WODs

WOD

Workout of the Day

Monday 1st June 2020

Warm Up

2 Rounds

Run 100m

20 Leg Swings

20 Sit Ups

10 Scorpions

Workout

4 Rounds For Time:

Run 200m

Row 200m

10 Thrusters or Air Squats

10 Burpees

Close Out

2 rounds

30 v Ups

10 Inchworm Walk Outs

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Workout of the Day

Friday 29th May 2020

Warm up

3 rounds

20 arms swings

20 leg swings

10 Cossack squats

10 broad jumps

Workout

4 rounds

Row 400/300

Then inmeadiately into

Max rep floor press

Rest 90 seconds after each

Close out

Tabata

Flutter kick

Reverse sit ups

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Workout of the Day

Thursday 28th May 2020

Warm up

5 min run

5 min jump rope

Workout

Amrap(12min cap)

60 sit ups

40 dB snatches (GTOh)

30 double unders

Close out

2 rounds

30 front raises

30 side raises

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Workout of the Day

Wednesday 27th May 2020

Warm Up

2 Rounds

20 Pass Throughs

15 Air Squats

15 Push Ups

15 Sit Ups

15 Leg Swings/side

Workout

AMRAP 10

5 Strict Press

10 Front Squats

5 Burpees

Close Out

3 Rounds

:30/:15

V Sit Sliders

Reach Thrus

Rotator Planks

Alt Mountain Climbers

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Workout of the Day

Tuesday 26th May 2020

Warm Up

2 Rounds

10 Cossack Squats

10 KB windmills

10 Perfect Squat Steps

30 Jumping Jacks

Workout

4 Rounds For Time

Row 400m/300m (100 Double Unders/ 150 Singles)

10DB Shoulder To Overhead( 20 Push Ups)

20 Alternating DB Lunges  (BW Lunges)

Close Out

2 Rounds

50 Russian Twist

5 Push Up Negatives (5 seconds)

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Saturday 23rd May 2020
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Workout of the Day

Friday 22nd May 2020

Warm Up

in as few sets

100 Russian Kettlebell swings

or

100 sit Ups

Workout

AMRAP 12

5 Alternate Stance Push Ups

10 Bent Over Rows (any weight/object)

15 Russian Twist

Close Out

10 min walk

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Workout of the Day

Thursday 21st May 2020

Warm Up

5 min Double Under Practice

then 2 rounds

10 Air Squats

10 Jumping Lunges

10 Inchworms

Workout

For Time:

Row 2000m

or Bike 5K

Close Out

2 Rounds

1 min Plank hold

1 min Hollo Hold

rest 1 min

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Wednesday 20th May 2020

Workout of the Day

Warm Up

3 Rounds

20 Bent Over Rows

10 Scap Push Ups

20 Leg Swings

20 Arm Swings

Workout

For Time:

1-10

Strict Handstand Push Ups (Assisted)

10-1

Kettle bell Swings 70/53

* Atlernate variations if not in the gym

Substitute Kettlebell swings for inchworms or V Ups.

Close out

2 Rounds

30 seconds per leg

Couch Stretch

1 min Prayer Stretch

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Workout of the Day

Tuesday 19th May 2020

Warm Up

2 Rounds

10 Frankenstein+RDL Walk

20 Jumping Jacks

30 Samson Lunges

Workout

4-5 Rounds in 20 min

8 Single Leg Deadlifts/Side

20 Single leg Glute Bridges/Side

20 Hamstring Curl/ Sliders

rest 90 seconds

Close Out

3 Sets

5-10 Push Ups

30-60 second Bottom of Push Up Hold

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Workout Of the Day

Monday 18th May 2020

Warm Up

5 min Run

5 Min Jump Rope Practice

Workout

1-10 DB/KB Hang Squat Clean or Goblet Squat

10-20 Cal Bike or Row

Close Out

2 Rounds

10 Reverse Sit Up

60 Flutter Kicks

45 Sec Hollow Hold

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Rest Day

Sunday 17th May 2020
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Home Workout of the Day

Friday 15th May 2020

Warm Up

Tabata

Jumping Air Squats

Push Ups


Workout

10 RFT

30 Double Unders/ 50 Singles or Jumping Jacks

10 Ground to Overhead (KB DB Med Ball etc)


Close Out

10 min Walk

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Home Workout of the Day

Thursday 14th May 2020

Warm Up

2 Rounds

Figure 4s 50ft

20 Cossack Squats

20 Bowlers Squats

20 Leg Swings/leg

Samson Lunge 50ft

then

easy 5 min run to prep


Workout

10 x 100m Sprints

2 min in between


Close Out

2 Rounds 1 min each

V Sit

Seated Pigeon Pose/Side

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Workout of the Day

Wednesday 13th May 2020

Warm Up

10 min Run or Walk


Workout

10 to 1

Inchworms

Half Burpee Push Up


Close Out

Pick one:

100 KBS or DB

100 v Ups

100 Sit Ups

Try to complete in as few sets as possible

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Home Workout of the Day

Tuesday 12th May 2020

Warm Up

4 Rounds

20 Sit Ups

20 Alternating Mountain Climbers

20 Hollow Rocks


Workout

4 RFT

Run 200m

Weighted Carry 200m

60 Seconds STOH for mx reps

rest 90 seconds after each round


Close Out

Seal Pose 1 min

Sumo Squat 1 min

Dragon Pose 1 min/leg

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Home Workout of the Day

Monday 11th May 2020

Warm Up

7 min amrap

20 Lunges

20 Russian Twists (BW)

20 Jumping Jacks

20 Sit Ups


Workout

For Time:

10 Rounds

5 Burpees

10 Air Squats

15 Bent Over Rows


Close Out

2 Rounds

1 min each

Childs Pose

Pigeon Pose

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Rest Day

Sunday 10th May 2020
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Home Workout of the Day

Friday 8th May 2020

Warm Up

3 Rounds

10 Double Touch

10 Leg Swings/Leg

50ft Cherry Pickers

50ft Borad Jumps

50ft Frankensteins +RDL

Workout

Run 200m

rest 1:1

Run 400m

rest 1:1

Run 600m

rest 1:1

Run 800m

Time Each effort

Close Out

1 min at each station

Couch stretch/leg

Hamstring Stretch/leg

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Home Workout of the Day

Thursday 7th May 2020

Warm Up

3 Rounds

5 Windmills/Side

10 Scap Push Ups

Workout

4 Rounds

AMRAP 3

3 DB, KB, or Med Ball Clean

6 Push Ups

9 Anchored Sit Ups

rest 1 min

pick up where you left off

Close Out

9 Min AMRAP

5 Burpees

10 Supine “Toes to Bar”

30 Reach Thrus

30 Hollow Rocks

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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