Tag Archives: tough

Thursday the 15th

I.
3 Rounds (NFT)
10 Push Press w/ Empty Bar
10 Seated Good Mornings
35s Plank

II.
Find 3RM Sumo Deadlift
No Bounce

III.
3 Rounds
6 C2B
10 Dumbbell Snatch 50/35#
12 Burpee to 6″ Target

IV.
2 Rounds
60 Double Unders
10 Clean and Jerk 135/95lbs
Rest 2:00, Then…
2 Rounds
40 Double Unders
5 Clean and Jerk

V.
3 Rounds (NFT)
35s Weighted Wall Sit
14 GHRs
10 Reverse BB Curl

Leave a comment

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

Tuesday the 6th

I.
Work on quads and ankles for 8 minutes.. then,
3 Rounds (NFT)
10 Russian Kettlebell Swings
100m Run
10 High Hang Muscle Cleans

II.
4 Rounds
2:00 on 2:00 off
ME Squat Cleans
R1 @55%
R2 @65%
R3 @75%
R4 @85%

III.
With a Partner
Row 6k
250 KB Swings 53/35#
225 Push Ups
One person works at a time. Switch anytime.

IV.
80 C2B for time with a Partner
10 Minute Cap.  One person works at a time. Switch anytime.

V.
3 Rounds (NFT)
10 Flys
30s HS Hold
10 Band Pulls

Leave a comment

Filed under 3 Rounds, accessory work, chipper, CroosFit, Olympic Weightlifting, Team WOD, WOD

Thursday the 18th

I.
3 Rounds (NFT)
28 Singles
14 Dislos
14 UB DUs
07 BB Snatch Balance

II.
Squat Snatch 5×3 (60 to 90%)

III.
3 Rounds
30 Kettlebell Snatch 53/35# (15 each arm)
80 Double Unders
Rest 1:00

IV.
4 Rounds
5 Strict Handstand Push-Ups
20 Wallballs 20/14#
5 Strict Handstand Push-Ups
Rest 1:00

V.
3 Rounds (NFT)
35s Goblet Squat Hold
14 Hip Extensions (GHD)
14 Pendlay Rows

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, interval training, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 16th

I.

3 Rounds (NFT)
10 Scorpions
10 Kang Squats
35s Hollow Hold

II.
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

III.
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

IV.
EMOM (10)
13 GHD Sit Ups
13 Calorie Row
Alternate Movements

V.
3 Rounds (NFT)
5 Seated Strict Press
5 Strict T2B
100m Run

Leave a comment

Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, Power Lifting, strength & conditioning, WOD

Monday the 15th

I.
3 Rounds (NFT)
10 Wallballs 20/14#
7 Handstand Push Ups
35s Weighted Wall Brace

II.
High Catch Power Snatch 6×2

III.
“MoThEr”
100m Farmers’ Carry (pair 70/50#)
80 DUs
40 KBS (53/35#)
35 Pull-ups
30 Wallballs 30/20#
25 High Hang Snatch (105/70#)
20 Box Jumps (30/24″)
15 Deficit Handstand Push-Ups
10 Evil Wheels
5 MUs

IV.
3 Rounds (NFT)
15 Reverse Hypers
5 Strict Chin-ups
35s Weighted Plank

V.
Bench Press
10 @ 45%
9 @ 50%
8 @ 55%
7 @ 60%
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
(lower percentage as necessary)

Leave a comment

Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD