314 Week of 1/28
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MondayTuesdayWednesdayThursdayFridaySaturday
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01/2801/2901/3001/3102/0102/02
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WarmupWarmupWarmupWarmupWarmupWarmup
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400m RunArm Circles500m Row500m RowSpealler WarmupSpealler Warmup
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500m RowArm Swings5 x Inch Worm to Plank20 LungesCrossFit WarmupCrossFit Warmup
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Banded X-WalkBulletproof Shoulders10 T-Glutes20 Russian Twists
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T-Glutes10 Child to Cobra20 Glute BridgesMake Up WODWOD
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Air SquatsGymnastics20 Mountain Climbers20 Cat/CowFight Gone Bad
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Good Mornings5 Rounds10 Supermans20 Air Squats3 Rounds
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Accumulate 10 Strict PullupsThen, 10 Bow/BendsWall Ball 20/14
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Strength
- Start with smallest band possible
3 Rounds w/empty barThen, SDHP 75/55
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Back Squat- Add bands as needed to complete 10 before moving on6 Snatch Grip RDL10 Straight Leg DeadliftsBox Jump 20"
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2+ at 95% (max reps)6 Hang Power Snatch10 Front SquatsPush Press 75/55
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Accumulate 20 Pushups6 OHSRow for Cal
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WOD- Add bands as needed to complete 20 before moving onStrength
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From Competitor's TrainingLiftingDeadlift
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50 Calorie RowTnG Snatches3x6 @ 70%
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50 Deadlifts, 135/95WOD5-5-3-3-1Then,
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40 Calorie Row"Annie"- Squat or powerDeficit Deadlifts
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40 Hang Power Cleans, 135/9550-40-30-20-10- Adjust weight as able3x3 @ same weight
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30 Calorie RowDouble Under- Stand on plate(s)
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30 Front Squats, 135/95SitupWOD
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20 Calorie Row5 Minute RestOpen Workout 18.2 and 18.2 AWOD
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20 Push Jerks, 135/955 Rounds NFTFor Time21-15-9
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10 Calorie Row10 Leg Lifts Laying on Ground1-2-3-4-5-6-7-8-9-10 Reps of:KBS 70/53
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10 Clusters, 135/95- Hold on to rigDumbbell Squats (2 x 50/35 lb)T2B
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*Scale to 95/6510 Russian TwistsBar-Facing BurpeesBox Jump
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**Scale calories as needed- Feet off floorThen, "18.2 A"Wall Ball
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10 BB Bicep Curls1 rep max Clean3 Minute Rest
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Stretching/MobilityTime Cap: 12 minutes3k Row for Time
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Roll Back on RollerCashout
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R Side Pigeon Pose - 2 MinutesStretching/Mobility
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L Side Pigeon Pose - 2 MinutesStretch Shoulders with Band on Bar
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Saddle Pose - 2 Minutes
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Seated Straddle Pose - 2 Minutes
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