WARM UP
400 meter run
3 rounds
10 hang power snatches
10 overhead squats
10 good mornings
30 second front rack stretch
WOD
Front Squat
Find your 5 rep max.
then
AMRAP in 15 minutes
8 KB swings @53/35
8 lunges with KB in goblet squat position @53/35
8 box jumps @24/18
WARM UP
500 meter row
3 rounds
10 KB swings
10 goblet squats
30 hollow rocks
30 second squat stretch
WOD
15 rounds
1 minute run
1 minute rest
Bring a watch
WARM UP
500 meter row
3 rounds
10 power cleans
10 front squats
10 push presses
30 second samson stretch
WOD
2 rounds of the following
5-4-3-2-1 reps
Strict handstand push ups
Strict pull ups/chin ups
Pistols
then
3 rounds for time
20 burpees
20 wall ball @20/14
WARM UP
500 meter row
3 rounds
10 KB swings
10 goblet squats
10 push ups
30 second squat stretch
WOD
Clean & Jerk
Find your 1 rep max.
then
"Grace"
30 reps for time:
Clean and Jerk (135 lbs)
WARMUP
400 meter run
3 rounds
10 burpees
20 meter walking lunge
30 lateral jumps
30 second plank hold
WOD
20 minute AMRAP
5 Pushups
10 Situps
15 Squats
20 Mountain Climbers
100m Run
WARM UP
400 meter run
3 rounds
10 push ups
20 lunges
30 hollow rocks
30 second squat stretch
WOD
Bench Press
Find your 1 rep max.
then
5 rounds for time
5 power cleans @185/115
10 weighted sit ups @45/25
10 toes to bar
WARM UP
500 meter row
3 rounds
10 power cleans
10 front squats
10 push presses
30 second calf stretch
WOD
Back squat 20 reps @80% of Monday's 2RM
then
Sled sprints
20 reps
1 rep = width of the bridge
Men - sled + 4 X 45 + 2 X 25 plates
Women - sled + 4 X 35 plates
Keep each trip crisp and explosive
Rest as needed
WARM UP
1 mile run
WOD
70 turkish get ups for quality
If you cannot do a quality turkish get up, do:
160 lunges with one arm locked out overhead with weight. (80 right arm, 80 left arm)
WARM UP
400 meter
3 rounds
10 KB swings
10 push ups
30 russian twists
30 second chest stretch
WOD
10 sets of 3 push press @75% of your 3RM.
We did our 3 rep max push press on May 20
then
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift @bodyweight
Pull ups
Push ups (double the reps)
WARM UP
500 meter row
3 rounds
10 wall squats
10 push ups
30 hollow rocks
30 second calf stretch
WOD
Back Squat
Find your 2 rep max.
then
AMRAP in 6 minutes
Squat clean thrusters @95/65
3 minute rest
AMRAP in 6 minutes
Burpees
SLC Crossfit Mountain Trails 6K.
