WOD @crossfitbulach - 17. Februar 2018

WU: 50 JJ, 30 m lizard walk, 15 dislocates

 

A:

Weighted Push Ups

10-8- 6-4- 2-4- 6-8- 10

 

B:

(Ring) Rows

10-8- 6-4- 2-4- 6-8- 10

 

C1:

Double Tabata, 16 rounds: wallballs and Box Jumps alternating

 

C2:

Double Tabata, 16 rounds: burpees and sit ups

0 Kommentare

WOD @crossfitbulach - 16. Februar 2018

WU: 

30 m bear crawl

30 Dislocates

 

PPWU: 2 x (with 20/15)

5 Strict press

5 BTN Strict press

5 Push Press

5 BTN Push press

 

A:

Push press

1: Work up to a heavy set of 3

2: 3x3 same weight

 

B:

Bend Over Barbell Row

8-8- 8-8

 

C:

“Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

0 Kommentare

WOD @crossfitbulach - 15. Februar 2018

WU: 3 Rnds

20 dislocates

10 active shoulder openers

5 burpees

 

SNWU: 2 x

5 Snatch pulls

5 Muscle Snatch

5 Power Snatch

5 Snatch

 

A:

Snatch Balance & Snatch

5 x 4 + 1

5 x 2 + 1

 

B:

For time:

30 Man-Makers (22.5/12)

 

C:

100 Sit Ups

0 Kommentare

WOD @crossfitbulach - 14. Februar 2018

WU: 

Animal Walks & complex preparation with 20/15

 

A: Bear Complex (with breaks)

 

3 Power Clean

3 Front Squat

3 Push Press

3 Back Squat

3 BTN Push Press

 

Bear Complex x 1 without breaks (directly into Squat clean etc.)

 

B: For Time (15 min cap)

12-11-10-9-8....1 TTB

1-2-3-4-5....12 Burpee Box Jumps

 

Accessory: 120 m Heavy FR carry

 

0 Kommentare

WOD @crossfitbulach - 13. Februar 2018

WU:

2 x

30 m Inch worm

30 superman

 

A:

Deadlift heavy set of 5, then:

 

Three sets of:

Deadlift x 3-5 reps (same weight as above) 30 sec time

Rest 45 seconds

Push-Ups x 10-15 reps 30 sec time

Rest 45 seconds

Hollow Rocks 10-15 reps 30 sec time

Rest 45 seconds

 

B:

AMRAP 12’

1 Handstand Push Up

1 Clean (135/95)

2 Handstand Push Up

2 Clean (135/95)

3 Handstand Push Up

3 Clean (135/95)

4 Handstand Push Up

4 Clean (135/95)

. . . and so on up the ladder.

 

 

0 Kommentare

WOD @theprogrm - 12. Februar 2018

WU: 

2 ROUNDS

20 dislocates

20 squats

20 OHS with PVC pipe

 

OHSWU:

10 OHS slowly down, fast up

10 OHS with 3 sec at bottom

10 OHS 1&1/2

 

A: OH Squat

5-4-3-2-1 (increase weight steadily)

 

B: For time:

 

Row 1000 Meters

immediately followed by…

 

Five rounds of:

8 (Ring) Dips

10 Toes to Bar

12 Box Jump-Overs

 

immediately followed by...

800 m run 

 

Accessory: 100 weighted push ups

0 Kommentare

WOD @theprogrm - 11. Februar 2018

WU: 

Animal Walks 

 

A: For time

50 box jumps

50 pullups

50 kettlebell swings (24/16)

50 walking lunges (24/16)

50 TTB (knees to elbows)

50 push press (30/20)

50 good mornings (30/20)

50 wallballs (20/16)

50 burpees (dropping all the way to the floor)

50 double-unders

 

 

 

40' Cap

 

B: 120 m Heavy Farmers Carry 

 

0 Kommentare

WOD @theprogrm - 10. Februar 2018

WU: 

 

Animal Walks 

 

A:

Bench Press

1. Heavy Set of 5

2. Same weight -> 4x5

 

B: 3 Rounds for time

100 Sit Ups

60 KB Swings

30 TTB

15 Push Ups

 

20' Cap

 

C: Sally

 

 

0 Kommentare

WOD @theprogrm - 09. Februar 2018

WU: 

