Workouts of the Day 12-26-22
Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 5 Back Squats
Minute 2: 3-5 Strict Ring Muscle-Up
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent
Conditioning
10 Minutes, As Many Rounds as Possible
100 Meters Walking Lunge
1:00 Plank
Tuesday
Strength
5 Sets
5 Sumo Deadlift
10 Dumbbell Bench Press
Conditioning
"Sumo Diane"
21-15-9
Sumo Deadlift 135/95, 225/155
Push-Up / Handstand Push-Up
Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible
1:00 rest b/w workouts
600 Meter Run
20 Wallballs
800 Meter Row
20 Burpees Lateral over Rower
1.0 Mile Bike
20 Box Jump
Thursday
Strength
3 Sets
50m Suitcase Carry ea.
0:45 Weighted Plank
Conditioning
20:00 As Many Rounds as Possible
50/42 Calorie Row
8 Single Arm Push Press
50 Meter Waiters Carry
- Repeart 2nd Side -
0:30 Hollow Hold
Friday
Conditioning
12:00 FranRap w/ Partner
(As Many Fran's as Possible)
21-15-9
Thruster 65/55, 95/65
Jumping Pull-Up / Pull-Up
Saturday
Conditioning
Partner Workout
Share Reps, Run Together
100 Power Cleans 95/65, 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Sprawl / Burpees
Sunday
Conditioning
20:00 As Many Rounds as Possible
23 Double Unders
20 DBall Cleans 70/50, 150/100
23 Double Unders
20/18 Calorie Row
23 Double Unders
20/18 Calorie Bike
Barbell 12-26-22
Monday
2 Waves of
8-3-1 Bench Press
*30 Band Curls & 30 Pull Aparts b/w each set
Finisher
3 Rounds
10 DB Hammer Curls
10 DB Rev Curls
20 Lateral DB Raises
20 Front DB Raises
Tuesday
2 Waves of
8-3-1 Back Squat
Finisher
3 Rounds
Walking Lunge Down & Back
Lateral Band Steps Down & Back
50 DB Frog Pumps
Thursday
2 Waves of
8-3-1 Sumo Deadlift
Finisher
3 Rounds
8 SA Deficit Sumo DL
50m Suitcase Carry
-Repeat 2nd Side-
1:00 Weighted Plank
Barbell 12-19-22
Monday
2 Waves of
15-5-2 Bench Press
*30 Band Curls & 30 Pull Aparts b/w each set
Finisher
3 Rounds
10 DB Hammer Curls
10 DB Rev Curls
20 Lateral DB Raises
20 Front DB Raises
Tuesday
2 Waves of
15-5-2 Back Squat
Finisher
3 Rounds
Walking Lunge Down & Back
Lateral Band Steps Down & Back
50 DB Frog Pumps
Thursday
2 Waves of
15-5-2 Sumo Deadlift
Finisher
3 Rounds
8 SA Deficit Sumo DL
50m Suitcase Carry
-Repeat 2nd Side-
1:00 Weighted Plank
Endurance 12-19-22
Monday
12/19: 2nd Times a Charm... Challenging Partner Chipper
Teams of 2 (50:00 time cap)
10x200m SPRINTS
*Partners switch every 200m*
100 Box Jumps
*Partners switch every 10-Jumps*
2000m Row
*Partners switch every 200m*
Workout of the Day 12-12-22
Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-12 Back Squats
Minute 2: 5 Strict Ring Pull-Up + 10 Push-Ups / Dips
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent
Conditioning
Partner I Go, You Go, Full Rounds
12:00 As Many Rounds as Possible
3 Bar Muscle-Ups
6 DB Squats 40/30, 60/45
9 Calorie Bike (< :30)
Tuesday
Strength
12:00 to Complete each superset 3-4 times
A1. 8ea Landmine RDL
A2.15 Incline DB Bench Press
B1. 5-8 Sumo Deadlift
B2. 20 Band Skull Crushers
C1. 15 Hip Thrust
C2. 15 Dual KB Z-Press
Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Couplet
1:30 rest b/w couplets
30 Meter DB FR Walking Lunge
400 Meter Run
500 Meter Row
:30 L-Hang & :30 Front Leaning Rest
1.2 Mile Bike
20 Burpee Box Jump
Thursday
Strength
3 Sets
50m DBall Carry
:30 Copenhagen Hold ea.
Conditioning
20 Minutes, As Many Rounds as Possible
300 Meter Row
50m Suitcase Carry ea.
300 Meter Row
20 Single Arm Snatch
30m Waiters Carry ea.
