Category Archives: interval training

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 17th

I.
3 Rounds (NFT)
:30 Dead Hang from Pull Up Bar
08 Single Arm Dumbbell Sotts Press (4 each arm)
:30 Hollow Hold

II.
Snatch
6×3 @ 70-75%

III.
10 Rounds
Every 2:00
Row 200m
Rest remainder.

IV.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

V.
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

VI.
3 Rounds (NFT)
10 Lateral Raises
14 Hip Extensions
:30 L-Hold

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Thursday the 21st

I.
Slow 6 Minute Run
Then
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
20 Dislocates

II.
Deadlift
4×2

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
(Drop and Reset)
***
Hang Snatch (Below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

IV.
Shuttle Sprints x 5
0 yards to 20 yards
20 yards to 0 yards
0 yards to 40 yards
40 yards to 0 yards
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A. Conditioning
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

B1. Gymnastics
Strict Handstand Push Ups
8×7 UB
If it’s too easy, add a very slight deficit.

B2. Strength
Seated Dumbbell Press
5×10 AHAP

VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 GHRs
10 Lateral Raises

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Friday the 1st

I.
Slow 6 Minute Row
Then
10 Kipping Ring Dips
20 Box Step Ups
:60 Wallsit

II.
Front Rack Hold
3×:60 (Heavy)

III.
7 Rounds
Bike 500m
Rest :60

IV. Please choose TWO of the following based on  weaknesses.

A. Conditioning
AMRAP (12)
Run 200m
24 Wallballs 20/14#
8 Handstand Push-Ups

B. Gymnastics 
EMOM (12)
Strict Muscle Ups
Either 1, 2 or, 3 Reps depending on your current abilities

C. Strength 
Good Mornings
3×20 @95/65#
Rest as needed

V.
3 Rounds (NFT)
45s Plank
8 Broad Jumps
Banded Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, EMOM, interval training, strength & conditioning, WOD

Tuesday the 22nd (NEW CYCLE)

I.
3 ROUNDS (NFT)
10 Lateral Raises
10 Hip-Circle Squats
100M ROW
 
II.
Back Squat
5×5 @70%
 
III.
Dumbbell Bench Press
Neutral Grip
5×10
 
IV.
Every 3 Minutes for 15 Minutes (5 Sets)
10 Chest to Bar
10 Box Jump Overs 24/20″
10 Clean and Jerk 145/100#
 
V.
5 Rounds
Row 500m
Rest :60
 
VI. Please choose ONE of the following based on perceived weaknesses.
 
A. Gymnastics
Strict Ring Dips
3×5
4×4
5×3
Rest as needed between all sets
 
B. Strength
5 Rounds
100′ Farmers Carry
Unbroken AHAP
 
VII.
3 Rounds (NFT)
10 GHD Sit-ups
30s 1st Clean Pull @ 70%
100m Jog

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, interval training, New Cycle, Power Lifting, strength & conditioning, WOD