Weekly Workouts

Monday - 7

STRENGTH
ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat*

*Max 2 attempts at 10RM

WORKOUT
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap


Tuesday - 8

WORKOUT
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...).
Reset the rower before the start of each round.

COOL DOWN FOR RECOVERY*

3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.


Wednesday - 9

STRENGTH
5x3 Power Clean*
*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

NCFIT BENCHMARK WORKOUT
"ELIZA-PLUS" FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

OPTIONAL FINISHER
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)


Thursday - 10

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light) MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.

COOL DOWN FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching


Friday -11

WORKOUT "OPEN 20.1"
TBD Workout will be updated when announced on Thursday 5pm PST.


Saturday -12

BENCHMARK WORKOUT
"FILTHY 50" FOR TIME
50 Box Jump (24)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

COOL DOWN FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Sunday -13

PARTNER WORKOUT*
IN TEAMS OF 3...
AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES
Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES
Max DB "Lungesters" (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.


CrossFit Wilsonville