300 Meter Row
0:45 Handstand Hold
20 Sit-Ups
Friday
Conditioning
Partner I Go, You Go, Full Workouts
18-15-12
Hang Squat Clean 75/55, 95/65
Toes to Bar
15-12-9
Hang Power Clean 95/65, 135/95
Lateral Burpee over Bar
12-9-6
Hang Power Clean 95/65, 135/95
Front Squat
Saturday
Conditioning
Partner Nate
20 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
2 Pull-Ups / Muscle-Ups
4 Pike Push-Up / Handstand Push-Ups
8 Kettlebell Swings G/Y, R/G
Sunday
Strength
3 Sets
5ea Single Arm Clean, AHAP
15 V-Ups
1:00 Double Under Practice
Conditioning
6 Rounds
"The Ghost"
1:00 Max Calorie Row
1:00 Max Bupees
1:00 Max Double Unders
1:00 Rest
Gymnastics 12-12-22
Monday
Skill: Beat Swing & Pull-up practice
6 Rounds
6 Beat Swings
30 Jump Rope Singles
6-8 Pull-ups
30 Double-unders
Gymnastics 12-05-22
Monday
Skill: Handstands
5 Rounds
10 Parallette Bar Push-up/Ring Push-up
:20 Handstand Weight Shift
8 Toes-to-Bar
:30 Static Farmer Hold
Finisher 1:00 Handstand Hold
Week of 12-5-2022
Monday, December 5, 2022
WOD:
E10MOM X 3
650/500 Meter Row
20 Dual KB Hang Cleans 53/35#
20 Alt. SA KB Push Presses 53/35# (10/arm)
30/20 Calories of Assault Bike
Tuesday, December 6, 2022
Strength:
E2:30 x 5 Rounds
8 Back Squat 3011 Tempo
16 DB Hammer Curls
WOD:
5 Rounds:
10 Back Rack Lunge 115/75#
40 Double Unders
10 Wall Balls 20/14#
Wednesday, December 7, 2022
Strength:
E2MOM x 4 Sets
DB Bench Press
8-8-8-8 3011 Tempo, 12 db bent fly
WOD:
Run 400 Meters
50 Push Ups
Run 600 Meters
40 Hollow Rocks
Run 800 Meters
30 Knees To Elbows
Thursday, December 8, 2022
Strength:
E2:30 x 5 Rounds
8 Barbell Deadlift 3011
12 Supine DB Tricep Extensions
WOD:
21-15-9
Sumo Deadlift High Pull 95/65#
3-2-1
Legless Rope Climbs
Friday, December 9, 2022
WOD:
18AMRAP
15/12 Cal Row
12 SA KB Lunges 53/35# (6/leg)
2 Turkish Get Up/arm
20 KB OH Marches (10/arm)
Saturday, December 10, 2022
Strength:
In 10:00 Complete
5 x 3 Power Snatch
WOD:
E3MOM x 5 Rounds
12/9 Cal Bike
3 Snatch Deadlifts 135/95#
2 Power Snatches
1 Overhead Squat
Sunday, December 11, 2022
WOD:
E:90 x 12 Rounds
Odd Rounds
5 Strict Handstand Push Ups
40 Double Unders
Even Rounds
3 Strict Ring Muscle Ups
:20 L-Sit
Workouts of the Day 12-05-22
Monday
Strength
15 Minutes, Every Minute on the Minute
Minute 1: 8-12 Pause Back Squats
Minute 2: 8 Strict Pull-Up
Minute 3: Rest
rounds 1 & 2 build up. rounds 3-5 consistent
Conditioning
10:00
2-4-6-8....
Walking Dumbbell Front Rack Lunges 35/25, 50/35
Ring Row
*8/6 Calorie Bike after each round
Tuesday
Strength
12:00 to Complete each superset 3-4 times
A1. 8ea Single Leg Dual Dumbbell RDL
A2.12 Strict Handstand Push-Up
B1. 8-10 Sumo Deadlift
B2. 10-15 Dumbbell Bench Press
C1. 20 Hip Thrust (bands around knees w/ pause)
C2. 15 DeadStop Floor Dumbbell Skull Crushers
Wednesday
Conditioning
12 Minutes, As Many Rounds as Possible for each Workout
2:00 rest b/w
800 Meter Run
30 Wallballs
800 Meter Row
20 Toes to Bar
1.2 Mile Bike
3 Rounds:
5 Pull-Ups
5 Burpees
5 Air Squat
Thursday
Strength
3 Sets
50 Meter Waiters Carry
:30 Hanging Knee Tuck Hold
Conditioning
20 Minutes, As Many Rounds as Possible
12 Single Arm Sumo Deadlift
30m Suitcase Carry
6 Single Arm Clean
30m Single Arm Front Rack Carry
-Repeat 2nd Side-
0:30 Handstand Hold
500 Meter Row
Friday
Conditioning
Partner I Go, You Go, Full Workouts
18-15-12
Dumbbell Thruster 35/25, 50/35
Burpee Box Jump
15-12-9
Dumbbell Power Clean 35/25, 50/35
Dumbbell Push Press
12-9-6
Dumbbell Squat Clean 35/25, 50/35
Burpee Box Jump
Saturday
Conditioning
Partners Share Everything
800 Meter Run
80 Step-Ups
8 Rope Climbs
80 Calore Bike
8 Rope Climbs
80 Calorie Row
8 Rope Climbs
80 Step-Ups
800 Meter Run
Sunday
Conditioning
CrossFit 21.1
15:00 Time Cap
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders