Thursday 4.26.18 & Friday 4.27.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 35 25 Double Unders (125 singles) 10 Russian KB Swings 250m Row 10 DB Push Press 25 double unders 10 Goblet squats 250 m row 10 goblet lunges Intent: Focus on breathing and not counting reps, tough task but doable. Stand up tall […]
Wednesday 4.24.18 CrossFit
Box Brief: Weekly WOD breakdown Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Accumulate: 75-Banded Pulldowns 75 Banded Leg Curls each 75 Banded Pushdowns Metcon 0:00 – 10:00 1 Mile Run Max Power Snatches (115,85) – 3min Rest – 13:00 – 20:00 800m Run Max Clean & Jerks (135,95) – 3min Rest – 23:00 […]
Wednesday 4.25.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 20 12 Cal Assault Bike 14 Sit-Ups 16 Alt DB Snatch (L+R=2) 18 Jump Lunges (L+R=2) – Then – AMRAP 15 50 Mountain Climbers (L+R=2) 10 Ring Rows 50 Russian Twists (L+R=2) 10 Plank Up-Downs (L+R=2) Intent: AMRAP #1 will cause your HR […]
Tuesday 4.24.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Warm-up 100 Single Unders – Then – Grab a light set of Dumbbells and complete 20 DB Renegade Rows (L+R=2) 5 Burpee Pull-ups 10 DB Push Press 50 Ft. each arm DB OH Carry 5 Burpee Pull-ups – Then – 1min DUB or TU attempts […]
Weekly Programming Breakdown 4.23.18 – 4.29.18
Monday 4.23.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength Front Squat (FS Wave, Every 2min 3-2-1-3-2-1 ) Intent: The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. Metcon Prep […]
Monday 4.23.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning 15 Rounds 200m Run 10 Wall Balls 200m Row 5 Burpees Over The Rower *45min time cap* Intent: 15 rds of anything is a mental grind. Keep the mindset the stay unbroken on the wall balls and consistent pacing on the burpees and run […]
Sunday 4.22.18 CrossFit
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Strength 4 Rounds: 1a+1b+1c 1a) Single Arm Farmer Carry 100’ea. 1b 1-Arm KB Rows: 3x8ea. 1c) Front Box Squat 4×5 4×5, build to moderate, build to a moderate COMMENT Intent: Build to a moderate set of Box Front Squat + accessory work for the core/back […]
Sunday 4.22.18 Endurance WOD
Box Brief: Wayne Endurance Bring a Friend Week 4.23- 4.30 Conditioning AMRAP 15 30 DB Renegade Rows (L+R=2)) 15 DB Sit-ups 30 Lateral Jumps Over DB (L+R=2)) – Then – in 20min complete 4 Rounds 20 Plate G2OH 20 Plate OH Lunges (L+R=2) 20 Burpees To Plate Intent: The second workout will be more challenging […]
Saturday 4.21.18 CrossFit
Box Brief: CrossFit at Athleta 4.21 Wayne Endurance Bring a Friend Week 4.23- 4.30 Metcon “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest L2: (65,35) (14,10) (20,15) L1: (45,25) (10,8) (20,15 Step-ups) Intent: Benchmark workout that is […]
