WOD of the week

Week 15!

CROSSFIT 

 

MONDAY

STRENGTH

EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Tough Ring Rows

(Score is No Measure)

 

WORKOUT

EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (22.5/15)|(15/10)
10 Pull-ups

TUESDAY

STRENGTH

EMOM x 10 MINUTES
4 Back Squats*

*Increase weight every other round. Keep weight moderate.

(Score is Weight)


WORKOUT

NCFIT CLASSIC WORKOUT

"THE REGULATOR"

FOR TIME
750m Row
10 Thrusters (43/30)|(30/20)
500m Row
20 Thrusters
250m Row
30 Thrusters

(Score is Time)


WEDNESDAY

STRENGTH

6-4-2-6-4-2
Bench Press*

*Increase weight every round. Keep weight moderate.

(Score is Weight)


WORKOUT

AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (9/5)
250m Row

(Score is Rounds + Reps)

 

THURSDAY

STRENGTH

EMOM x 10 MINUTES
4 Deadlifts*

*Increase weight every other round.
Keep weight moderate.

(Score is Weight)



WORKOUT

5 ROUNDS FOR TIME
15 Deadlifts (55/35)|(45/30)
15 Sit-ups
10 Box Jump-Overs (60/50)

(Score is Time)


FRIDAY

STRENGTH

EMOM x 10 MINUTES
4 Push Press*

*Increase weight every other round. Keep weight moderate.

(Score is Weight)


WORKOUT

FOR TIME
50/40 cal Assault Bike

into...

4 ROUNDS
10 Push Press (60/45)|(45/30)
15 Toe 2 Bar
(Score is Time)

 

SATURDAY

BENCHMARK WORKOUT

"CINDY"

AMRAP x 20 MINUTES
5 Pull-ups
10 Push-ups
15 Air Squats

(Score Rounds + Reps)

 

SUNDAY

WORKOUT

3 ROUNDS FOR TIME
30/20 cal Assault Bike
50 Sit-ups
25 Power Snatch (35/55)|(30/20)

(Score is Time)

 

FINISHER

4 SETS*
7 Full Curls
7 Full to Half Curls 7 Half to Full Curls

*Athlete can use DB or Barbell

-Rest as Needed b/t Sets-

(No Measure)

POWERLIFTING

MONDAY

A.) BENCHPRESS

*A-table, 10 reps

B.) SQUAT (PAUSED)
*A-table, 6 reps

TUESDAY

A.) DEADLIFT (PREFERED STYLE)
*A-table, 6 reps
B.) FRONTSQUAT
*A-table, 6 reps

 

WEDNESDAY

A.) Strictpress
A-table, 6 reps
B.) Benchpress (narrow grip)
A-table, 6 reps
C.) Pullups Or Curls
5 sets of 5-10 Reps

THURSDAY

A.) Squat
A-table, 10 reps
B.) Deadlift (Non-Prefered Style)
A-table, 6 reps

GYMNASTICS

A) Handstand pushups
  • Pike/parallette Pushup
  • Box pushups (on knee or toes)
  • Negative HSPU
  • Kipping HSPU
  • Strict HSPU
  • (deficit)
*choose 1 of the above to work with for 15 min
B) EMOM 20:
min 1: 12 HRPU
min 2: 15 Hollow Rocks    / 15 s Tuck-Hold
min 3: 1-2 Ropeclimbs     / 2-3 rope rows
min 4: 20 DU   / 60 SU
x5
*aim to have work done in 30-40 s each minute. That gives around 30-20 s to move to the next excercise.
 
C) Tabata: Arch hold
20 s work / 10 s rest
x8
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