Tuesday (2021SEP28)- WOD

Focus:

Landmine Presses

3 x 10 (5/5)

Super Set w/ 10 (5/5) Bulgarian Split Squats

 

WOD:

Min On/Min Off Till Work is Completed

50/35cal Bike

50 T2B

50/35cal Bike

25 HSPUs

50/35cal Bike

15 Muscle Ups

 

Finisher:

3x

12 Zottsman Curls 

24 Dimmel Deads FAST

Monday (2021SEP28)- WOD

Focus:

Squat Clean Cycle Week 5

12mins to Find

3RM Clean

 

WOD:

12min EMOM

1min- 6 Push Jerks Building in weight

2min- 12 Lateral Burpees Over Bar

3min- 40 Double Unders

Rest 2mins

2 Rounds

6 Push Jerks 135/95lbs

12 Lateral Burpees Over Bar

40 Double Unders

 

Recovery:

800m Walk 

or 

400m Sled Drag

Saturday (2021SEP25)- WOD

Focus

Row Practice

3x

10 Arms Only Pulls

10 Arms & Hips

10 Quarter Slides

10 Full Strokes- SLOW

10 Full Strokes- Fast Out, Slow in

10 Full Strokes- Full Speed

Rest 1min

 

WOD

For Time

2k Row

100 Abmat Situps

1k Row

50 KB Swings 32/24kg

 

Skill

Handstand Walk

10-15min Practice

Thursday (2021SEP23)- WOD

Focus

P1- 0 Strict Pull-ups

5 Sets of 15sec Active Hang on the Bar, then 5 Challenging Ring Rows. Hold 2 countat the top

 

P2- 1 Strict Pullups

Tabata kipping rocks (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. If you can perform a solid kipping pullup, do these instead

 

P3- 5 Strict Pullups

3 sets max rep kipping with 2 minutes rest between sets

 

P4- 10/7 Strict Pullups

3 sets of 5 weighted strict pull ups. Rest 2 minutes between sets

 

P5- 15/10 Strict Pullups

5 sets of 5 weighted strict pull ups. Rest 2 minutes between sets.

WOD

For Time

400m Double KB High Carry 16/12kg

10 Double KB Squat Cleans 16/12kg

400m Single KB High Carry 16/12kg

15 Double KB Squat Cleans 16/12kg

400m Sprint

20 Double KB Squat Cleans 16/12kg

 

Accessory

3 x 12 of Each

DB Spanish Squats Heavy-ish

DB Tate Press

Wednesday (2021SEP22)- WOD

Focus

Landmine Presses

3 x 10 (5L/5R)

 

Super Set w/

 

5 Squat Therapy Squats

 

Then

 

SDHP Review

 

WOD

“Fight Gone Bad”

3 Rounds- 1min per Station

Wall Balls 20/14lbs

Box Jumps 20”

Push Press 75/55lbs

Row for Calories

Rest

 

Recovery

800m Walk 

Or

400m Sled Drag

Tuesday (2021SEP21)- WOD

Focus

6min EMOM Alt

  • 3 TnG Power Snatch *Build Heavier than WOD
  • 3 Kneeling Muscle Up Transitions

 

WOD

10 Rounds

3 Snatch 135/95lbs

3 Muscle Ups

*Scale 3 Pullups + 3 Dips

 

Finisher

3x 

5 Super Slow Sotz Press

100 Banded Rows

Monday (2021SEP20)- WOD

Focus:

Squat Clean Cycle Week 4

Tall Clean (heels on ground) + Hang Clean

3 x (2+1)

 

Clean Pulls

3 x 1 @ 100%

WOD:

10min AMRAP

10 Squat Clean 155/105lbs

10cal Bike

 

Rest 3mins

 

10min AMRAP

5 Squat Cleans 225/155lbs

15cal BIke

 

Recovery

10min Mash/Smash/Mobilize

Saturday (2021SEPT18)- WOD

Focus:

3 Sets

2 Push Jerks

3 Power Cleans

4 Deadlifts

 

3 Sets

2 Power Cleans

3 Deadlift

 

3 Sets

2 Deadlifts

 

Build Each Set to Heavy Weights for WOD

 

WOD:

For Time

15 Deadlift 315/225lbs

30 Walking Lunges

10 Power Cleans 225/115lbs

30 GHD Situps

5 Burpee Box Jumps 24/20″

30 Pull-Ups

 

Skill:

Skin the Cat

3 x 3

Friday (2021SEP17)- WOD

The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.

 

Focus:

3 Sets Building to Just Under WOD Weight

3 Push Press Grip Front Squats

3 Front Squat Stance Push Press

3 Thrusters Focused on Timing

 

WOD:

“Kalsu”

For Time

100 Thrusters 135/95lbs

*EMOM- 5 Burpees

 

Recovery:

10min Walk