WODs

WOD

Workout of the Day

Tuesday 18th February 2020

“Elizabeth”

For Time:

21-15-9

Squat Cleans 135/95

Ring Dips


Accessory

2 Rounds

30 Face Pulls

10 Swimmer Raises

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Workout of the Day

Monday 17th February 2020

4 Rounds

100ft Front Rack KB Walking Lunge 53s/35s

12/9 Cal Assault Bike

7 Push Press (climbing)

rest 90 seconds

Move immediately from each movement to the next with as little rest as possible


Accessory

2 Rounds

20 Bulgarian Split Squats

20  Single Leg Glute Bridges/ Side

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Friday 14th February 2020

Workout of the Day

For As long As possible in 14 min

with a partner

Row 250m/150m

10 Deadlift 185/125

*increase Deadlift by 2 each round


Rx Plus Option

225/155

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Workout of the Day

Thursday 13th February 2020

Weightlifting

AMRAP 20 

2 Front Squat (climbing)

12 Weighted Sit Up (anchor feet with DBs)

30 Flutter Kick Hanging From Bar

rest 60 seconds to 90 seconds

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Workout of the Day

Wednesday 12th February 2020

CrossFit Games Open 14.1

AMRAP 10 min

30 Double Unders / 60 Singles

15 Power Snatches 75/55


Accessory

3 rounds

1 Min Hip Extension Hold

30-45 second Quad Ext/side (banded)

1 min Med Ball Step Overs

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Workout of the Day

Tuesday 11th February 2020

Strength

18 min Cap

Back Rack Lunge

front foot on 45lb plate

5 reps / side with 3 second tempo down

Look to climb in weight and find something heavy 


Conditioning

AMRAP 6

3 HR Push Ups

6 KB SDHP 70/53

9 Box Step Ups 24”/20”

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Workout of the Day

Monday 10th February 2020

For Time:

10 Rounds

10 Wall Ball Shots

3 Ground to Overhead 50/35s


Accessory

3 rounds

10 Incline DB Bench Press ( heavy but unbroken) 

8 Single Arm Row / Side with tempo (3 down,1 top) 

*use KBs or DBs

30-45 second chin over bar hold

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Workout of the Day

Friday 7th February 2020

EMOM 5 Min

Row 15/10 Cals

EMOM 5 min

alternate between

Max Effort Strict Toes to Bar

Max Effort Ring Push Ups

EMOM 5 Min

Row 15/10 Cals

EMOM 5 min

alternate between

Max Effort Strict Toes to Bar

Max Effort Ring Push Ups

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Workout of the Day

Thursday 6th February 2020

EMOM 10

1 Sots Press + 1 Snatch Drop

then

EMOM 10

1 Power Snatch + 1 Squat Snatch


Conditioning  

Cap at 12 min

10-1

1-10

Burpees

Kettle bell Swings 70/55

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Workout of the Day

Wednesday 5th February 2020

15-12-9-6-3

Bench Press

After each set

10 Pendlay Rows (heavier)

15/10 Cal Bike sprint


rest 90 seconds in between

*Build across on the bench press

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Workout of the Day

Tuesday 4th February 2020

4 Rounds

5 Front Squat (tempo 3 down)

5-10 Weighted Push Ups

-rest 60 to 90 seconds- 


Conditioning

Every 90 seconds for 8 rounds

3 Position Power Clean

(high hang, below knee, ground)  

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Workout of the Day

Monday 3rd February 2020

For Time:

9-15-21

Pull Ups

Jerks 155/105


Accessory 

2 Rounds

30 Second L Sit Hold

30 second Vups

30 second Hollow Hold

rest 90 seconds  

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Friday 31st January 2020

Workout of the Day

With a partner

Row 1 mile

2 Rounds

75 Lunges

75 Sit Ups

75 Mountain Climbers

Bike 1 mile

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Thursday 30th January 2020

Workout of the Day

4 Rounds for time

10 Power Clean 135/95

8  Back Squat 135/95

6 STOH 135/95

this should feel like “DT”

