
B. 2 x 12, 2 x 10 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press

by William Freyberger

Week of 9/26 - 10/2

Monday, September 26, 2022

WOD:
For Time:
50-40-30-20-10
Wall Balls 20/14#
KB Swings 53/35#

*15:00 Cap

 

Tuesday, September 27, 2022

Strength:
Strict Pull-up 5RM

WOD:
12 AMRAP:
6 Push Press 135/95#
12/9 Cal Row
6 Ring Dips
9 Toes to Bar

Post WOD ABs
Accumulate:
2:00 Front Plank
1:30 Side Plank/side

 

Wednesday, September 28, 2022

Strength:
Snatch 3RM

WOD:
2021 CrossFit Games Event 9
For Time:
21-15-9
Bike for Cals
Snatches 105/75#

 

Thursday, September 29, 2022

Strength:
Back Squat 5RM

WOD:
2 Rounds
20 DB Thrusters 45/30#
3 Rope Climbs
40 Walking Lunges
5 Wall Walks

 

Friday, September 30, 2022

Strength:
Close Grip Bench Press 5RM

WOD:
6 Rounds:
35 Double Unders
7 Deadlifts 185/125#
9 Burpees Over the Bar
12 Hollow Rocks

 

 

Saturday, October 1, 2022

WOD:
Partners Complete
3 Rounds For Time
20 D-Ball Cleans 100/70#
200M Run (together)
40 American KB Swings 70/53#
200M Run
60 Box Jumps 24/20"
200M Run

 

Sunday, October 2, 2022

WOD:
25EMOM

  1. 20 Wall Balls 20/14#
  2. 20M Sled Push 135/90#
  3. 20M Filly Carry/arm
  4. 15 Toes to Bar
  5. Rest

 

by William Freyberger

Gymnastics 09-26-22

Monday
Kipping Skill
For Quality:
3 Rounds
20-30s Ring Support with Turnout
6 Banded Chest to Bar/Ring Pull-ups @20X2 Tempo

3 Rounds
5:00 Work 1:00 Rest
6 TTB
9 CTB/Pull-up
12 Ring Push-ups/Ring Dips

by William Freyberger

Workouts of the Day 09-26-22

Monday

Conditioning:
5 Power Sets
3 Box Squat
rest 0:30
3 Double Jumps
rest 0:30
5 Jumping Muscle-Ups / Ring Muscle-Ups
rest 0:30
20/16 Calorie Bike
2:00 - 3:00 Rest

Tuesday

Strength
3 x 8-12ea Alternating Single Arm Dumbbell Incline Press
8ea Landmine Single Leg RDL

Conditioning
12 Minutes, As Many Rounds as Possible
Partner I Go, You Go Full Rounds
7 Box Jump Overs 20/16, 24/20
8 Dumbbell Snatch 50/35 70/50
9 Knee Tucks / Toes to Bar

Wednesday

Conditioning
2 Rounds, 1:00 b/w efforts, 2:00 b/w rounds
5:00
50 Kettlebell Front Rack Lunge 30/20, 40/30
Calorie Row in time remaining

5:00
800 Meter Run
Max Burpee Pull-Ups in time remaining

5:00
50 Wallballs
40 Push-Ups
Max Bike in time remaining

Thursday

Strength
10 Minutes, Every Minute on the Minute
1 Power Clean

Conditioning
14 Minutes w/ Partner
I Go, You Go, Full Rounds
100m Run
1 Power Clean 135/95, 225/155

Friday

Strength
3 Sets
10ea Pistols
10ea Lawnmower Row

Conditioning
20 Minutes, Every Minute on the Minute
Minute 1: 200 Meter Row
Minute 2: Walking Lunges
Minute 3: Plank
Minute 4: 100 Meter Suitcase Carry
Minute 5: 12-16 Single Dumbbell Step-Ups 40/30, 55/40

Saturday

Conditioning
Every Minute on the Minute 3 Sprawl
30 Thrusters 75/65
30 Power Snatch 75/65
30 Front Squat 95/65
30 Clean & Jerk 135/95
30 Deadlift 185/125

Competitor
Every Minute on the Minute 3 Bar Facing Burpees
40 Thrusters 95/65
40 Power Snatch 115/85
40 Front Squat 135/95
40 Clean & Jerk 185/125
40 Deadlift 275/225

Sunday

Strength
5 x 5 Strict Press

Conditioning
3 Rounds
2:00 Lateral Sled Drag (1:00 L, 1:00 R)
2:00 40/36 Calorie Bike
2:00 Kettlebell Swing Squats B/P, Bk/Y

by William Freyberger

Workout of the Day 9-23-2022

Strength:
E3:30 x 4 Rounds:
6-8 Close Grip Barbell Bench Press 21X1
:30 Side Plank/Side

Conditioning:
6 Rounds:
2 Rope Pull to Stand and Lower
12 Burpees or Sprawls
12 Box Jumps 20/16"

Competitor:
6 Rounds:
2 Rope Climbs
12 Burpees
12 Box Jumps 24/20"

 

