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Daily Workout WOD, May 26, 2022

Daily Workout WOD, May 26, 2022

5.26.22 Metcon 1 min Row 1 min Walk on Heels 1 min Walk on Toes 1 min Heels Heels Toes Toes 1 min Standing Hops 1 min Slow Singles (jump rope) 1 min Fast Singles (jump rope) 1 min Jump Rope of your choice! Metcon (Time) AQAP complete: 1000-800-600-400-200m Row 100-80-60-40-20 DUs / Singles 33-27-21-15-9-3 […]

Platinum WOD, May 25, 2022

PL 5.25.22 Row-Pa-Dope Complete 2 rounds of the following working for 45 secs and 15 secs transition: Row for Calories Jump Rope Row for Calories Rope Lay 2 Stands Row for Calories Battle Ropes Row for Calories Ring Rows Row for Calories Sled Push (50 ft lengths) Rest for 2 mins between rounds

Daily Workout WOD, May 25, 2022

5.25.22 Metcon 400m Run Then complete: 1 min Dead Bugs 1 min Down Ups 1 min OH Plate Reverse Lunges 1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees Metcon (5 Rounds for reps) Complete 5 sets of AMRAP x 3 mins of: 20 T2B / Hanging Knee Raises / V-Ups 10/side […]

Daily Workout WOD, May 24, 2022

5/24/22 Metcon 200m Run 90 secs/side Couch Stretch Then for 8 mins cycle through: 5 Inchworms 6 Banded Reverse Flys (3 sec hold) 6 Banded Y’s (3 sec hold) 8/side Banded Single Leg Deadlifts Row with band attached to post 8 Snatch Grip Romanian Deadlifts 8 Hang Muscle Snatches 8 Down Ups Paused Power Snatch […]

Daily Workout WOD, May 23, 2022

5.23.22 Metcon 2 mins of Cardio 90 secs/side Hip and Knee External Rotation on Box Then complete 2 sets of: 8/side Banded Side Clams 8/side Side Lying Hip Abduction 10/side Banded Monster Walk 10 Banded Back Squats (band at knees with empty barbell) Back Squat (Complete 4 sets of 5 reps at T22X1) In 15 […]

Platinum WOD, May 23, 2022

PL AHW 5.23.22 Metcon Warm Up: 2 min Walk Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins of: 1 Deadlift 2 Bicep Curls 3 Front Squats 4 OH Presses 5 Crossovers (L+R=1) 6 Jumping Jacks 50 ft Shuttle (25ft out, 25ft back) If you have dumbbells use them for the first 4 movements. […]

Daily Workout WOD, May 22, 2022

5.22.22 Walk It Out (Time) AQAP complete: 25-20-15 Deadlifts (155/105lb) 50-40-30 Walking Lunges 50m Double KB Farmer’s Carry (2×70/53)* Rest 1 min 15-10-5 Deadlifts (225/155) 30-20-10 Walking Lunges 50m Double Kettlebell Farmer’s Carry (2×70/53)* *Complete the Farmer’s Carry after each full set. Time Cap: 40 mins

Barbell Club WOD, May 21, 2022

BB 5.21.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 x 5 sec Hip Flexion Passive Range Holds per leg 5 Sots Oress (scale to quarter squat) Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Bear Complex (Build to heavy 1RM for the day) […]

Cardio CrossFit WOD, May 21, 2022

CFC 5.21.22 Metcon (Time) Partner Calorie Row Sprint 25-20-15-10-5 Time Cap: 12 mins A completes 25 Calories then B completes 25 Calories, etc… Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins of: 12 Alternating DB Snatches (35/20) 6/arm Single Arm Renegade Row with Push Up 3/side Single Arm DB Thrusters (35/20) 100m Run […]

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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