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Workout of the Day

Wednesday 29th January 2020

EMOM 20

1: 50 Double Unders

2: 15-20 Heavy Floor Press

3: 15-20 Toes to Bar

4: Rest

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Workout of the Day

Tuesday 28th January 2020

AMRAP 3

3 Burpees

6  sit ups

9 Wall Ball Shots 20/14

rest 1 min

Repeat for 4 cycles



Accessory

AMRAP 10

5 Strict press ( 3-5 second negative on way down )

3-5 weighted Chin Ups ( strict )

rest 30-45 seconds

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Workout of the Day

Monday 27th January 2020

Every 5 min for 4 Rounds

Row 500/400m

Deadlift

Round 1: 5 deadlift

Round 2: 3 deadlift

Round 3: 2 deadlift

Round 4: 1 deadlift

Build across to find a heavier single for the day

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Workout of the Day

Friday 24th January 2020

4-5 Rounds

10 Heavy Bench Press(climbing or across)

15-20 Lat Pull Downs

15-20 Bicep Curls

45 Seconds Jump Rope or Bike

rest 90 seconds

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Workout of the Day

Thursday 23rd January 2020

AMRAP 25

For Quality

4 OHS (climbing)

15 Single Leg Glute Bridges / Side

15 Hamstring Ball Roll Outs

Your Choice of Strict Pulling or Pressing for 5-7 reps

rest as necessary

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Workout of the Day

Wednesday 22nd January 2020

4 Rounds
Row 500/400m
Each as fast as possible
rest 1.5:1

4 RFT
10 Jumping Lunges
8 Jumping Pull Ups
6 Toes to Bar  

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Fitness 
Performance 

Performance

Workout of the Day

Kipping Skill Work
20 Small, Medium, Large Swings

AMRAP 7
4 Strict+4 Kipping Handstand Push Ups / Box Assisted
10 Ring Dips / Box Dips

Workout of the Day

5 Rounds Not For Time:
5 Split Jerks
10 Strict Pull Ups ( weighted)
*increase weight each round - build in weight with no misses - drop in weight if necessary

Workout of the Day

Snatch Skill Work
4 sets of 3 reps each
Hang Snatch
Hang Snatch below knee
Snatch high pull+snatch

EMOM 8
Even:
10 Reverse KB Lunges 55/35
5 Double KB Clean 5/35
Odd:
5 Triple Unders

Workout of the Day

3 Rounds
50 Cals Assault Bike
50 Air Squats

Workout of the Day

Clean Skill Work
4 sets of 3 reps each:
Hang Clean
Hang Clean below knee
Clean high Pull + Clean

For Time:
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk

P: 155/105
F: 135/95

Rest Day

Athlete Saturdays

Build to a heavy 3 rep Tempo Front Squat

1 rep at tempo (3 down, 2 at bottom)

then 2 regular front squats

Workout of the Day

For Time:
Run 800m
Row 1000m
Run 800m

Workout of the Day

Snatch Skill Work
4 sets of 3 reps each:
High Hang Snatch  
Snatch From Below Knees
Snatch High Pull + Snatch
then
As a team of 2 or 3
BBJO
DB/KB Bench Press
Wall Ball Shots
+2 Rep Scheme
each round moments increase by 2 reps
As many reps as possible in 14 min

Workout of the Day

Clean Skill Work
4 sets of 3 reps each:
High Hang Clean
Clean From Below Knees
Clean High Pull + Clean  

For Time:
3 Rounds
30/20 Cals Assault Bike / 20/15 cals row
15 Kettle bell Swings 70/55
8 Strict Ring Dips

Rest 5 min then 1 Max Effort Set of:
AB Cals in 1 min / row cals in 1 min
Max Unbroken Set of KBS 70.55 55/35
Ring Dips / stationary dips

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WODs | CrossFit Radford