400 M Run

30 Burpees

15 Clusters (20/15)

 

A:

„The Morning Dandy“

40’AMRAP

300m Row

10 Toes To Bar

10 Clusters (135/95)

10 Handstand Push-Ups

 

300m Row

20 Toes To Bar

20 Clusters (135/95)

20 Handstand Push-Ups

 

300m Row

30 Toes To Bar

30 Clusters (135/95)

30 Handstand Push-Ups

 

300m Row

40 Toes To Bar

40 Clusters (135/95)

40 Handstand Push-Ups

 

Always Add 10 to TTB, CL and HSPU

0 Kommentare

WOD @theprogrm - 08. Februar 2018

WU: 1000 m Row & 20 Dislocates

 

A: Strict Press

1. heavy set of 5

2. same weight -> 5x5

 

B:

2 Rounds for Time:

10 Pull Ups

20 Deadlifts (80/60)

30 Sit Ups

40 Push Ups

50 KB Swings (24/16)

60 Lunges (24/16)

0 Kommentare

WOD @theprogrm - 07. Februar 2018

WU:

3x

30 m Bear Crawls

20 Squats

10 Dislocates

 

A:

Barbell Complex

3 Rows

3 HPC

3 Front Squats

3 Push Press

3 Backsquats

 

find your max of Today

 

B: 1 Round for time

 

25 Strict Pull ups

50 Box Step ups (w. KB in FR)

50 KB Swings

50 KB Clean & Press

50 Sit Ups

50 Burpees

25 Strict Pull ups

 

0 Kommentare

WOD @theprogrm - 06. Februar 2018

WU:

2x

20 Dislocates

10 Squats

 

Clean WU:

2 x

5 Clean Pulls

5 Muscle Clean

5 Power Clean

5 Clean

 

A:

Clean

find your max of Today

 

B:

EMOM 8’

4 Power Clean

8 Push Ups

 

C:

AMRAP 16’

40 Wall Balls

30 Deadlift (60/40)

20 Toes To Bar

10 Shoulder to Overhead (60/40)

 

1 Kommentare

WOD @theprogrm - 05. Februar 2018

WU: 

2 Rounds of 

20 Squats

15 Plank to High Plank

10 Burpees

 

A:

Front Squat

5-5- 5-5- 5

 

B:

Every 8 minutes, for 24 minutes (3 sets) of:

Row 1000 Meters

20 Burpees Over the Bar

20 Push Press (115/75 lbs)

 

Accessory: 

100 Biceps Curls (20/15)

0 Kommentare

WOD @theprogrm - 04. Februar 2018

WU:

100 JJ

SNWU (20/15):

2x

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

5 Deep Power Snatch

 

A:

10 sets of:

2-Position Snatch from Hang

(above the knee, below the knee)

 

A1:

Btw. Sets – 30sec Plank

 

B:

200 KB Swings for Time

 

0 Kommentare

WOD @theprogrm - 02. Februar 2018

WU:

3 Rounds

15 M FW Lunges

30 Air Squats

15 M BW Lunges

 

A:

Back Squat

5-5- 5-5- 5

 

C:

For time:

500 meter row

15 Shoulder Press (40/20)

30 Chest-to- Bar Pull-Ups

60 Double Unders (120 Single-Unders)

10 Shoulder Press (40/20)

20 Chest-to- Bar Pull-Ups

40 Double Unders (80 Single-Unders)

5 Shoulder Press (40/20)

10 Chest-to- Bar Pull-Ups

20 Double Unders (40 Single-Unders)

 

 

0 Kommentare

WOD @theprogrm - 01. Februar 2018

WU:

2 x 20 JJ, 20 High Knees, 20 Butt Kicks

 

Clean WU (20/15)

2x

5 clean pulls

5 muscle clean

5 power clean

5 clean

 

A:

Clean 

Find your max of today

 

B:

Three sets for times of:

4 DB Snatch

8 Ball Slams

12 Chest-to- Bar Pull-Ups

16 Walking Plate Lunges

20 Wall Balls (20/14)

Rest 2 minutes

 

0 Kommentare

WOD @theprogrm - 31. Januar 2018

WU:

3 Rounds

15 M Inch Worm

30 Superman

15 M lunges

 

A:

Deadlift

Work up to a heavy set of 2

10-8- 6-4-2

 

B:

Weighted Push Ups

10-8- 6-4- 2-4- 6-8- 10

 

C:

3 Rouds for max reps of:

30 seconds of Handstand Push-Ups

30 seconds of Rest

30 seconds of Dips

30 seconds of Rest

30 seconds of Push-Ups

30 seconds of Rest

30 seconds of Wall Balls

30 seconds of Rest

30 seconds of Sit Ups

30 seconds of Rest

 

Accessory:

120 M Heavy Farmers Carry

 

0 Kommentare

WOD @theprogrm - 30. Januar 2018

WU:

2 x 10 Burpees, 10 Strict Press

& Wrist WU

 

FSWU (20/15):

10 FS slow down, fast up

10 FS w. 3 sec in the bottom

10 FS 1&1/2

 

A:

Front Squat + Push Press

5x 5 + 1

 

B:

Run 400m

50 Overhead Squats (60/40)

50 Sit-Ups

150 Double-Unders (300 Single-Unders)

50 Sumo Deadlift High Pulls (60/40)

50 Box Jump-Overs

 

Accessory:

100 Superman

0 Kommentare

WOD @theprogrm - 29. Januar 2018

 

WU: 

2 Rounds

30 JJ

20 Squats

10 Dislocates

 

Snatch WU (20/15):

2 x from Hang

5 Snatch Pulls

5 Muscle Snatch

5 Power Snatch

 

A:

HP Snatch

Work up to 1 heavy Rep

 

EMOM 10’

2 HP Snatch @ 80% of A

1 OH Squat

 

B:

AMRAP 12’

10 Push-Ups

15 Box Jumps

20 KB Swings (24/16)

25 DU's

 

Accessory:

3 x max handstand hold

 

0 Kommentare

WOD @theprogrm - 28. Januar 2018

 

Warm Up:

3 rounds of:

15m Forward lunges

15m Backward lunges

15m Forward bear crawl

15m Backward bear crawl

 

Strength / Skill work:

Snatch grip Romanian Deadlift

1. Build to a heavy set of 6 crucial to maintain good form

2. Keep the weight and do 4 more sets

 

Single Leg Deadlift

1. Perform 3x6-8 single leg deadlift with a KB, slow and controlled movement

 

Workout:

15 min AMRAP:

20 Alternating DB Snatches

10 Double STOH

15m Double FR Walking Lunge

15 KB facing burpees

15m Double FR Walking Lunge

 

Weight: 1x 22.5/15kg DB

 

Accessory:

3 rounds of:

20 Arch rocks

20 Hollow rocks

20 Lateral raises (each side)

 

 

0 Kommentare

WOD @theprogrm - 27. Januar 2018

 

Warm Up:

10x Roll from hollow to arch

Then,

Jerk warm up, 20/15kg:

10 Strict press

10 FS

10 BTN Strict press

10 BS

10 Push press

10 BTN Push press

10 Push Jerk

 

Strength / Skill work:

Push Jerk

1. Find your daily 2RM

2. Drop down to 90% and do 2 more set of 2

3. Drop down to 70% and do 20 reps with a 2 sec pause in the dip and in the receiving position

 

Workout:

15-12-9

DL 60/45kg

Hang power cleans, 60/45kg

Sit ups

 

Time cap = 8 minutes

 

Accessory:

Bodybuilding focus:

3x15 Bicep curls

3x15 Skull crusher

 

0 Kommentare

WOD @theprogrm - 26. Januar 2018

 

Warm Up:

3 rounds of:

10 PVC Dislocates

15m Waiter walk L

15m Waiter walk R

10 Ass to grass air squats

 

Strength / Skill work:

8 min AMRAP for quality:

5-8 Strict chin ups Scale = Ring rows

5-8 Strict ring dips Scale = Ring push ups

10-20 sec L-Sit hold (hanging)

 

Workout:

“Morrison”

50-40-30-20-10  

Wallballs, 9/6kg, 10/9ft

Box jumps, 24/20in

KB swings 24/16kg

 

Time cap = 30 minutes

 

Accessory:

Lateral focus

50 Cossack squats

50  Lateral step ups

*Split as you like

0 Kommentare

WOD @theprogrm - 25. Januar 2018

 

Warm Up:

