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WODs

Daily Workout

15 Jan, 2021
1.15.21
Metcon
90 secs/side Front Rack Banded Distraction
Then complete 2 sets of:
8/side Spider Walk
10 Banded Goblet Squats (T33X1)
10 PVC Prone Shoulder Extension to Press

Then complete 3 sets of:
5 Muscle Cleans building weight through the sets
Metcon
Every 30 secs x 5 mins:
1 Seated to Box Jump
Build in height or stick with tough but acheivable height
Metcon (3 Rounds for reps)
Complete 3 set of:

AMRAP x 4 mins:
3 Power Cleans
6 Push Ups
9 Air Squats

Rest 2 mins between sets
Rx:
1st set - 115/80
2nd set - 135/95
3rd set 185/125

Level 1:
1st set - 95/65
2nd set - 135/95
3rd set - 155/105

Level 2:
1st set - 75/55
2nd set - 95/65
3rd set - 115/80
Push Press (Every 2 mins x 12 mins: TnG 3-3-3-2-2-2)
Build to your best 3 rep and 2 rep for the day
Push Press (Weight)
Push Press (Every 2 mins x 6 mins: 10 reps)
All at 65-70% of your best 2 rep of the day
Metcon
Optional Extra Work

AMRAP x 10 mins:
1 Legless Rope Climbs
3/side DB Snatches (heavy)
50ft HS Walk / 3 Wall Walks

10 min Row
30 secs at your average pace from Monday
Rest 30 secs
(On this one find the "intensity pace" you can sustain while keeping your FTP (Functional Threshold Power).

Cardio CrossFit

15 Jan, 2021
CFC 1.15.21
Metcon (Time)
AQAP complete 3 rounds of:
50 Mountain Climbers
25 Sit Ups
Immediately into -
AQAP complete 3 rounds of:
50 Push ups
25 V-Ups
Immediately into -
AQAP complete 3 rounds of:
50 Jumping Lunges
25 Burpees
Time Cap: 24 mins
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 mins:
100m Run
5 Devil's Press
10 Double DB Step Ups

Elements

No WOD available

Barbell Club

No WOD available

Platinum

15 Jan, 2021
PL AHW 1.15.21
Please check your email for the invite to our 10:15am Zoom Workout!
Coach Led Warm Up
Metcon (Time)
AQAP Complete 3 rounds of:
200m Walk
20 DB Deadlifts
20 Squats
20 Push Ups
10 DB Power Cleans
10 DB Front Squats
10 DB Presses
Time Cap: 18 mins
Metcon
TABATA:
1. Cross Overs
2. Flutter Kicks
3. Scissor Kicks
4. Knee Tucks
Cool Down Stretch

 

Previous WODs

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