Programming: Week of January 28th - February 2nd


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Programming: Week of January 28th – February 2nd


Monday, January 28th, 2019

Warm up
- line Drills

Strength – 4 X 200m Run 1 min. rest in between

WOD- 20 Min AMRAP: 
Run (medicine ball), 25/20 lbs, 200 m 
20 Unbroken Double Unders 
20 Sit-ups 
1 Rope Climb

Olympic Lifting for Monday

2 Hang Power Clean + Squat Clean:
 7x2 at 70% 1RM

Wendler Push Press Week 4
5 at 40% | 5 at 50% | 5+ at 60%


Tuesday, January 29th, 2019
 
Warm up
– 500m Row
10x goodmorning > trunk twist > Cossack squat
500m row then same movements w/ Barbell 10x reps

Strength – Deadlift 
2X 10 @ 50 % 2 X 3 @ 80% 2 X 10 @ 60%

WOD- For Time:
12-9-6-3 reps, of: 
Devil Press, 50/35 lbs 
Chest-to-bar Pull-up

Wednesday, January 30th, 2019

Warm up
- Tabata 3 rounds-
hand stand hold
hollow hold
air squats
hand release push ups

Strength – Bench Press
2X 10 @ 50 % 2 X3 @ 80% 2 X 10 @ 60% 

WOD- For time
50 Row Calories 
50 Handstand Push-ups 
50 Toes-to-bars 
25 Row Calories 
25 Handstand Push-ups 
25 Toes-to-bars

Thursday, January 31st, 2019

Warm up
– 400m Run 
10 Deep lunge twist > 30sec single leg straddle
10 down up dogs > 30sec pigeon each leg

Strength- Front Squat 
2X10 @50% 2X3 @ 80% 2X10 @ 60%

WOD- 5 rounds each for time. With a minute rest in between (running clock just subtract 5 min. from total time for logging)- the goal is to get faster and more aware of movement transition- a split clean would count as a first rep- for those capable.
10 Box Jumps > 10 Front rack lunges (95/65)

Friday, February 1st, 2019

Warm up
- 2X 250m row
5 med ball cleans > 5 med ball push press > 5 wall balls
Burgner Clean & Jerk w/ pvc as group then barbell before warming up weight

Strength- 10 Min. EMOM
1 Clean & Jerk

WOD-
30 Wall Balls, 20/14 lbs SCALED – 14/10
10 Clean & Jerks, 95/65 lbs SCALED – 75/55
30 Wall Balls, 20/14 lbs 
10 Clean & Jerks, 135/95 lbs SCALED - 95/65
30 Wall Balls, 20/14 lbs 
10 Clean & Jerks, 185/125 lbs SCALED – 115/75

Saturday, February 2nd, 2019

CrossFit “Friends & Family”
WOD: 20 Min AMRAP
10 Ball Slams, 20/14 lbs
15 Push-ups
20 Kettlebell Swings, 53/35 lbs

 


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