3x10 Wrist push ups https://youtu.be/xBaA2gmY6DY

3x10 Reverse wrist push ups https://youtu.be/Xq2rlDECf_c

 

Strength / Skill work:

 

Workout:

15 min AMRAP:

30 DUs

10 TTB Scale = Knee to chest

10 Power snatch, 40/35kg

 

Accessory:

4 rounds of:

10-20 sec Nordic hamstring hold

20 Hip thrusts (10 each side)

 

 

0 Kommentare

WOD @theprogrm - 24. Januar 2018

Warm Up:

2 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Active shoulder opener, 2 sec pause at the top

10 Windmills, 12/8kg

 

Strength / Skill work:

Strict Press

1. Find your daily 3RM

2. Drop down to 80-90% and do 3 more sets of 3

 

Workout:

For 20 min, 40 sec on - 20 sec off

1. cal Row

2. Max Hand release push ups

3  Max Squat cleans at 60% 1RM

4. Max Ring rows

5. Max Hollow hold

 

Accessory:

Grip strength

5x20m Heavy Farmers Carry with KB

Rest 2 min, then

Max KB hold

 

 

0 Kommentare

WOD @theprogrm - 23. Januar 2018

Warm Up:

5 rounds of:

10 Hip hinges with PVC pipe

10 (OH) Squats

10 Kipping swings

 

Strength / Skill work:

Deadlift

1. Build to a heavy set of 10

2. Keep the weight and do 3 more sets of 5

 

Workout:

Modified Open 15.3

3 x 3 min AMRAP, 2 min rest between.

10 OHS, 45/30kg Scale = Front squat

10 C2B Scale = Jumping (C2B) Pull ups

 

Accessory:

Midline stability

Accumulate 2 min in:

Top of the push ups hold

Arch hold

Side plank

0 Kommentare

WOD @theprogrm - 22. Januar 2018

 

Warm Up:

Ankle mobility with KB, 2 min each side

27 Squats with KB in goblet hold

10 Inch worms

 

Strength / Skill work

Front Squat

1. Find your daily 3RM

2. Keep the weight and do 5 more sets of singles

 

Workout:

21-18-15-12-9

Cal Row

Over the rower burpees

 

Time cap = 13 minutes

 

Accessory:

Accumulate 3 min hang from bar/ring/rope

 

0 Kommentare

WOD @theprogrm - 21. Januar 2018

 

Warm Up:

3 rounds of:

15m Bear crawl

15m Inch worm

10 KB swings

 

Strength / Skill work:

Strict press

1. Find your daily 4RM

2. Drop down to 80-90% and do 3 more sets of 4

 

Workout:

Modified Open 17.1

15 min AMRAP:

20 DB snatches, 22.5/15kg

15 Burpee box jump-overs, 24/20in

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

20 DB snatches

15 Burpee box jump-overs

 

Time cap: 20 minutes

 

Accessory:

Stretch

Hamstrings

Calves

Lower back

0 Kommentare

WOD @theprogrm - 20. Januar 2018

 

Warm Up:

FS warm up 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

Then,

Clean warm up, 30/25kg

2x3 Clean pulls

2x3 Muscle cleans

2x3 Power cleans

2x3 Cleans

 

Strength / Skill work:

Clean + Hang Clean + Front Squat

1. Find your daily max in 1 clean + 1 hang clean + 2 FS

2. Drop down to 90% and do 1 more set of 1 + 1+ 2

3. Drop down to 80% and do 2 more sets of 1 + 2 + 2

4. Drop down to 70% and do 3 more sets of 2 + 2 + 2

Workout:

3 rounds for time:

30/20 cal Row

20 Air squat

10 Push ups

 

Time cap = 14 minutes

 

Accessory:

Lateral focus

2 rounds:

15m Side lunges right leg first

15m Side lunges left leg first

30 Side to side jumps (like an ice skater)

0 Kommentare

WOD @theprogrm - 19. Januar 2018

 

Warm Up:

4 rounds:

10 Air squats

10 Kipping swings

10 Standing pose drill https://vimeo.com/181291071

 

Strength / Skill work:

Strength:

12 min EMOM:

Min 1: 5-8 Top half pull ups

Min 2: 5-8 Top half  ring dips

Min 3: 5-8 Bottom half pull up

Min 4: 5-8 Bottom half  ring dips

 

