Sport WOD

WEEK OF 11.20.17

Day 1

Deadlift E90F12

  1. 60,65,70% x3
  2. 70, 75. 80% x2
  3. 80, 85, 90% x1

 

AMRAP 12
15 Cal Row
5 Ring Muscle up
5 Ring Dip

Core: 3x
30 Sec Band Push Away Left
30 Sec Band Push Away Right
10 Back Ext./Supermans

Day 2

Skwat EMOM9

  1. 70% x5
  2. 80% x3
  3. 85% x1

 

EMOM14

  1. Max Effort Wallball 30/20lb
  2. Max Effort Toes to Bar

*Score is Total Reps

Core: 3x
Wt. Plank x 1 Min 35/15
*Rest 1 Min

Day 3

4 Rounds:
3 Legless Rope Climb
12/10 Cal Bike
*Rest 1 Min

KB Strength Circuit: 3x
8 SA Russian Swing
8 Rows
8 Presses
1 Turkish Get Up + Overhead Carry
*Alternate Hands

Accessory: Tempo Biceps
5 Sec Up, 5 Sec Down
3×10 *Each  Bicep Curl

Day 4

EMOM8
3 Snatch
Start @70%

EMOM6
2 Clean & Jerk
*Start @75%

Optional Conditioning
Thanksgiving WOD

Day 5
3 Sets:
10 Ring Row
10 Razor Curl
10 Pistol *Total

“McGhee”
30 Min AMRAP
5 Deadlift 275/178lb
13 Push-Up
9 Box Jump 24/20

Day 6
Partner Workout:
20 Min AMRAP:
100 Double Unders *Each
80 Shoulder to Overhead 135/93lb
60 Burpees
40 Front Squat 135/93lb
20 Bar Muscle Up

Core AMRAP6:
12 Reverse Hyper
20 Sec. Inchworm Plank

Day 7

OFF

WEEK OF 11.13.17

Day 1
Back Skwat E90F12

  1. 55,60,65% x5
  2. 65, 70. 75% x3
  3. 75, 80, 85% x1

4RFT:
10 Thusters 115/83lb
15 Toes to Bar
20/15 Cal Bike

Core: 3x
Reverse Plank x 20 Sec 45/25
BB Rollout x8

Day 2
Every 2 Minute for 12 Min
1 Clean + Front Squat + Jerk

For Time:
Run 800m
100 Double Unders
50 Kettlebell Swings 53/35lb
Run 800m
75 Double Unders
30 Kettlebell Swings 53/35lb
Run 800m
50 Double Unders
15 Kettlebell Swings 53/35lb

Optional:
30 Pistol Squats for time

Day 3
Bench Press 1RM
Then 3×8 @70% of 1RM

EMOM 12

  1. 1 Legless rope climb + 2 rope
  2. Bent Over Row x5

*Challenge ½ Deadlift

  1. ME Push-Up or Ring Dip  (no more than 30 sec)

5RFT
5 BMU
10/8 Cal Bike

Day 4
Block Snatch 5×3
5RFT
25 Wall Ball 20/14lb to 10/9’
25/20 Cal Row

3x
12 Dumbbell Bicep Curl
15 Plate Extension
12 Lateral DB Raise

Day 5
Deadlift E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

For time:
10 Ring Muscle Up
40 Burpee
8 Ring Muscle Up
30 Burpee
6 Ring Muscle Up
20 Burpee
4 Ring Muscle Up
10 Burpee

Core EMOM6

  1. Reverse Hyper x15
  2. Wt. Plank 45x

Day 6
Jerk from Split 3×3
Split Jerk E90F12

  1. 55,60,65% x3
  2. 65, 70. 75% x2
  3. 75, 80, 85% x1

Partner for time:
20 Power Clean 165/103lb
20 SHSPU
40 Back Squat 165/103lb
20 SHSPU
20 Power Clean 165/103lb