**Post results to ZenPlanner!

by William Freyberger

Week of 9/19 - 9/25

Monday, September 19, 2022

Strength:

E3:30 x 4 Rounds

6-8 Barbell RDL 21X1

6-8 /Leg KB Goblet Step Down 30X1

 

WOD:

Teams of 3 Complete

6 Rounds Each:

6 D-Ball to Shoulder 100/70#

8 Box Jump Overs 24/20"

10 DB Front Rack Tall Kneel to Standing 50/35#

*Rest Until the Partner in Front of you starts their DB Tall Kneel to Standing

 

Tuesday, September 20, 2022

WOD:

0-10:00 Complete

12-11-10-9-8-7-6

Handstand Push Ups

Supine Body Rows

*30 Double Unders Between Each Round

 

12-18:00 Complete

AMRAP

5 Push Ups

5 Kipping Pull Ups

100m Run

 

20-30:00 Complete

AB Circuit Finisher

3 Rounds:

20 V-Ups

:10 Rest

10/10 DB Loaded Side Plank Hip Taps

:10 Rest

10 Banded Reverse Sit Ups

:30 Rest

 

Wednesday, September 21, 2022

Strength:

In 10:00 Complete

5x3 Squat Clean @85-90%

 

Then,

Barbell Clean Cycling Skill Session

 

WOD:

Partners Complete I go, You go Full Rounds

5 Rounds Each @ HARD Effort

5 Touch and Go Power Cleans 185/125#

10/8 Cal Bike

15 American KBS 53/35#

 

Thursday, September 22, 2022

Strength:

E3:30 x 4 Rounds

3-5 Back Squat 20X2

3-5 Strict Pull Up 2012 (Weighted or Banded)

 

WOD:

Partner Workout

16AMRAP

P1. 10 DB Thrusters 25/20#

P2. 150/125M Row

*Switch Stations when both partners complete their work

 

Friday, September 23, 2022

Strength:

E3:30 x 4 Rounds:

6-8 Close Grip Barbell Bench Press 21X1 

:30 Side Plank/Side

 

WOD:

6 Rounds:

2 Rope Climbs

12 Burpees

12 Box Jumps 24/20"

 

Saturday, September 24, 2022

WOD:

Partner WOD

Share all work with your partner

8 Rounds:

12 Bar Muscle Ups

8 Deadlift 315/205#

4 Wall Walks

*600M Run Together AFTER Each set of 2 Rounds

 

Sunday, September 25, 2022

WOD:

25AMRAP

 

Partner 1

2 Rounds:

10 Ball Slams 50/35#

10M Single Arm Pinch Grip Carry/arm 45/25#

 

Partner 2

2 Rounds:

40 Double Unders

12 Dip Support Tuck Ups

 

*Switch when both partners finish 2 rounds at thier stations

 

by William Freyberger

Workout of the Day 9-22-2022

Strength:
E3:30 x 4 Rounds
3-5 Back Squat 20X2
3-5 Strict Pull Up 2012 (Weighted or Banded)

Conditioning:
Partner Workout
16AMRAP
P1. 10 DB Thrusters 25/20#
P2. 150/125M Row
*Switch Stations when both partners complete thier work

Competitor:
Partner Workout
16AMRAP
P1. 10 Barbell Thrusters 75/55#
P2. 150/125M Row
*Switch Stations when both partners complete thier work

 

**Post results to ZenPlanner!

by William Freyberger

Workout of the Day 9-21-2022

Strength:
In 10:00 Complete
5x3 Squat Clean @85-90%

Then,
Barbell Clean Cycling Skill Session

Conditioning:
Partners Complete I go, You go Full Rounds
5 Rounds Each @ HARD Effort
4 Power Cleans 115/75#
8/6 Cal Bike
12 American KBS 35/25#

Competitor:
Partners Complete I go, You go Full Rounds
5 Rounds Each @ HARD Effort
5 Touch and Go Power Cleans 185/125#
10/8 Cal Bike
15 American KBS 53/35#

by William Freyberger

Workout of the Day 9-20-2022

Conditioning:
0-10:00 Complete
10-9-8-7-6-5-4
Box Handstand Push Ups
Supine Body Rows
*50 Single Unders Between Each Round

12-18:00 Complete
AMRAP
5 Box Push Ups
5 Jumping Pull Ups
100m Run

20-30:00 Complete
AB Circuit Finisher
3 Rounds:
20 Tuck Ups
:10 Rest
10/10 DB Loaded Side Plank Hip Taps
:10 Rest
10 Banded Reverse Sit Ups
:30 Rest

Competitor:
0-10:00 Complete
12-11-10-9-8-7-6
Handstand Push Ups
Supine Body Rows
*30 Double Unders Between Each Round

12-18:00 Complete
AMRAP
5 Push Ups
5 Kipping Pull Ups
100m Run

20-30:00 Complete
AB Circuit Finisher
3 Rounds:
20 V-Ups
:10 Rest
10/10 DB Loaded Side Plank Hip Taps
:10 Rest
10 Banded Reverse Sit Ups
:30 Rest

 

**Post results to ZenPlanner!

by William Freyberger