CrossFit WOD

Using Rate of Perceived Exertion for Gym Longevity

July 31, 2019

Wednesday

Fitness

Strength

BN Push Jerk
5-5-5-5-5

Conditioning

3 rounds for time:
9 Right Arm KB Thrusters, 55/35lbs.
45 Double-unders
9 Left Arm KB Thrusters, 55/35lbs.
45 Double-unders

Sport

A. Clean 3-3-3-3-3

B. 3 rounds for time:
9 Right Arm KB Thrusters, 70/55lbs.
45 Double-unders
9 Left Arm KB Thrusters, 70/55llbs.
45 Double-unders

C. 3 sets:
60 sec – max burpee muscle-up
60 sec – max L-Sit on P-bars
*Rest 60 seconds*

Today’s Link – Using Rate of Perceived Exertion for Gym Longevity


Improve Your Front Rack Position

July 30, 2019

Tuesday

Fitness

Strength

SG Deadlift 5-5-5-5-5

Conditioning

AMRAP 60 seconds:
5 Power Snatches, 95/65lbs.
10 Box Jumps, 24/20″
*Rest 1 mins X 6*

Sport

A. AMRAP 7 mins:
Snatches@85%

B. For time:
5 tng Power Snatches, 135/95lbs.
10 Box Jumps, 24/20″
*Rest 1 mins X 6*
**1 min cap**

C. For time:
1000m Run
*Rest 3 mins X 4*

Today’s Link – Improve Your Front Rack Position


The Power of Imagery

July 29, 2019

Monday

Fitness

EMOMDays

EMOM 8 mins:
3 Front Squats *building*

EMOM 8 mins:
10 Strict Pull-ups

EMOM 8 mins:
15/10 cal. Ski Erg

*1 min break in between each EMOM*

Sport

A. EMOM 8 mins:
2 Front Squats@85%

EMOM 8 mins:
10 Strict Pull-ups

EMOM 8 mins:
15/10 cal. Ski Erg

*1 min break in between each EMOM*

B. AMRAP 6 mins:
3 tng Power Cleans, 155/105lbs.
3 Ring Muscle-ups

Today’s Link – The Power of Imagery


Squad WOD Assemble!!!

July 27, 2019

Saturday

Squad WOD

Buy In:
1000m Ski

Then…

6 Rounds
20 S2OH, 135/95
20 Burpees over the bar

Cash Out:
1000m run


Bodybuilding And Olympic Weightlifting Aren’t Mutually Exclusive

July 26, 2019

Friday

Fitness

Strength

Bench Press 1-1-1-1-1

Conditioning

“Helen”
3 rounds for time:
Run 400m
21 KBS, 55/35lbs.
12 Pull-ups

Sport

A. Bench Press 1-1-1-1-1

B. “Helen”
3 rounds for time:
Run 400m
21 KBS, 55/35lbs.
12 Pull-ups

C. Marbledale run or 1.5 mile run

Today’s Link – Bodybuilding and Olympic Weightlifting Aren’t Mutually Exclusive


An Exercise In Stress Management

July 25, 2019

Thursday

Fitness

Strength

A1. Front Squat, 5-5-5-5-5
A2. Single Leg Box Jump, 5×5/leg
A3. DB Walking Lunge, 5x100ft

Conditioning

For max calories:
2:00 – AB
1:00 – Walk/rest
X 5

Sport

A. EMOM 14 mins:
Min 1 – 3 tng Power Snatches@75%
Min 2 – 10-15 C2B Pull-ups

B. For max calories:
2:00 – AB
1:00 – Walk/rest
X 5

Today’s Link – An Exercise In Stress Management


Squatting Tips for Tall Athletes

July 24, 2019

Wednesday

Fitness

Strength

Deadlift 2-2-2-2-2

Conditoining

10 rounds for time:
10 cal. Row
5 Devil Presses, 50/35lbs.

Sport

A. Pause Front Squat 5-5-5-5-5

B. 10 rounds for time:
10 cal. Row
5 Devil Presses, 50/35lbs.

C. 5 sets:
30 sec – Pistols, alt.
30 sec – L-Sit
30 sec – Handstand Walk
*Rest 30 sec*

Today’s Link – Squatting Tips for Tall Athletes


Survival of the Fittest

July 23, 2019

Tuesday

Fitness

AMRAP 3 mins:
8 Push Jerks, 115/75lbs.
35 DU
15 Wallball Shots, 20/14lbs

*Rest 1 min X 6*

**start each round where you finished and score is total rounds**

Sport

A. AMRAP 3 mins:
5 Push Jerks, 155/105lbs.
35 DU
15 Wallball Shots, 30/20lbs

*Rest 1 min X 6*

**start each round where you finished and score is total rounds**

B. EMOM 12 mins:
3 tng Power Cleans@70-75%
3 Ring Muscle-ups

Today’s Link – Survival of the Fittest


Dieting Versus Lifestyle: Change Ain’t Easy

July 22, 2019

Monday

Fitness

Strength

Pause Back Squat 3-3-3-3-3

Conditioning

EMOM 21 mins:
Min 1: 2 Rope Climbs
Min 2: 10 HSPU
Min 3: 12 T2B

Sport

A. Back Squat 20RM

B. EMOM 21 mins:
Min 1: 2 Rope Climbs
Min 2: 10 HSPU
Min 3: 12 T2B

C. 20 min Row

Today’s Link – Dieting Versus Lifestyle: Change Ain’t Easy


Squad WOD Assemble!!!

July 20, 2019

Saturday

Squad WOD

50-35-20 reps for time:
Hang Power Snatch, 115/75
OHS, 115/75

*200m run after each movement is completed*

**partition reps as needed**


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