Workout:

“Tiff”

On a 25-minute clock:

Run 1.5 miles

Then perform as many rounds as possible of:

11 C2B Scale =  (Jumping) Pull ups

7  Hang squat cleans, 70/50kg

7 Push press, 70/50kg

 

 

 

 

 

 

 

0 Kommentare

WOD @theprogrm - 18. Januar 2018

 

Warm Up:

Tag:

1st min in bear crawl position

2nd min in crab walk position

3rd min everyone hooked up with a partner (arms are hooked)

Then, 4 sets of

10 Active shoulder opener, 2 sec hold at the top

10 Hollow to Arch rolls

 

Strength / Skill work:

Gymnastic Skill Development: Butterfly / Kipping pull ups

For quality:

1. 3x10 Kipping swings

2. 3x10 Butterfly rhythm drill / 3x 3 Kipping swings + “Jump off the swing”

3. 10x1 Butterfly/Kipping pull up from the top

4. 5x3-5 Butterfly/Kipping  pull ups

 

Gymnastic Conditioning:

6 min AMRAP:

12 KB swings, 24/16kg

6 Pull ups

 

Workout:

10 min AMRAP:

10 DB Hang squat cleans

10 DB STOH

10 DB DL

10 DB Thruster

 

Weight: 20/15kg

 

Accessory:

Midline strength:

50 Lying windshield wipers

 

 

0 Kommentare

WOD @theprogrm - 17. Januar 2018

Warm Up:

20 Walk outs https://youtu.be/c-vmnvnXcMQ

20 Jump to split https://youtu.be/GkvX60qJtZw

Then,

Split jerk warm up, 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push Press

10 Push jerk

10 BTN Push jerk

10 Split jerk with a 3 sec pause in the split

10 BTN Split jerk with a 3 sec pause in the split

 

Strength / Skill work:

Split Jerk

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set of 3

3. Drop down to 80% and do a 30 reps with a 3 sec pause in the split

 

Workout:

21-15-9

OHS, 50/35kg

42-30-18

TTB Scale = Sit ups

 

Time cap = 12 minutes

 

Accessory:

Bodybuilding focus

3x Max ub empty bar bicep curls, rest 1 min between attempts

3x 10 Banded tricep pull downs

 

0 Kommentare

WOD @theprogrm - 16. Januar 2018

 

Warm Up:

OHS warm up 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

Then,

Snatch warm up, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch

2x3 Snatch

 

Strength / Skill work

Power Snatch + Hang Snatch

1. Find your daily max in 1 power snatch + 1 hang snatch

2. Drop down to 90% and do 1 more set of 1+1

3. Drop down to 70% and do 3 more sets of 2+2

 

Workout:

“Ring Dip Diane”

21-15-9

DL, 100/70kg

Ring dips Scale = Ring push ups

 

Time cap = 8 minutes

 

Accessory:

Stretch - 2 min each side

Hamstrings

Triceps

Chest

0 Kommentare

WOD @theprogrm - 15. Januar 2018

 

Warm Up:

6 min AMRAP of:

15m Forward bear crawl

15m Backward bear crawl

15m Inch worm

15 Backward crab walk

 

Strength / Skill work:

Front Squat

1. Find your daily 4RM

2. Drop down to 80-90% and do 3 more sets of 4

 

Workout:

4 rounds for time:

60 DUs

30 WB, 9/6kg, 10/9ft

15 (C2B) Pull ups Scale = Ring row

 

Time cap = 16 minutes

 

Accessory:

Midline strength

3 rounds:

20 Hollow rocks

20 Arch rocks

10 Lateral raises (each side)

0 Kommentare

WOD @theprogrm - 13. Januar 2018

 

Warm Up:

Clean warm up, 30/25kg

2x5 Clean pull

2x5 Muscle clean

2x5 Power clean

2x5 Deep power clean

 

Strength / Skill work:

Power Clean

1. Find your daily 2RM (not TnG)

2. Drop down to 90% and do 2 more sets of 2

3. Drop down to 70% and do 3 more sets of 2 but pause 3 sec in the receiving position

 

Workout:

6 min AMRAP:

30 DU

15 TTB

 

Rest 3 minutes

 

6 min AMRAP:

