Endurance 10-31-22

Monday

10/31: Partner Chipper
(@ CRCF)
Teams of 2:
(50:00 Cap)

1600m Row
*Partners switch every 200m*

Then…
8x200m SPRINTS
*Partners switch every 200m*

Then…100 calories Bike
*Partners switch every 10-calories*

800 SU’s
*Partners switch every 100 SU’s*

100 Burpees

*Partners switch every 10-burpees*

Olympic Weightlifting 10-31-22

Wednesday
1 high hang clean + 1 HC + 1 low HC
50% 1x2
60% 1x2
65% 2x2
70% 3x2

Clean & Split Jerk
60% 1x1
70% 2x1
75% 5x1

Front squats
85% 9x2


Workouts of the Day 10-31-22

Monday 

Strength 
Front Squat or Overhead Squat
3 x 8-10

Conditioning
5 Rounds, Every 1:00
15 Wallballs
As Many Pull-Ups as Possible in Time remaining

 

Tuesday

Conditioning
3 Rounds each
Partner I Go, You Go, Full Rounds
15 Sprawl / Burpee Box Jump
15/12 Calorie Bike

Strength
5 Sets, Every 3 Minutes
5 Conventional Deadlift
8ea Alternating Single Arm Z-Press

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each
Each round starts w/ 10-15 Calorie Bike
A. 8 Thruster 95/65, 115/85
B. 8 Push Press / Jerk 95/65, 135/95
C. 8 Hang Power Clean 115/85, 175/120

 

Thursday

Conditioning
30 Minutes, As Many Rounds as Possible
400 Meter Run
350 Meter Row
30 Squats
20 Sit-Ups
10 Push-Ups

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Share w/ Partner
1000 Meter Run, together
50 Knee Tucks / Toes to Bar
40 Jump Overs
30 DBall Cleans 70/50, 100/70

 

Saturday

Strength
4 Sets, Every 3:00 Complete
16 Dual Front Rack, Front Foot Elevated Reverse Lunge
8ea Single Arm Ring Row

Conditioning
8 Minutes to Complete
12-9-6
Dual Hang Snatch Y/B, G/Y
Strict Handstand Push-Ups
Then,
Max Calorie Bike / Row in Time Remaining

 

Sunday

Strength
3 Sets
5 Push Press
50m Single Arm Front Rack Carry

Conditioning
Partner 5000 Meter Row
Switch as desired


Workouts of the Day 10/31-11/6

Monday, October 31, 2022

Strength:
E:90 x 8 Rounds:
1.  Front Squat 4-6 Reps 21X1
2.  Single Leg Cross Body RDL 6-8/Leg 20X0


WOD:

4 Sets:
15/12 Cal Bike
10 Alternating DB Reverse Lunges 45/30#
10 DB Power Cleans
15/12 Cal Row
:45 Rest

 

Tuesday, November 1, 2022

WOD:
20AMRAP
Partner I go, You go each movement
1-2-3-4-5-6...etc.
Toes to Bar
Parallette Shoot Throughs
:05, :10, :15, :20
Wall Facing HS Hold

*Perform the Holds Simultaneously
*Continue adding 1 rep to each movement and :05 seconds to the HS Hold each round

 

Wednesday, November 2, 2022

Ab Starter:
4 Sets:
6/6 KB Windmill
:20 Single Arm Elbow Plank/arm
100M Jog

WOD:

2 Rounds:
5AMRAP
100M Run
20M Sled Push 90/45#
5AMRAP
500M Bike
8 Dual KB Hang Cleans 44/25#
8 Dual KB Bent Rows
5AMRAP
10/8 Cal Row
20 Tall Plank Knee to Elbow
2:00 Rest b/n rounds

 

Thursday, November 3, 2022

Strength:
In 10:00 Complete
5 x 2 Squat Snatch + 1 OHS


WOD:
3 Rounds:
15 Power Snatch 95/65#
12 Box Jumps 30/24"
9 Chest to Bar Pull Ups

 

Friday, November 4, 2022

Strength:
E:90 x 8 Rounds
4-6 Barbell Push Press
6-8 DB Single Arm Tripod Row/Arm 2111 Tempo


WOD:
4 Rounds
:45 Work / :15 Rest

  1. Max Ball Slams 50/30#
  2. Max Burpees
  3. Max Wallballs 20/14#

 

Saturday, November 5, 2022

WOD
:
Partner Workout
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Back Squat 185/125#

*SA FC 30M/arm b/n each set 2/1.5 pood
*1 Partner starts at each station, switch when both partners finish thier work, complete the carries

Sunday, November 6, 2022

Strength:
E2MOM x 5 Rounds:
4-6 Sumo Deadlift @ 20X1 Tempo
12-14 Push Ups @ 20X1 Tempo

WOD:

15AMRAP
50 Double Unders
3 Rope Climbs
15 Tuck Ups
200M Run




Endurance 10-24-22

Monday
Jump, Burpee, Run- Reverse Repeater! @CRCF
100 SU's
20 Burpees
1600m Run
100 SU's
20 Burpees
1200m Run
100 SU's
20 Burpees
800m Run
100 SU's
20 Burpees
600m Run
100 SU's
20 Burpees
400m Run
Finisher: Group 1600m Jog*

 


Workouts of the Day 10-24-22

Monday

Strength:
Front Squat or Overhead Squat
3 x 8-10

Conditioning:
100 Double Unders
80 Wallballs
80 Calorie Row
200 Jump Rope / 100 Double Unders

 

Tuesday

Conditioning:
10:00 As Many Rounds as Possible
10/8 Calorie Bike
16 Dual Front Rack Reverse Lunge
20 Russian Kettlebell Swing

Strength:
5 Sets, Every 3 Minutes
5 Conventional Deadlift
30m Single Arm Overhead Carry ea.

