Programming: Week of January 7th - 12th, 2019


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Programming: January 7th – 12th

 

Monday, January 7th, 2019

 

Warm up: Bear crawl around the rig > 10 jumping pull ups > cartwheel around rig > 10 pike push ups 

Handstand prep & Warm up weight to EMOM
 
Strength: 2 separate- 12 Min. Alt. EMOM
1- 3 Push Press / Handstand push up
2- 3 Shoulder Press / 5/3 Parallette Pass Throughs (Push up & Dip)

WOD:9-15-21
Shoulders to overhead 115/75
Row 300m M/ 250m F

 

Olympic Lifting For Monday

Snatch 3-3-3-3-3-3-3-3

Snatch Pull 5-5-5-5

Tuesday, January 8th, 2019

 

Warm up: Line Drills regular drills & w/ green/yellow banded side lunges

Strength: Back Squat 1-2-3-4-5

WOD: 5 Rounds For Time  (25-minute time cap)
10 Burpee Box jumps 24/20  
300m Run  
10 Chest to Bar pull ups

(Tuesday is supposed to be the warmest day of the week so taking advantage to get runs in)

Olympic Lifting for Tuesday

Wendler Cycle Week 1:
Push Press - 5 @ 65% | 5 @ 75% | 5 @ 85%

Clean 3-3-3-3-3-3-3-3

 

Wednesday, January 9th, 2019

 

Warm up: 1min. Jump row  
Row 5cal
10 SL KB deadlift  
Bike 5 cal
10 sumo high pulls
1 Min. Jump row
Row 5 cal  
10 KB Cossack squats
Bike 5 cal  
10 KB swing

Strength:
Snatch Grip Deadlift 3-3-3-3  
Hang Power Snatch 2-2-2

WOD: 10 min. Amrap
30 Double Unders
15 Power Snatch 75/55

Endurance for Wednesday

4 rounds, each round for time, of:
Jump Rope, 1 min
Run, 400 m
Rest 3 mins

3 Rounds - As Many Reps As Possible of:
Row Calories – 3 Min
Assault Bike Calories – 2 Min
Wall Ball, 20/14 lbs – 1 Min




 

Thursday, January 10th, 2019

 

Warm up: 4 round Tabata of each
Sit ups >
Lunges >
Plank Balance >
jumping air squats >
no weight Turkish get ups

Strength: Dumbbell Bench Press 3 Sets of Max rep Suggested RX 70/40

WOD: For 3 cycles: AMRAP in 5 mins of: 
4 Alternating Turkish Get-ups, 35/20 lbs 
6 Hand Release Push-ups 
8 Dumbbell Reverse Lunges, 35/20 lbs (only 1 dumbbell)
1 Min. Rest.

Olympic Lifting for Thursday

Power Clean : 3-3-3-3-3-3-3-3

Split Jerk 3-3-3-3-3-3-3-3

 

 

Friday, January 11th,  2019

Warm up: Bring sally up Barbell > dynamic mobility
Burgner warm up through bear complex


Strength: Bear Complex 7-7-7-7-7

WOD: Death By: Starting @ 1 rep +1 ^
Toes to Bar & Thrusters 95/65

 

Saturday, January 12th, 2019

CrossFit 9am Class:

WOD: “Swingin' Annie”
50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

 

Olympic Lifting for Saturday

Power Snatch : 3-3-3-3-3-3-3-3

Wendler Back Squat: Week 1:
5 at 65% 1RM | 5 at 75% 1RM | 5+ at 85% 1RM


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