WOD

WOD2018-02-03T07:42:36+00:00

Weekly BURN Workouts: 2/11/19-2/15/19

Monday, 2/11/19:
A. DB Front Rack Squats
10-8-6-4-2 rest 1 min between sets
+
AMRAP 10:
20 Box Jumps
10 Wall Ball Shots

Tuesday, 2/12/19:
Every 4m x 20m
10/7 Cal Ski
14 DB Deadlift
14 Alt DB Shoulder to Overhead

Wednesday, 2/13/19:
For Time
50/35 Assault Bike Cals
30 DB Hang Squat Cleans
150 Double Unders
30 DB Hang Squat Cleans
50/35 Assault Bike Cals
*22 min cap*
*DU Scale = reduced reps or 300 Single Unders

Thursday, 2/14/19:
Wodapalooza Qualifier WOD 4:
AMRAP 16:
2 Devil’s Press (50/35)
2 DB Step Ups (50/35) (24/20)
**Reps increase by 2’s: 2/2, 4/4, 6/6, 8/8, etc**
+
5 min Ab circuit:
30 sec Intervals:
V-ups
Russian Twists
Leg Raises
Flutter Kicks
Rest
x2

Friday, 2/15/19:
Tabata x 8 intervals each movement:
Row (20 sec sprint, 10 sec slow pull- NO STOPPING)
Single arm DB Situps
ZPress
Knees to Elbow
Squat Pulses

**Please note: workouts subject to change without notice.**

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Weekly Burn Workouts: 1/21/19-1/25/19

Monday,  1/21/19:

A. Russian Step Ups x 10/leg https://youtu.be/OWJm7Q30AWQ
Rest 90s x 4 sets
+

EMOM 6
30 Double Unders
10 Goblet Lunges
**Both movements within the minute. 45 sec cutoff. Reduce
number of lunges to finish within the minute. Single unders=30 Reps.**

 

Tuesday,  1/22/19:

A1. DB Bench Press x 10 reps @ 2112 tempo
A2. Single Arm Banded Lat Pulldown x 10 Reps/side
rest 60s x 3 sets
+

AMRAP 12:
20 DB Push Press
10 Burpee Pull Ups
15 DB Push Press
10 Burpee Pull Ups
10 DB Push Press
10 Burpee Pull Ups

 

Wednesday,  1/23/19:

Every 3m x 27m
1 – 500m/400m Ski Erg
2 – 1k Assault Bike
3 – 300m run

 

Thursday,  1/24/19:

“The Natalie Meets DB’s”
5 Rounds
10 DB Squat Cleans
10 Box Jump Overs
10 Toes to Bar

 

Friday,  1/25/19:

40 sec on/20 sec off:

Row
Russian KB Swings
DB Snatches
DB Situps
KB High Pulls
x5 Rounds

Weekly CrossFit Workouts: 1/14/19-1/20/19

Monday, 1/14/19:
Front Squat
2-2-2-2-2 @ 80-90%
rest 2-3 minutes after each set
+
4 Rounds
20 Air Squats
15 Front Squats 95/65
10 Back Squats 95/65
*11m cap*

Tuesday, 1/15/19:
A1. DB Bench Press x 8-10 reps @ 2112 tempo
rest 30s
A2. Landmine Row x 6-8 reps/side
rest 90s x 3 sets
+
EMOM 12
Odd: 3-5 Muscle Ups/ 6-8 C2B Pull Ups / 10 Pull Ups
Even: 50 Double Unders

Wednesday, 1/16/19:
750m Row
rest 3 minutes
500m Row
rest 2 minutes
250m Row
rest 2 minutes
500m Row
rest 3 minutes
750m Row

Thursday, 1/17/19:
5 sets:
9 Burpee Box Jump Overs (24″”/20″”)
15 DB Front Squats (50/35)
15/12 Cal Assault Bike
Rest 2 min between

Friday, 1/18/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Hang Power Snatch
1 Power Snatch
*building*
+
Buy In
500m Ski Erg
+
21-15-9
OHS (115/80)
American KBS (53/35)
**Scale for OHS= Sandbag Squats**

Saturday, 1/19/19:
Open Workout 11.5
AMRAP 20
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Ball Shots 20/14

Sunday, 1/20/19:
Groups of 3:
25 Min Clock:
Partner A: 300m Run
Partner B: AMRAP: 5 Pullups + 10 Pushups+ 10 Russian KB Swings (53/35)
Partner C: 10 Situps + 20 Cross Body Mountain Climbers

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 1/14/19-1/18/19

Monday, 1/14/19:
Rear Foot Elevated Split Squats x 10/leg
rest 90s x 4 sets
+
4 Rounds
20 Air Squats
15 Goblet Squats
10 Jumping Squats
*11m cap*

Tuesday, 11/15/19:
A. EMOM 10:
1: DB Floor Press x 8-10 Reps
2: Bent Over DB Rows x 8-10 Reps
+
B. AMRAP 12:
10 Jumping Pull Ups
10 Pushups
100 Single Unders

