314 Week of 12/10
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Monday TuesdayWednesdayThursday FridaySaturday
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12/1012/1112/1212/1312/1412/15
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m Row Slow2 Rounds500m Row2 Rounds1000m RowSpealler Warmup
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20 Jumping Jacks25 SinglesArm Circles25 SinglesCrossFit Warmup
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250m Row Moderate20 R-Leg SkipsArm Swings20 R-Leg SkipsWOD
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10 Pushup to Down Dog 20 L-Leg SkipsTrunk Twists20 L-Leg SkipsStrength #1From CrossFit Linchpin
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250m Row Fast20 Running in Place StepsHip Circles20 Running in Place Steps16 Minute AMRAP9-15-21 reps of:
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Active Spider-Man Lunges20 DUHalf Moons20 DU5 FS @ 55%Kettlebell Swings 70/53
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HS Hold (or OH Hold)3 Rounds S2S Lunges3 Rounds
10 Back Squats @ Same Weight
Burpees
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- Stretch Upper Back3 Scap Pullups + 3 Swings + 3 PullupsBow Bend8 R KBS
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10 Air Squats5 Scap Pushups + 5 PushupsSquat Hold8 Goblet SquatsStrength #221-15-9 reps of:
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20' Bear Crawl5 Power Snatch + 5 OHSCatalyst Warmup8 Russian Twists5 RoundsPower Clean 115/75
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20' Duck Walk5 Strict PressThruster 115/75
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20' Bunny HopGymnasticsWeightliftingStrength5 Push Press
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3 Rounds10 Minute EMOM5 Rounds5 Push Jerks3 Rounds of:
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Strength
5 Strict Pullups + 5 C2B Pullups + 5 Pullups
2 Power Cleans + Squat Clean
KB Complex - Opposite Arm and Leg
500m row
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Back Squat10 Ring Dips + 15 Pushups@ 70% of 1RM10 SL DeadliftsAlt with:15m Handstand Walk
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5 Rounds30 Hollow Rocks*KB Complex20 Bicep Curls15 Hang Squat Snatch 95/65
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4 Back Squats @ 85%WOD
Single Arm Clean to Reverse Lunge
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10 Weighted Hip Extensions
WODOpen Workout 16.1Strict Press in Lunge
*Rest 5 minutes between workouts.
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10-8-6-4-225' OH Walking Lunge 95/65OH Lunge*Repeat from 03.07.2016
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WODSnatch 115/808 Bar Facing Burpees- 5 on right
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Beep Test10-20-30-40-5025' OH Walking Lunge- 5 on left
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Calorie Row8 C2B Pullups
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CashoutWOD
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5 Rounds100 Double Unders
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5 Burpees90 Situps
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10 V-Ups80 KBS 53/35
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15 Air Squats70 Situps
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60 Goblet Squats 53/35
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50 Situps
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40 Box Jumps 24/20
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30 Situps
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20 DB Thrusters 50/35
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10 Situps
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- Scale Situps Reps As Needed
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