* split in any order

Day 7

OFF

WEEK OF 11.06.17

Day 1

Deadlift Wave Loading
E90F12

  1. x5 x50, 55, 60%
  2. x3 x55, 60, 65%
  3. x1 x60, 70, 80%

4 Sets Each:
25 Russian Swing *Wide Stance
ME Toes to Bar
8 Romanian Deadlift (50% DL)

Core: x5
Wt. Plank 45/25 x20 Sec, Rest 20

Day 2

Block Snatch (Knee)
*Work Up to Heavy 2
Then 3×3 @80% of H2

For Time:
Row 2k
50 Push-Ups
50 GHD Sit-Up
50 Double Under
Row 1k
50 Push-Up
50 GHD Sit-Up
50 Double Under

15 Min Targeted Mobility Work:
Hamstring, Glute, Psoas, Abs

Day 3

Back Skwat Wave Loading

EMOM10

  1. x5 x50, 55, 60%x3
  2. x3 x60, 70, 80%x3

12 Min AMRAP:
25ft. Goblet Lunge 70/40lb
10 Alt.  DB Snatch 70/40lb
25ft. Goblet Lunge 70/40lb
10 HSPU

5 Min Core AMRAP:
10 Reverse Hypers
10 HLR

Day 4

Power Clean 1RM
5 RFT:
1 PC @ 80% of Heavy 1
5 BMU/CTB Pull-Up
1 PC @ 80%
15/12 Cal Bike
1 Minute Rest

Upper Body Accessory:
3 Sets, 12-15 Reps Each
Bicep Curl
Plate Tricep Extension
DB Row

Day 5

Front Squat 3RM
*Pause 5 Sec Each Rep
Push-Press 5RM

5RFT:
8 Thrusters 135/93
8 Bar Facing Burpee
50 Double Unders

3 Sets:
8 Razor Curl
20 Sec Reverse Plank 45 LB

Day 6

ME 800m Run
Rest 1/1
Then 3x400m @800m Pace
Rest 1;1

AMRAP15:
10 Box Jump Over 24/20”
10 Pull-Up (c2b)
10 Deadlift 225/153lb

Core AMRAP 2:
Reverse Hyperextensions

Day 7

OFF

WEEK OF 10.30.17

Day 1
Front Skwat HS
Then 5×1 -5% of HS

EMOM10
a.) HS Walk Max Distance
b.) ME Double Unders
*Score is Double Under Reps

Core Run x3
Run 400m
Plate Hold x30s
Ring Push-Away x30s
Weighted V-Up x30s 15/10

Day 2

Halloween WOD:
AMRAP6
10 Clean 205/133lb (squat or power)
31 Cal Row
@ 10 Min * After AMRAP sled sprint during rest

AMRAP6
10 Cal Row
31 Alt. FR Lunges 135/83lb
@ 20 Min * After AMRAP sled sprint during rest

AMRAP6
10 Hang Power Clean  135/933lb  
31 Cal Row
*200m Sled @135/90

Day 3
1 Set x ME HSPU & RMU
Then
EMOM12:
a.) ½ ME HSPU
b.) ½ ME RMU

5RFT:
400m Run
10 Push-Press 135/93
40 Double Unders

Accessory:
Back + Bicep Burner: Every 90 seconds for 9 min:
• 1-3 Rope climbs
• Sled pull (towards you)
• Rope climb from floor

Day 4
Back Squat Heavy Single
15-20 Min

EMOM12
a.) 5 Skwats 75% of HS
b.) 8 DB Row *Each

“From Russia With Love”
EMOM 15:
a.) Russian Swing x ME 70/53
b.) Goblet Lunge x 20 *Total
c.) Russian Twist x 30 *Total

Core Crusher  3x:
30 Sec Wt. Plank 45/35
30 Sec MedBall Jackknife 10/8

Day 5
Weightlifting Total
3 Attempts at Heavy Snatch, Clean & Jerk
*Score is Total of Best Snatch + Clean & Jerk