Wednesday, 11/16/19:
750m Row
rest 3 minutes
500m Row
rest 2 minutes
250m Row
rest 2 minutes
500m Row
rest 3 minutes
750m Row

Thursday, 11/17/19:
5 sets:
9 Burpee Box Jump Overs (24″”/20″”)
15 DB Front Squats (50/35)
15/12 Cal Assault Bike
Rest 2 min between

Friday, 11/18/19:
90s Ski Erg
30s rest
90s AMRAP 10 Alt DB Snatch + 10 Russian KB Swings
30s rest
x 5 sets
+
5 minute clock
KB Dead Stop Russian Twists x 10
20 KB Plank Taps

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 1/7/19-1/13/19

Monday, 1/7/19:
Front Squat
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
2-3 @ 90%
+
EMOM 12:
1: 15/12 Cal Row
2: 20 Russian KB Swings (70/53)

Tuesday, 1/8/19:
“Holy Trinity”
AMRAP 20
Strict Chest 2 Bar Pull Ups
Push Ups
Dips
*there is no set rep scheme*
*Accumulate as many reps as possible*
*break and pace however you’d like*

Wednesday, 1/9/19:
1k Assault Bike
15 Box Jump Overs (24/20)
60 Double Unders
rest 2m x 5 sets

Thursday, 1/10/19:
18-15-12-9-6-3
Deadlifts 135/95
Toes to Bar
Push Jerks 135/95

Friday, 1/11/19:
A. Every 2 min x 14 Min: Snatch Complex:
1 Snatch High Pull
1 Hang Power Snatch
1 Slow Pull Power Snatch (3sec pull to knee)
(work between 65-75% of 1RM Power Snatch)
+
3 Rounds
20/15 Cal Row
20 Alternating DB Snatch (50/35)
*10 min cap*

Saturday, 11/12/19:
2 minutes on / :30s rest
Ski Erg Max Cals
Burpees max reps
Medball Cleans max reps
x 4 Rounds

Sunday, 11/13/19:
In Groups of 3:
6 rounds:
1 minute DB Power Cleans (50/35)
30 seconds Rest
1 minute KB Swings 53/35
30 seconds Rest
1 minute Box Jumps 24/20
30 seconds Rest
*each partner hits each station 6 times*

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 1/7/19-1/11/19

Monday, 1/7/19:
A. Front Foot Elevated Split Squats x 10/leg
Rest 90 sec x 4 sets
+
AMRAP 12
300/250m Row
20 Air Squats
15 Russian KB Swings

Tuesday, 1/8/19:
EMOM 21:
Min 1: 10/7 Ski Erg Cals
Min 2: 10-15 Pushups
Min 3: 8-10 Pullups

Wednesday, 1/9/19:
1k Assault Bike
15 Box Jump Overs (24/20)
60 Double Unders
rest 2m x 5 sets

Thursday, 1/10/19:
18-15-12-9-6-3
DB Deadlifts
DB Sit Ups
DB Push Presses
+
Core *coaches choice*

Friday, 1/11/19:
1 min DB Thrusters
1 min Burpees
1 min Mountain Climbers
1 min Lunges
1 min rest
x 5 Rounds

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 12/31/18-1/6/19

Monday, 12/31/18:
Front Squat
6 @ 70%
5 @ 75%
5 @ 80%
4-5 @ 85%
+
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB in Farmer’s Carry hold
15 Dumbbell Thrusters
15 Alternating Reverse Lunges with DB in Farmer’s Carry hold
5 Dumbbell Thrusters
5 Alternating Reverse Lunges with DB in Farmer’s Carry hold
*12 min cap*

Tuesday, 1/1/19:
10am CLASS ONLY!
HAPPY NEW YEAR!
“Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
*8m cap*
rest 4 minutes x 3
*compare to 1/9/17*

Wednesday, 1/2/19:
2 minute clock
20 Wall Ball Shots (20/14)
MAX Cals Bike in remaining time
rest 2 minutes x 6 sets

Thursday, 1/3/19:
For Time:
10-9-8-7-6-5-4-3-2-1
Double KB/DB Deadlift 70/53/hand
Toes to Bar
Rest 3mins
For Time:
1-2-3-4-5-6-7-8-9-10
Dips (ring or bar)
Double Kettlebell Clean (53/35)

Friday, 1/4/19:
A. Every 2 min x 14 min: Snatch Complex:
1 Snatch Lift Off (pause 2sec at knee)
1 Snatch High Pull (slow 3sec pull to knees before speed)
1 Power Snatch (slow 3sec pull to knees before speed)
(work between 65-75% of 1RM Power Snatch)
+
“Amanda”
9-7-5
Muscle Ups
Squat Snatches 135/95
*10 min cap*

Saturday, 1/5/19:
For Time
5 Rounds:
50 Double Unders
15 Box Jump Overs (24/20)
10 Push Jerks (155/105)

Sunday, 1/6/19:
In Groups of 2:
80/60 Cal AB *switch every 10 cals*
+
3 Rounds:
40 Burpees to a plate
40 KB Swings (53/35)
40 TTB
+
80/60 Cal AB *switch every 10 cals*

**Please note: workouts subject to change without notice.**