15 KB swings, 32/24kg

8 Burpees

 

Accessory:

Lateral focus

40 Cossack squats

40 Plate jump overs

 

0 Kommentare

WOD @theprogrm - 12. Januar 2018

Warm Up:

3 x1 minutes foot touch game

 

Strength / Skill work:

Gymnastic Strength:

12 min EMOM:

Min 1: 20-30 sec Bottom of the ring dip hold

Min 2: 20-30 sec Top of the pull up hold

Min 3: 20-30 sec Top of the ring dip hold

 

Workout:

“Hildy”

For time:

100 cal Row

75 Thruster, 20/15kg

50 Pull ups Scale = Jumping pull ups

75 WB, 9/6kg

100 cal Row

 

If you’ve got a 9/6kg vest or body armor, wear it.

 

Time cap = 35 min (without vest)

 

Accessory:

Rotational focus

50 Lateral WB throws to partner

 

0 Kommentare

WOD @theprogrm - 11. Januar 2018

 

Warm Up:

6 min AMRAP of:

15m Forward bear crawl

15m Backward bear crawl

15m Inch worm

15 Backward crab walk

 

Strength / Skill work:

Gymnastic Skill Development: TTB (scooping)

1. 10 Slow Jefferson curls with KB

2. 3x5-10 Compression pikes https://youtu.be/Jv9CRMeuqxs

3. 3x10 Kipping swings

4. 3x10 Kipping swings with knee to chest

5. 2x6-10 Alternating swings with knee to chest - kipping TTB

6. 1x10 Kipping TTB (scooping)

7. 1x max ub kipping TTB

8. 3x 0.5 of max kipping TTB for speed. Rest 60 sec in between sets

 

Workout:

21-15-9

GTOH, 50/35kg

STOH

Pull ups Scale = Ring rows

 

Time cap = 8 min

 

Accessory:

Posterior chain

100 empty bar good mornings for QUALITY

0 Kommentare

WOD @theprogrm - 10. Januar 2018

 

Warm Up:

Rowing game: teams of 4 people, 4 rowing machines per team, 100m - 5 burpees - 100m - 5 burpees till 100m on the fourth rowing machine are completed. Fastest team wins.

Then,

4 sets of

10 Active shoulder opener, 2 sec hold at the top

10 Kipping swings

 

Strength / Skill work:

Strict Press

1. Find your daily 5RM

2. Drop down to 80-90% and do 3 more sets of 5

 

Workout:

3 rounds for time:

800/700m Row

15 DL 120/100kg

15 strict HSPU Scale = Box HSPU

 

Time cap = 18 minutes

 

Accessory:

Grip strength

Reverse Tabata on the bar/rings/rope:

8x10 sec on - 20 sec off hang

 

0 Kommentare

WOD @theprogrm - 09. Januar 2018

Warm Up:

FS warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a halves

 

Strength / Skill work

Front Squat

1. Find your daily 5RM

2. Keep the weight and do 5 more sets of 3

Workout:

7 min AMRAP

3 C2B pull ups Scale = Jumping (C2B) pull ups

3 Hang Power Snatches, 50/35kg

6 C2B pull ups

6 Hang Power Snatches, 50/35kg

9 C2B pull ups

9 Hang Power Snatches, 50/35kg

 

*Continue in this fashion, adding 3 reps to each movement until the 7-minute window expires.

 

Accessory:

TGU

Build to a heavy single TGU each side.

Drop down and perform 20 total reps, alternating sides.

0 Kommentare

WOD @theprogrm - 08. Januar 2018

 

Warm Up:

3 rounds of:

15m Forward lunges

15m Backward lunges

15m Forward crab walk

15m Backward crab walk

10 Banded good mornings

 

Strength / Skill work:

Deadlift

1. Find your daily 3RM

2. Drop down to 90% and do 2 more sets of 3

 

Workout:

2 rounds:

2 min max DUs straight into max ub HSPU Scale = max ub Push ups

Rest 2 minutes

90 sec max KB swings straight into max ub TTB Scale = max ub Sit ups

Rest 2 minutes

1 min max DB thruster, 15/10kg, straight into max ub RMU Scale = 5-10 x 1 Ring row + 1 Ring dip

Rest 2 minutes

 

Accessory:

Bodybuilding focus

3x12-15 Biceps curls with empty barbell

3x12-15 Skull crusher

0 Kommentare

WOD @theprogrm - 07. Januar 2018

Warm Up

3 rounds of:

10 Squats as low as possible

10 Active shoulder opener with a 2 sec hold at the top

10 Good mornings with PVC pipe on the back

Then,

For each movement once the movement is about to start:

10 reps with empty bar

5 reps with a bit of weight added

3 reps with a bit of weight added

2 reps with a bit of weight added

Then build up in singles  

 

E.g. BS: 10@20kg, 5@40kg, 3@60kg, 2@80kg, 1@90kg, 1@100kg, 1@110kg, 1@120kg, 1@125, 1@130kg, 1@135kg

 

Strength / Skill work:

CrossFit Total:

1. Find your daily 1RM BS

2. Find your daily 1RM DL

3. Find your daily 1RM Strict press

 

*20 min time cap on each lift

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WOD @theprogrm - 06. Januar 2018

 

Warm Up:

3 rounds of:

10 Plate jumps (different heights)

10 Kipping swings

5 Push ups

 

Strength / Skill work:

8 min EMOM:

Min 1: 4-8 Top half pull ups

Min 2: 20-30 sec Bottom of the ring dip hold

Min 3: 4-8 Bottom half pull ups

Min 4: 20-30 sec Top of the ring dip hold

 

Workout:

Open workout 12.3

18 min AMRAP:

15 Box jumps, 24/20in

12 Push press, 50/35kg

9 TTB Scale = Knees to chest

 

Accessory:

KB circuit -  5 rounds:

15m Overhead walk with 2xKB

15m Front rack walk with 2xKB

15m Walk with 2xKB in farmers carry

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WOD @theprogrm - 05. Januar 2018

Warm Up:

Hip flow

Then with 20/15kg,

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

 

Strength / Skill work:

Overhead Squat (from rack)

1. Find your daily 3RM

2. Drop down to 90% and do 1 more set of 3

3. Drop down to 80% and do 2 more sets of 3

 

Workout:

“Nick”

12 rounds for time:

10 DB Hang squat cleans, 20/15kg

6 HSPU (on DBs) Scale = Push ups

 

Time cap = 18 minutes

 

Accessory:

Rotational focus

30 Lying windshield wipers

30 Russian twists with WB

 

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WOD @theprogrm - 04. Januar 2018

Warm Up:

Front squat warm up, 20/15kg

10 FS, slow down, fast up

10 FS, 3 sec pause in the bottom

10 FS, one and a half

Clean warm up from hang, 40/35kg

3x3 Clean pulls

3x3 Muscle cleans

3x3 Power cleans with a 3 sec pause in the receiving position

3x3 Cleans

*One set from each hang position

 

Strength / Skill work

High Hang Clean + Above the knee Hang Clean + Below the knee Hang Clean

1. Find your daily max in high hang clean + above the knee hang clean + below the knee hang clean

2. Choose your weakest lift and do a 10 min EMOM of 3 singles at 80% of the weight of 1

 

Workout:

7 min AMRAP:

7 Power snatch, 40/35kg

14 TTB Scale = Knee to chest

28 DUs

 

Accessory:

Bodybuilding focus

50 Bicep curls

50 Skull crusher

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WOD @theprogrm - 03. Januar 2018

Warm Up:

15m Forward Bear crawl

15m Forward Crab walk

15m Waiter walk L

15m Waiter walk R

10 Scapula pulls

 

Strength / Skill work:

Snatch Grip Romanian Deadlift

1. Build to a heavy set of 5

2. Keep the weight and do 4 more sets of 5

 

Chin up

1. Find your daily 2RM

2. Keep the weight and do 3 more sets of 1

3. 1 set of max reps at bodyweight

 

Workout:

7 min AMRAP:

2 Hang power clean, 50/35kg

2 HSPU Scale = Ring push ups

4 Hang power clean, 50/35kg

4 HSPU Scale = Ring push ups

*Continue by adding 2 reps to each movements until 7 minutes are over

 

Accessory:

Shoulder strength

4x8-10 Cuban rotations

4x 15m KB upside down walk

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WOD @theprogrm - 31. Dezember 2017

Training 7

Warm Up:

