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SHRED!
1 Round: (0-5min.)
Run 1000m
(5-10min.)
5min. AMRAP:
10 DB Floor Press 50/25s
12 DB Deadlifts 70/45s
1 Round: (10-15min.)
Row 1000m
(15-20min.)
5min. AMRAP:
10 DB Bench Press 50/25s
12 DB Deadlifts 70/45s
1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies
(25-30min.)
5min. AMRAP:
10 DB Bench Press 50/25s
12 DB Deadlifts 70/45s
- Go hard on those cardio sections and beware of how nasty those bench/deadlift amraps get ;)
- 1000m run is an 800m + 200m.
BUILD
every 4 min x 5
3 press
6 pendlay row
20 ball over bar*
then
@ 20 min mark
run 1000
5 min amrap
10 DB OH press 50/30
12 DB deadlifts 80/50
CROSSFIT
5 Rounds:
1min. of Bench Press 135/95
1min. of Double Unders
1min. of Russian KB Swings 70/53
1min. of Assault Bike For Cals
1min. of Pull-Ups
Rest 2min.
You get 2min. to recover after each 5min round, so
earn it!
Also, there is no transition time between stations, so you gotta move!
SHRED!
3 Rounds:
1min. of Toes-To-Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20"
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest
Rest 3min. (Including the 1min.)
3 Rounds:
1min. of Russian Twists (w/ 5lb Plate)
1min. of Rowing For Cals (Goal: 20/15)
1min. of Plank
1min. of Ball Slams (30/20lb)
1min. Rest
Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump ;)
BUILD
every 4 min x 4
5 deadlifts*
1 min of pushups on floor**
@ min 20
join SHRED
*add weight each set. the last set should be heavier than before
**cant do push ups yet? do negatives, slowly lower yourself to the ground get back up withh assistance and lower down again
CROSSFIT
2 Rounds:
4min. EMOM:
3 Back Squats (Heavy as possible)
immediately into;
4min. EMOM:
12/9 Calorie Row
immediately into;
4min. EMOM:
3 Cleans (Heavy as possible)
immediately into;
4min. EMOM:
10 Toes-To-Bar
32min. straight. Same style as workout from last week, but with the strength pieces mixed in.
You may climb a little, but try and really shoot for something challenging the whole time!
Remember to stay at each station for 4min., then move to the next piece.
Feel free to stagger and share bars with a partner of equal-ish strength, so that you may change out weights quickly or share the same weight.
Score is heaviest weight (on cleans and squats combined) used and completed for all 4min. If you climbed in the set it doesn't count.
SWEAT!
0-10min.
100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups
10-25min.
3 Rounds:
500m Row
400m Run
25-35min.
30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders
If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.
*All DB Snatches must touch the ground.
BUILD
you are doing Crossfit
CROSSFIT
(0-5min.)
Row 1,000m
(5-17min.)
Work Up to a 1 rep max Power Clean and Jerk
(17-22min.)
Assault Bike 1 mile
(22-35min.)
13min. AMRAP:
21-15-9
Deadlifts 225/155
Push-Ups
... After you finish all 45 reps, go to 275/185
SWEAT!
(0-20min.)
4 Rounds: "Half Manion"
25/18 Cal Assault Bike
29 Back Squats 95/65
(20-29min.)
3 Rounds:
1min. of Barbell Curls 45/35lb bar
1min. of DB Skull Crushers
1min. Rest
(30-36min.)
6min. AMRAP:
5 Barbell Sit-Ups
5 Reverse Sit-Ups (still holding the bar)
Reverse Sit-Up: Holding the bar in the finished bench position (lying on your back) -- Bring your knees to chest and shoot your feet straight up. Tail bone needs to leave the ground. Back down and out. Feet should never touch the ground.
BUILD
Every 5 min x 5
5 squat
200 m single arm ball OH carry
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
(25-35min.)
CROSSFIT
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(0-15min.)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
(15-25min.)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
(25-35min.)
*It's ok if you can't finish the all of the WODs in the allowed time! Being cut off will just be your scaled option for the day. If you know for sure you can not compete the numbers in the allowed time, trim the #s down a little right off the bat. The main goal is to have at least 3min. rest between sections.
SHRED!
15min. to finish...
200m Run
4 Devil Press 45/30s
6 Toes-To-Bar
8 Box Jumps 24/20"
10 Cal Assault Bike
12 Ballslam 30/20
14 Cal Row
Rest 5min.
15min. to complete it backwards...
14 Cal Row
12 Ballslam 30/20
10 Cal Assault Bike
8 Box Jumps 24/20"
6 Toes-To-Bar
4 Devil Press 45/30s
200m Run
12 Days of Christmas style. Listen up and read!
Goes like this...
200m run...
then;
4 Devil Press + 200m Run
then;
6 TTB + 4 Devil Press + 200m Run
...all the way to the 14 Cal Row and back down to the run. Like the way you sing "12 days of Xmas."
Rest the 5min. and do it in REVERSE order, but same style :)
BUILD
every 4 min x 5
3 bench press
5 pull ups
20 walking lunges
12min. to finish...
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it's with 1 DB.
CROSSFIT
20min. Window:
6-8 Push Press (Heavy as possible)
15 Toes-To-Bar
15/12 Cal Assault Bike
Rest 90sec.
Should be getting 5 sets or more. Depends on fast you finish the pieces. Record your heaviest weight lifted for the Push Press. Hit that bike hard (80-90% effort). Rest and repeat. You may climb in weight a little or keep the same weight the whole time. YOU are the main factor of how hard you make this today. Regardless it's been a hard week and we need a different stimuli.
12min. to finish...
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it's with 1 DB.