Every 2 Minutes for 6 Min
3 Clean + Front Squat +  Jerk (Singles) 70-80%
Run 200m
@ 30 Minutes

AMRAP5
60/50 Cals Bike Buy-in
Remaining Time AMRAP Wallball 20/14lb
*Score is # Wallball 20/14

Day 6
Partner WOD:
16 Rounds Total For Time:
“I Go, You Go” Set to Set
1 Deadlift 315/243lb
8 Bar Over Burpee
5 Bar MU
30 Double Unders

Partner Core Crusher:
“I Go, You Go” 4 Sets Each
10 Floor Levers
20 Abmat Sit-Up
30 Sec Wt. Plank 45/35

Day 7

OFF

WEEK OF 10.22.17

Day 1

Skwat Heavy Single
Then 5×5 @80% of HS

3 Rounds
5 Burpee RMU
Rest 1:1

EMOM10
a.) 2-3 Legless Rope Climbs
b.) 10 Back Extension

Day 2
Every 90 Sec for 9 Minutes
Clean + Hang Clean @ 80-85%

Row Test
1k Row
Rest 5 Min

5RFR
30 Sec Double Unders
30 Sec Pistol Skwat
1:00 Row For Cal

Post Total Reps (M)

Core: 3x
Wt. Reverse Plank 45/25 x30s
Hanging Leg Raise x ME

Day 3

EMOM10
a.) First Set ME Strict HSPU
b.) First Set ME Strict PU

*Remaining Minutes do ½ ME Reps

AMRAP 18
1 Power Clean + Jerk 185/118lb
2 Bar Muscle-up
3 Kettlebell Swings 70/53lb

* Every three min 200m plate carry 45/35lb. Workout starts with a carry.

5 Min AMRAP:
5 Ring Push-Away
10 Plate Raise 45/25

Day 4

Paused FS Heavy 3
*2 Sec @ Bottom, 3 @ Top

5 Intervals: 40/20
FS *Floor 135/93
Bike for Cal
Toes to Bar

5 Min AMRAP:
10 Razor Curl
10 Reverse Hypers

Day 5

15 Min to Heavy Complex:
Hang Power Snatch
Hang Snatch
Overhead Squat

4 NFT:
3 HP Snatch @80% of Complex
5 Box Jump + Depth Jump
10 Bar Over Burpees

Gymnasty EMOM10:
Odd – Ring Muscle Up + 5 Dip
Even – 20-30 Sec Hollow Rock

Day 6
Deadlift Heavy Single
Cap @90%

Partner WOD:
Buy In: 1 Mile Run (Split into 2 400m Runs Each Partner)

Then As A Team:
100 Pull-Ups
100 Push-Ups
200 Bodyweight Squats
200 Russian Swing 53/35lb
300 Double Unders

*Rest/Switch as Needed

Day 7
OFF

WEEK OF 10.16.17

Day 1

Back Squat 5 RM
Then 2×5 -10% of 5 RM

10 Min to Reach a Heavy
1 Pocket/Hip Clean
1 Hang Clean
1 Clean
* after last 3 sets do 5 Squat Jump + Box Jump

4RFT
5 Power Clean 165/113lb
10  Pull-ups (c2b)
20/15 Cal Row

*Rest 1 Min

2 Min On/1 Min On: x3
DB Walking Lunge
Reverse Hyperextension

Day 2

EMOM 12:
Odd: 5 RMU
Even: 25 Double Unders

Muscle Builder: 3 Sets
10 Bicep Curl *Each
10 Strict Chin-Up
ME Ring Row

For Time:
100 Wallball 20/14lb to 10/9’ target
*Every Break Run 100m
100 Kettlebell Swings 53/35lb
*Every Break Perform 8/5 Push-Up
Bike 100/80 Cal

Day 3

Jerk from Rack Heavy 1
Then 3×3 @75%
On a 20-minute clock, for max reps/pounds:
Partner 1:
 0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat

Then, Partner 2:
 10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Day 4

OHS 3×5 @50%
Snatch Balance 3×3 @50%
5 Sets Snatch Complex: Cap 75%
1 Hip/Pocket
1 Hang
1 Floor

1 Min On/30 Sec OFF x 4
Power Snatch 95/63lb
Bar Over Burpee

Day 5

Deadlift Heavy Single
*Cap at 8 Working Singles
*15-20 Min
Then 4×5 @75% of HS

2 Cycles:
2 Min AMRAP:
Suitcase Lunge 70/53lb
2 Min AMRAP:
Dumbbell Bench 70/40lb (each arm)
1 Min AMRAP:
Weighted V-Up 20/14

Day 6

CrossFit Team Series:
For time:
Partner 1 completes:
 1,000-m row
 50 thrusters
 30 chest-to-bar pull-ups
Then, Partner 2 completes:
 1,000-m row
 50 thrusters
 30 chest-to-bar pull-ups

Day 7

OFF

WEEK OF 10.09.17

Day 1

Team Series Workout 6
GHD Work: 3-5 Sets, 10-15 Reps Each
Back Ext.
Hip Ext.
Reverse Hyper
Sit-Up with 25/15

Day 2
3 Sec Paused Front Squat:
3×3 @ 70%

5 Sets: Cap @75%
1 Hip Clean
1 Hang Clean
1 Clean
*Rest 2 Min

10-15 Min Mobility Work:
Target Hamstring, Thoracic Spine, Shoulder Complex

Day 3
Bench Press 5×5
*Challenging Wt. Across Sets
*Cap @80%

Superset:
Bent Over Row 5×10
Ring MU x 1 ME Set, 4 x½ ME Reps

Core Circuit: 4 Sets
1 Min  GHD Sit-Up *No Hyperext.
1 Min  Wt. Reverse Plank

Running Accessory:
5 Sets
Sprint 200m
Walk/Jog 100m

Day 4
Restoration Workout:
5 Sets @ Submax Pace
20 Cal Row
1 Min HS Walk for Distance
1 Min DU for Reps

GHD Work: 2-3 Sets
Reverse Hyper x 20 reps
Razor Curl x 10 reps

10-15 Min Mobility
Target Hip Flexor, Quad, Abdominal Area

Day 5
Overhead Squat 3×3 @50%
Snatch Balance 3×2 @50%
Block Snatch (Knee)
4×2 @70%

5 Intervals:
Bike 12/10 Cal
12 Toes to Bar

10-15 Min Mobility
Target Shoulder Complex, Thoracic Spine, Rotator Cuff

Day 6
Team Series 7

Day 7
OFF

WEEK OF 10.02.17

Day 1

Team Series 4

For Time:
100 Cal Row
*Switch as Needed
100 Toes to Bar/HKR Total

Muscle Building: 4 Sets
10 Wt. Push-Up 45/15
15 Ring Row
20 Plate Tricep Extension

Day 2

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×8 @80% of HS

Goodmorning
5×3 @Heavy
*WIDE Stance

5 Rounds FT:
Bike 15/12 Cal
5 Ring Muscle-Up

Day 3

3×1 OHS @50%
3×3 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
1×3 @70%
1×2 @75%
6×1 @78%\
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Deadlift
2×3 @75%
2×3 @80
5×1 @85%

Row/Bike 5 Min Cool-Down

Day 4

Restoration Workout:
20-30 Min
Run 400m *Light Pace
20 Russian Swing 53/44
25’ HS Walk

3 Sets:
5-8 Razor Curl
10-15 GHD Sit-Up
Inchworm Plank x20 Sec

Day 5

Paused Front Skwat
3×1 @80%
*Pause 3 Sec

Jerk from Split
1×5 @40, 1×5 @45, 2×3 @50%

Clean & Jerk
1×2 @75%
1×2 @83%
5×1@88%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Day 6

Team Series 5
AMRAP10
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Day 7
OFF

