WEDNESDAY!


Warm Up:
-Stretch
- 1 Round

• 25 KB Single Arm Press-Left
• 25 KB Single Arm Press- Right
• 25 Single Arm KB Swing-Left
• 25 Single Arm KB Swing-Right

​WOD#1:Endurance
6 Round FOR TIME

• 15 Wall Balls (20/10)
• 10 Calories Row
• 5 Burpees

WOD#2: Strength
1-2-3-4-5-6-7-8-9-10 FOR TIME

• Bent Over Row (115/85)
• Explosive Push Ups

COOL DOWN: Core Workout
10 Rounds

• 10 In and Outs
• 5 Toes to Bar

-THEN- 
Hold Plank as long as possible.

​












Happy Tuesday!!!


​
Warm Up:
-TABATA=4 rds. (20s ON/10s REST)

• Row
• Jump Rope

WOD#1:
-6 Rounds- FOR TIME

• 10 Alternating DB Snatch
• 8 DB Squats
• 6 Burpees

-THEN-
-12-9-6

• DB Push Press
• Jump Squats

COOL DOWN: ARMS & CORE.
-3 Rounds/20 reps

• Alternating DB Curl
• Lying Tricep Extension

• Ring Curl to failure
• Ring Dips to failure

-THEN-
-20-15-10

• Hanging Leg Raise
• Crunches

​

​
Thanks to Crossfit 1420, for letting me come in for a workout.
Here's everything we did....

 
WARM UP/MOBILITY
Glute Activation with Hip Circle
2 Rounds of:
10 steps Fwd/Bkwd/Left/Right
10 Clam shells Each Side
10 Glute Ham Bridge
Then,
6 Minutes of:
10 Reverse Lunges in place (5 each)
8 Birddogs (4 each)
6 RDLs with an empty bar
4 Squat Cleans w. empty bar
Then,
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
STRENGTH
1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. EMOM 10
Reset on each rep, not done touch n go.
Fitness: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.
METCON 
”Adrenaline” - last tested 07.23.18
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Fitness Option: AMRAP 8
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

​




















#MondayMotivation

​Get your HUNGRY LIKE WOLVES gear HERE

Warm Up: Endurance
-10 min. As Many Rounds As Possible

• 10 calorie row
• 10 Air Squats

WOD#1: Strength
-FOR TIME (Alternate Between)

• 10-9-8-7-6-5-4-3-2-1 : Handstand Push Ups
• 1-2-3-4-5-6-7-8-9-10 : Deadlifts (225/155)

COOL DOWN: Conditioning
-6 Rounds FOR TIME

• 5 Toes to Bar
• 5 Burpee to Pull Up

HAPPY SATURDAY!!!!


Warm Up:
-Stretching

• 10 Upside Down Pull Ups on Rings
• 25 Ring Tricep Extensions
• 25 Ring Curls

WOD#1: Strength.Power.
-5 Rounds FOR TIME

• 5 Left Arm DB Hang Clean and Jerk
• 5 Right Arm DB Hang Clean and Jerk
• 10 Left Arm DB Push Press
• 10 Right Arm DB Push Press
• 10 Hanging Leg Lifts'

COOL DOWN:Conditioning.Endurance.Strength
-Crossfit Games Open wod: 18.2
(1-2-3-4-5-6-7-8-9-10) 12 minute CAP.

• DB Squats
• Bar Facing Burpees

• 1 Rep Max Clean

Watch VIDEO for example.

Happy #FlexFriday !!!!!



Warm Up:
-21-15-9

• Air Squats
• Close Grip Chin Ups

WOD#1: Endurance. Full body HIIT. Total up the number of reps for each movement when you have finished. Do this and then try again next week and try to beat your score.

-4 Rounds/As Many Reps As Possible

• 3 mins. of Calorie Row
• 2 mins. of Jump Rope
• 1 min. of Wall Balls (20/10)
• 1 min. of REST

COOL DOWN: CORE.
-4 Rounds/25 reps

• Lying Leg Lifts holding 135# barbell

WEDNESDAY!


Warm Up:
​-12 min. Resistance Band Stretch



WOD#1: Upper Body Circuit.
-4 rounds/20 reps

• Tricep Extension w/ 45lb plate
• Pendalay Row (85)
• Hammer Curls (30)
• Chest Press from Floor (85)
• Front Lateral High Pulls w/ 45lb plate

COOL DOWN: Core.
-5 Cycles (40 s ON/20 s OFF)

• Elbow Plank
• Left Elbow Side Plank
• Hand/Pushup Plank
• Right Elbow Side Plank

​



















TUESDAY.

Warm Up: 
-Tabata-5 Rounds (20 s ON/10s REST)

• Jump Rope
• Burpees

WOD#1: Lower Body HIIT. For round 1 do 50 back squats and 10 Wall balls. For round 2, 40 back squats and 20 wall balls. Continue to do so for remaining reps. Rest when you need to, but go as fast as you can.
-5 Total rounds FOR TIME

• 50-40-30-20-10 Back Squats (85/65)
• 10-20-30-40-50 Wall Balls (20/10)

COOL DOWN: Core HIIT
-4 sets/ 20 reps

• Decline Sit Ups
• Hanging Leg Lifts
• Jump Squats
• Crunches
• In and Outs

Happy #FlexFriday

Warm Up:
-Stretch
-21-15-9

• Slamballs
• Rope Slams

WOD#1:Full Body barbell movements.
-20 Minute AMRAP

• 5 Snatches
• 4 Hang Cleans
• 3 Push Jerk
• 2 Overhead Squats
• 1 Handstand PushUp

COOL Down:

• 50 Burpee to Pull Ups

​