Ankle and hamstring mobility as shown in the video https://youtu.be/vZxWPC2NcyU

Then with an empty bar,

10 BS, 3 sec pause in the bottom

10 BS, slow down - fast up

10 BS,  one and a halves

 

Strength / Skill work:

Back Squat

1. Find your daily 2RM

2. Drop down to 90% and do 1 more sets of 2

3. Drop down to 80% and do 2 more sets of 2

 

Workout:

Open workout 12.1

7 minutes of burpees to target

 

Accessory:

3 rounds of:

20m heavy Farmers carry

20m Front rack carry

20m Overhead carry

 

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WOD @theprogrm - 30. Dezember 2017

 

Warm Up

Foot touch game, 3x1 minute with different partners.

Then,

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push jerk

 

Strength / Skill work:

Push Jerk

1. Find your daily 5RM

2. Drop down to 80% and do 3 more sets of 5.

3. Drop down to 60% and do 5 min AMRAP. Pause 3 sec on the receiving position

 

Workout:

40-30-20-10

WB, 9/6kg, 10/9ft

Deadlifts, 60/40kg

 

Time cap = 12 minutes

 

Accessory:

Bodybuilding focus

3x8-10 DB Floor press

3x8-10 DB Shoulder press

3x8-10 DB Bicep curls

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WOD @theprogrm - 29. Dezember 2017

Warm Up:

With an empty barbell:

10 BS

10 BTN Strict press

10 FS

10 Strict Press

Then, with 30/25kg

2x5 Clean pull

2x5 Muscle clean

2x5 Power clean

10 Push press

10 BTN Push press

 

Strength / Skill work:

Bear complex (Power Clean + FS + Push Press + BS + BTN Push Press)

1. Build up to a daily max

 

Workout:

“Jennifer”

26 min AMRAP of:

10 Pull ups

15 KB swings, 24/16 kg

20 BJ, 24/20in

 

Accessory:

Midline strength

Accumulate 2 min of:

Hollow hold

Arch hold

Side plank L/R

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WOD @theprogrm - 28. Dezember 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Scapula pulls

10 Plate jumps (10 at 10kg plate, 10 at 2x10kg plate, 10 at 2x20kg plate)

 

Strength / Skill work:

Gymnastic Strength/Conditioning:

15 min AMRAP for quality:

5-10 Strict pull ups

15 Air Squats

5-10 Strict ring dips Scale = 5 Eccentric ring dips

10 Box jumps 24/20in

5-10 Strict TTB Scale = 10-15 sec L-Sit hold

 

Workout:

12 min running clock, for max reps:

1 minute of Squat cleans

1 minute of Push jerks

2 minutes of Squat cleans

2 minutes of Push jerks

3 minutes of Squat cleans

3 minutes of Push jerks

 

Weight: 60/40kg

 

Accessory:

Rotational focus

40 Rotationals Wallball touches*

* 20 at hip height (horizontal), 20 from hip to overhead (diagonal)

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WOD @theprogrm - 27. Dezember 2017

 

Warm Up:

5 min of DU practise

Then,

3x10 Good mornings with PVC pipe on the back

3x10 Kipping swings

 

Strength / Skill work:

Sumo Deadlift

1. Find your daily 5RM

2. Drop down to 90% and do 1 more set of 5

3. Drop down to 80% and do 3 more sets 5

 

Workout:

“Fran”

21-15-9

Thruster, 42.5/30kg

Pull ups Scale = Jumping pull ups

 

Accessory:

Lateral focus

3 rounds of:

10 Cossack squats

20 Plate jump overs https://youtu.be/QZEXoR8N-D0

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WOD @theprogrm - 26. Dezember 2017

Warm up:

Movement prep

 

Workout:

40 min AMRAP:

In teams of 2 - split as you like:

 

40 WB, 9/6kg, 10/9ft

40 Burpees

40 TTB Scale = Knee to chest

40 Pistols Scale = 20 Air squats

40 BJ, 24/20in

40 HSPU Scale = Push ups

40 KB swings, 32/24kg

40 Pull ups Scale = Ring rows

40 Lunges with 1x KB (hold anyhow), 32/24kg

40 Ring dips Scale = Ring push ups

40 cal Row

 

Accessory:

Grip Strength

400m heavy farmers carry, every time you stop, 20 DUs  

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