Sunday 110126
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
Saturday 100126
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders
Friday 090126
CrossFit W.O.D Skill: On a 14:00 Min Running Clock, Practice Kipping Toes To Bars Metcon: E04:00MOMx4 Rounds: 400m Run 10 Deadlifts #100/70 Into Max Toes To Bars for the remaining weightlifting Part 1- 3 Pos. Snatch DL 1 High Hang pull 1 High Hang snatch
Thursday 080126
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 3-3-2-2-1-1-1 Snatch, Build Up for a heavy 1Rep. (Any Version) Metcon: 5 Rounds for Time: 500\400m Row 15 Dual KB STOH #24/16 30 Sit-Ups CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.)Alt. Lunges 2.)wallwalks 3.)Shuttle
Wednesday 070126
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
Tuesday 060126
CrossFit W.O.D Strength: On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version) Metcon: "Nate" AMRAP in 20 minutes 2 Ring Muscle-Ups 4 HSPU 8 KB Swings #32/24 CrossFit Enudrance 30:00 Min AMRAP: 5 Ring Dips 10 Burpee
Monday 050126
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 *In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks Metcon: E02:00MOMx5 Rounds: 10 GTOH #50/35 8 Lateral Burpees over the Bar *Max Box jumps #60/50cm for the remaining CrossFit Endurance 5 rounds for Time: 10 1DB
Sunday 040126
CrossFit W.O.D Strength: Front Squats 5-5-5-3-3-3 *Build Up to a Daily @2RIR Metcon: For Time: 30-20-10 C2b WallBall Shots #10/6kg *Every 01:00 Min (Including 00:00) – 10 Jumping Lunges CrossFit Strength Part A: Tempo Back Squats 5-5-4-4-3-3 *@32X1 Tempo Part B: 4 Supersets: 8-10 2DB Navy
Saturday 030126
CrossFit W.O.D Strength: Back Squats E02:30MOMx6 Sets: 5-5-5-3-3-3 *Build up to a heavy 3. Metcon: 10:00 Min AMRAP: 5 Sandbag Cleans #70/45 12\9 Cals Bike or 15\12 Cals Row
Friday 020126
CrossFit W.O.D Strength: Push Press E02:30MOMx5 Sets: Build Up To a Heavy 5. Metcon: "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping Pull-Ups 50 KB Swings #16/12kg 50 Lunges 50 K2E 50 Push Press #20/15kg 50 Back Extensions 50 Wall
Thursday 010126
CrossFit W.O.D Strength: E02:00MOM X8 Sets: 4-8 Strict\Deficit Strict HSPU * 30-40 sec Weighted Hollow Hold Metcon: For Time: 1-2-3-4-5..10 HSPU Dual DB Box Step Overs #2x22.5/15kg CrossFit Endurance E06:00MOMx6 Rounds: 32/24 Cals Row 20 V-ups 16 Alt. DB Snatch #15/10kg
Wednesday 311225
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-5-3-3-3 * 8\8 1DB Bent-over Rows @1231 TEMPO Metcon: 3 R.F.T: 3 BMU 15 KB SDHP #1x24/16kg 6 C2b 20 KB Swings 9 Toes To bars 25 KB Deadlifts CrossFit Strength Part A: Pendlay rows 8-8-6-6-4-4 Part B: 4