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Weekly WODs

Monday 9/17

MONDAY - CROSSFIT

Weightlifting

Deadlift (Week 2 of 4)

Complete warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Metcon 9min AMRAP:
8 Cal Assault bike
8 Front Rack Lunges 115/75
8 American KB Swings 70/53

RX+ 135/95 Lunges

Tuesday, 9/18


Metcon (Time)(0-10min.)
5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups*RX+ CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part 2.

Metcon (Time)(10-18min.)
For Time:
1 mile run
*With a partner, in 200m intervals

Metcon (Time)(18-32min.)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
HSPUs

extra can be done anyday

 5 Rounds For Time:
15/12 Calorie Ski Erg
21/15 Calorie Row

Wednesday 

Weightlifting

OH Squat (Week 2 of 4

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Metcon (AMRAP - Rounds)

2 Rounds:
3min. EMOM:
15/12 Cal Row
Immediately into;
3min. EMOM:
5 OH Squats (155/105)
Immediately into;
3min. EMOM:
15 Toes-To-Bar

Thursday 

Metcon

Metcon (Weight)Every 5min. X 6 Rounds:
500m row
5/3/1 Hang Power Snatch (climbing)
15 Ring Dips

*5 reps for rounds 1+2
*3 reps for rounds 3+4
*1 Rep max attempts for rounds 5+6The scaled version of this today is just going to be working your form on the snatches. Just do 5 reps every round instead of climbing.


Friday 

Tackle a Boards WOD 

or at 9am Join Coach Neils Team series

Weightlifting

Push Press (Week 2 of 4)Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps


*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
2 Alt. DB Snatch, 70/50 (Round 1)
1 Round of 7 Pull-Ups + 8 Ring Push-Ups + 9 Wall Balls
4 Alt. DB Snatch, 70/50 (Round 2)
1 Round of 7 Pull-Ups + 8 Ring Push-Ups + 9 Wall Balls
6 Alt. DB Snatch, 70/50 (Round 3)
1 Round of 7 Pull-Ups + 8 Ring Push-Ups + 9 Wall Balls
…continue to add 2 DB Snatches after every round of "Chalk"

 7 Pull-Ups + 8 Push-Ups + 9 Wall Balls"Chalk" Rx - 5,6,7 reps

Saturday

Metcon (AMRAP - Rounds and Reps)

35min running clock....
Team "Manion"
7 Rounds:
400m Run
29 Back Squats 135/95
Immediately into;
Max Rounds in remaining time:
10 Hang Power Cleans 155/105
20 Cal Assault Bike

Sunday Service 

9:30 Competition WOD with Coach Doug





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