 

Wednesday

Conditioning:
Teams of 3, 3 Rounds of each, each
Each round starts w/ 8-12 Calorie Bike
A. 5 Hang Power Snatch 95/65, 135/95
B. 5 Hang Power Clean 135/95 185/125
C. 8-12 Lateral Bar Over Spawl / Burpees

 

Thursday

Conditioning:
30 Minutes, As Many Rounds as Possible
50 Meter Walking Lunge
40 Sit-Ups
30 Calorie Row
200 Meter Run
100 Meter Farmers Carry G/Y, R/G

 

Friday

Conditioning:
35 Minutes, As Many Rounds as Possible
Split w/ Partner
20 DBall Squats 70/50, 100/70
30 Stink Bug / Handstand Push-Ups
4 Rope Climbs
500 Meter Run w/ Partner

Saturday

Conditioning:
Halloween Workout
600M Run
10 Dual DB Snatch 40/30
20 Box Jumps
30M Sprawl to Broad Jump
30M Bear Crawl
400M Run
15 Dual DB Snatch
30 Box Jumps
30M Sprawl to Broad Jump
30M Bear Crawl
200M Run
20 Dual DB Snatch
40 Box jumps
30M Sprawl to Broad Jump
30M Bear Crawl

 

Sunday

Strength:
3 Sets
5 Push Press
:30ea Single Arm Front Rack March

Conditioning:
5 Rounds ea.
Partner I Go, You Go, Full Rounds
20/18 Calorie Row
20 Push-Ups


Gymnastics 10-17-22

Monday
12 AMRAP
3 TTB
3 Burpees
40m Shuttle Run (10m Down & Back x 2)
+ 3 Reps every round


Endurance 10-17-22

Monday

10/17: Partner Long & Short Running Relay
1-Mile Run, together
(8) 100m Sprints, alternating
(16) Synchro Sprawls, together
(1) 400m Medball lap, together
(16) Synchro Sprawls, together
(1) 400m Medball lap, together
(16) Synchro Sprawls, together
(8) 100m Sprints, alternating
1 Mile Run Together

 


Barbell 10-17-22

Monday
5 x 3 Wide Grip Bench
3 x 5 Close Grip Bench
3 x 8 DB Bench
*in-between each set, 12 db bent row & 25 lite plate arrows

Tuesday
A. 8 Sets, add small weight from last week, heavier accessories
Every :45 2 Speed Squats w/ bands or chains. focus on speed
B. 2 x 10 Dual KB Front Rack Walking Lunges
C. 2 x 10 Pause Banded (around knees) Hip Thrust

Thursday
3 Supersets, build to heavier from last week
A. 5-5-5 Conventional Deadlift
12-15 DB Bench Press
B. 3-3-3 Deficit Deadlift
10 Stink Bugs / Strict HSPU
C. 3 x 20 Dual KB Sumo DL
10 Barbell Bench Press


Workouts of the Day 10-17-22

Monday

Strength
Front Squat or Overhead Squat
3 x 12

Conditioning
3 Rounds
100 Jump Rope / 50 Double Unders
25 Wallballs
20/18 Calorie Row (1:30 or less)

 

Tuesday

Conditioning
10:00 As Many Rounds as Possible
10/8 Calorie Bike
10 Sprawl / Burpee OR Box Jump***
10 Ring Row / Pull-Up

Strength
5 Sets, Every 3 Minutes
8 Conventional Deadlift
:20 Side Plank ea. & Hollow

 

Wednesday

Conditioning
Teams of 3, 3 Rounds of each, each
Each round ends w/ 8-12 Calorie Bike
A. 10 Dual Kettlebell Snatch B/P, G/Y
B. 10 Push Jerk 95/65, 135/95
C. 10 Hang Power Clean 155/105

 

Thursday

Conditioning
30 Minutes, As Many Rounds as Possible
200 Meter Suitcase Carry
300 Meter Row
40 Single Dumbbell Step-Ups
:50 Handstand Hold

 

Friday

Conditioning
35 Minutes, As Many Rounds as Possible
Split w/ Partner
4 x 200m Run (2, 200s each)
40 Push-Ups
40 DBall Cleans 70/50, 100/70
4 Rope Climbs

 

Saturday

Strength
4 Sets, Every 3:00 Complete
16 Back Rack Reverse Lunges
8-12ea Single Arm Hi-Pull

Conditioning
CrossFit Open 16.3
7 Minutes, As Many Rounds as Possible
10 Power Snatch 45/35, 75/65
3 Pull-Ups / Chest to Bar Pull-Ups / Muscle-Ups

 

Sunday

Strength
3 Sets
5 Push Press
100m Single Arm Front Rack Carry ea.

Conditioning
Partner I Go, You Go
4 Rounds each.
30/25 Calorie Row