Monday
Warm Up
400m Run
10 Pull Ups
100 Single Unders
10 Pull Ups
Joint Prep
3 Rounds
10 Back Ext
10 Dr Tri Shoulder Reaches
10 Thrusters (45/35)
S/T
Shoulder to Overhead
4×5@70% of 1RM Clean and Jerk
Super Set
4×20 Unbroken Wall Balls (AHAP)
WOD
21-15-9
Russian KB Swings (53/35)
Burpees
L1 – (26/18)
L2 – (35/26)
Rx – Above
Comp -(70/53)
Tuesday
Warm Up
3 Rounds
200m Run
20 Double Unders
7 Strict Pull Ups
Joint Prep
3 Rounds
10 Back Ext
10 Ring Roll Outs
10 Ring Rows
S/T
Muscle Up Technique
Progressions/ Transitions
Kipping/Dips
Work on Weakness
3×5 of either Dips, Rings to Hips/banded transitions/Jumping MU’s,/ Full Muscle Ups
WOD
13Min AMRAP
10 Thrusters (95/65)
20 Sit Ups
30 Double Unders
L1 – (45/35), Single Unders
L2 – (75/55), 6 Double Unders
Rx – Above
Comp -(115/85), Unbroken DU’s
Wednesday
Warm Up
400m Run
ME Strict Pull Ups
100 Single Unders
Pull up Negatives (Difference of Strict to 20)
Joint Prep
3 Rounds
10 Bent Over Wall Angel
10 Sots Press
10 Wall Facing Squats
S/T
Overhead Squats
3×5 @ 60%, 2×5@ 70%, 1×2@ 80%
WOD
3 Rounds
400m Run
30 Sit Ups
20 Push Ups
10 Farmers Lunges (53/35)
L1 – Bar push Ups, (26/18)
L2 -Knee Push ups, (35/26)
Rx – Above
Comp -(70/44)
Thursday
Warm Up
100 Single Unders
50 Double Unders
20 Squats
50 Double Unders
Joint Prep
Burgener Clean Progression
S/T
6 Rounds
Increasing Weight Through Complex
High Hang Power Clean
High Hang Squat Clean
Above The Knee Power Clean
Above The Knee Squat Clean
Full Squat Clean
WOD
5 Rounds
20 Wall Balls (20/14)
5 Chest to Bar Pull Ups
L1 – (10/6), Jumping Chest to Bar
L2 -(14/10), Banded Chest to Bar
Rx – Above
Comp -(30/20), Unbroken C2B
Friday
Warm Up
400m Run
21 Pull Ups
15 Push Ups
9 Burpees
Joint Prep
3 Rounds
10 Back Ext
10 Dr Tri Shoulder Reaches
10 Hang Power Cleans (45/35)
S/T
Deadlifts
3×4@75%, 2×3@80%, 1×2@90%
WOD
15.4
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
L1 – (45/35)
L2 – (75/55)
Rx – Above
Comp -Above
Saturday
Warm Up
400m Run
21 Squats
15 Push Ups
9 Pull Ups
Joint Prep
Group Circle
WOD
30 Rounds
5 Wall Balls
3 Box Jumps
1 Strict Pull Up
*******METCON*******
MONDAY
Warm Up
3 Rounds
400m Run
10 Burpees
10 Back Ext
Technique
Movements In WOD
WOD
30Min AMRAP
400m Run
21-15-9
Wall Balls
Sit Ups
TUESDAY
Warm Up
3 Rounds
10 Meters Burpee Long Jumps
10 Meter Bear Crawl
10 Meter Samson Stretch
10 Meter Inch Worm
Technique
Movements in WOD
WOD
400m Farmers Carry
80 Slam Balls
300m Farmers Carry
60 Sit Ups
200m Farmers Carry
40 Burpees
100m Farmers Carry
20 Box Jumps
WEDNESDAY
Warm Up
3 Rounds
15 Wall Balls
15 Slam Balls
Technique
Movements in WOD
WOD
Tabata 8 Rounds 20sec Work/ 10 sec Rest of each
Sit Ups
KB Swings
Squats
Burpees
Jumping Pull Ups
Finish all of one movement before moving onto the next.
THURSDAY
Warm Up
21-15-9
Squats
Push Ups
Sit Ups
Technique
Movements in WOD
WOD
5 Rounds 2Min Rest Between Rounds
100 Single Unders
10 Burpees
20 Squats
30 Flutter Kicks
Saturday
Warm Up
1 Mile Run
Technique
Movements in WOD
WOD
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Moutain Climbers
Lunges
Russian KB Swings