WOD
Workout of the Day- Monday 9/24/2020
Strength
Sumo Deadlift: Build to 1RM in 10 sets. Rest 2:00
– Goal: have a plan in terms of how to progress. Don’t sacrifice
form for weight
Conditioning
”BP Benchmark #4”
AMRAP 10:
10 Russian KBS(70, 53)
10 Goblet Squats (70, 53)
10 Burpees
– Goal: Don’t underestimate this one – find a pace that allows you to work for 10 minutes with minimal
rest breaks. KB weight choice should be heavy.
L3: (53, 35)
L2: (45, 30)
L1: (35, 25) (Up Downs)
EXTRA CREDIT:
Glute March x 5:00 max reps
Active Straight Leg Raises x 60s each
WOD: GYM & VIRTUAL
Virtual:
Strength:
5 sets with :30 rest after each movement
1a) DB Curl and Press x 10 reps each side
1 b) DB row x 10 each side
METCON:
Then 10 minute AMRAP:
5 burpees
10 DB hang squat clean (5/5)
Gym:
Strength:
Your Next Lift 3 sets of 3 reps with 2:00 rest in between. Shooting for about 80-85%.
Metcon
5 Rounds with Rest 2 minutes after each Round:
(Challenging weight, lunges will be most challenging, so base on that)
5 Hang Power Clean
10 Front rack Reverse Lunge
:30 second racked hold
WOD: Clean, Front Squat, Run, Row
Strength:
Your Next Lift. 3 sets of 5 at working weight. Continue to add weight from previous cycle!
Metcon:
16 Min. AMRAP:
4 Squat Clean + Front Squat Complexes
8 Pendlay Rows
125m Run
Wednesday WOD: Handstand Push Up; Cleans; Lunges; Double Unders
Strength:
Your Next Lift 3 x 5; 2 min rest in between sets.
* Take 3-4 warm ups sets working up to working weights.
Metcon:
12 Min. AMRAP:
3 handstand Push Ups
6 KB Cleans each side (24/16)
9 goblet lunges
12 Double Unders
WOD: Snatch, Overhead Squats, Pull Ups
Strength:
Power Snatch + Hang Snatch + OverHead Squat
10 sets x 1 rep
Metcon:
20, 15, 10, 5:
Pullups
40- 30- 20- 10:
2x air squats
Monday’s WOD: Gym & Virtual
Gym
Strength: Your Next Lift 3 sets of 5 reps
3-4 warm up sets, working your way up to your working weight.
Metcon: Hero WOD “Donny”
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Virtual
Strength:
5 sets of 8 each side of:
1a) Tall Kneeling Tornado Press
1b) Single Arm Front Rack Squat Tempo (2,2,2)
Metcon:
12 AMRAP:
3 strict Burpees (full squat, kick back to plank, push up, kick back to full squat, big Jump)
6 Deadlift Jumps
9 Sit ups
Saturday’s WOD
Gym
Strength: Work up to 70% Cleans around 8 sets of 2. Resting :90-2:00 between sets.
Metcon:
50-40-30-20-10 reps of:
Push Ups
Russian KBS (32/24). **these should be heavy
Virtual
Strength: 3 supersets of:
1a) Single Leg Glute Bridges with 3 ct. hold at top: 10 reps each leg
1b) Plank Shoulder Taps: 30 reps total
:90 Rest between each set
Metcon:
50-40-30-20-10 reps of:
Push Ups
Squats
WOD: Virtual & Gym options
Gym
Strength: Your Next Lift. 3 x 5
Metcon:
10 – 1 reps of:
KB Snatch right
KB Snatch Left
Goblet Reverse Lunges each leg
Virtual
Metcon:
16:00 EMOM:
2 Turkish Get Ups each arm
3 KB Windmills each arm
10 Weighted Sit Ups
20 Toe Taps to DB/ Switch Steps each leg
Workout of the Day: Beirut Tribute WOD
The 4 rounds mark the day of the explosion, 135 air squats the number of deaths, 8 bar muscle ups the month and 2020 power cleans and front squats the year. The 102 sit ups represent the number of missing people.
If you’d like to help, please consider donating to the Lebanese Red Cross here.
The Beirut Tribute WOD was created by 9616 CrossFit as a way to honour the people who got killed and were injured during the devastating Beirut explosion last week.
The set of explosions on Tuesday August 4, which were preceded by a large fire at the Port of Beirut, killed at least 137 people and injured about 5,000 others.
WOD
Strength:
Your Next Lift. 3 sets of 5 reps
Metcon:
20 minute emom:
15 Barbell row- 95/65
10 Russian twists 25/15
15/12 pushups
30s hollow hold
WOD: Jerk Skill Work & “Jack”
Strength Skill Work:
Jerk: Split Or Push Jerk. We are working from the ground, not the rack.
Work up to 50-60% of your 1RM. Choose one style of jerk and stick with it.
8-10 sets of 3 reps. Rest 2:00 between sets.
This is not touch and go. Skill work is done to refine movement patterns.
METCON: “Jack”
20 Min AMRAP:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 24/16K
10 Box Jumps, 24/20 in
L3: 95/65; 20/12K; 20/12 in.
L2: 85/55; 16/12K; 12/6 in.
WOD: In Gym & Virtual Options
GYM
Strength: Your Next Lift 3 sets of 5 at your working weight
**Check your previous cycle and add 5-10 pounds of press and bench press OR 10-20# on Squat/Deadlift.
***If you are on cycle 3, remember it is now time to Front Squat.
Metcon:
12 AMRAP:
10 burpees
25 Double Unders
Virtual
Strength: 5 Supersets with :30 rest in between each set/movement:
1a) Single Arm Rows x 10 each
1b) Glute Bridge Floor Press x 10 each
Metcon:
20-15-10-5:
burpees
40-30-20-10:
sit ups