WEEK OF 09.25.17

Day 1

TEAM SERIES
For time:
120 double-unders
120 chest-to-bar pull-ups
120 hang power snatches 95/63lb
120 double-unders

3 Sets
10 Back Extension
15 Sec L-Seat

Day 2

Paused Front Skwat
3×1 @75%
*Pause 5 Sec

Jerk from Split
1×5 @45, 1×5 @50, 1×3 @55%

Clean & Jerk
1×2 @78%
1×2 @83%
4×2@85%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

AMRAP10
6 Ring Muscle-ups
25 Wall Balls 20/14 to 10/9’

Day 3

For Time:
3000/2500 Row
40 Burpees
2000/1500 Row
20 Burpees
1000/750m Row
10 Burps

30 Min Time Cap

3 Sets:
10 GHD Sit-Up 5 sec temp
Max Effort Hanging Leg Raise

Day 4

3×1 OHS @60^
3×2 Snatch Balance @50%
*Both of Snatch 1RM

Snatch
1×3 @73%
1×2 @78%
6×1 @83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

3RFT
3 Rope Climbs
20 Push-ups
30 Cal Bike

Day 5

Deadlift
2×3 @75%
1×3 @83%
5×1 @88%

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×8 @75% of HS

Goodmorning
3×5 @Moderate
*WIDE Stance

Max Effort Handstand Push-up
then
4 Sets
1/2 ME Reps
*Bike 20 Cal B/T Sets

Day 6

TEAM SERIES
For time:
50 synchronized wall-ball shots
30 cleans, 135/95lb
50 synchronized wall-ball shots
20 cleans, 185/135lb.
50 synchronized wall-ball shots
10 cleans, 225/155lb.

12 Minute Cap

20/14lb to 10/9’ target
Must be at the bottom of the squat at the same time

@ 15 Minutes

5 Minutes to reach max weight hang clean.
Clean can be squat or power. The score is total weight between two athletes.

Day 7
BIke Option:
150/120 cal bike
100/80 cal bike
60/40 cal bike

/10 CTB

WEEK OF 09.18.17

Day 1
Paused Front Skwat
5×1 @70%
*Pause 3 Sec

Jerk from Split
3×3 @45, 50, 55%

Clean & Jerk
3×2 @75%
4×2 @80%
2×2@83%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

Day 2
Deadlift
3×3 @70%
3×3 @78%
5×2 @85%

Box Skwat
Work to Heavy Single
*1-2 Inch Below Parallel
Then 2×5 @80% of HS

For Time:
150 Russian Swing 72/53
*Each Break Perform 10 Burpees + 200m Run

Day 3
20 Min of work:
Bike 50 Cal
50ft. HS Walk
10 Ring Muscle -Ups

5 Sets:
Wt. Plank 45/25 x 1 Min
Reverse Hyper x 20
Back Ext. x 15

Targeted Mobility:
Hamstring
Glute
Thoracic Spine – Lat

Day 4
3×1 OHS @65^
3×3 Snatch Balance @55%
*Both of Snatch 1RM

Snatch
3×3 @70%
3×2 @75%
5×1 @80%
*No TNG
*Rest 10-20 Sec Between Reps
1-2 Min Between Sets

AMRAP15:
20 Cal Row
30 Wallball 20/14lb to 10/9ft
20 Toes to Bar

Day 5

EMOM 8
1 Clean + Power Clean
*Work up to Heavy
*No TNG

For time:
800M Run
Then
4RFT:
3 Power Clean 225/153lb
10 Bar Over Burpees
Then
100 Double-Unders

Day 6
Programmed Warm-Up
3 Sets:
20 Band Row
10 Back Ext.
10 GHD Sit-Up
10 Razor Curl (Attempts)
*Scale to Partner Assisted Russian Leg Curl

9-15-21 reps for time of:
Synchronized thrusters 95/63lb
Synchronized bar-facing burpees

Day 7
OFF