Weekly Workouts

Monday

CFW Baseline Bench Mark
Performance (Must be able to do multiple bodyweight deadlifts, Pull-ups, Push-ups)
3 Rounds
500 M Row
20 Bodyweight Deadlift
30 Pull Ups
40 Push Ups
50 Air Squats
Rest 5 Minutes

Work must be straight through

RX (Must be able to do multiple bodyweight deadlifts, Pull-ups, Push-ups)
3 Rounds
500 M ROW
10 BW Deadlifts
20 Pull Ups
30 Push Ups
40 Air Squats
Rest 5 Minutes

Work maybe be portioned however the athlete would like

Scaled
3 Rounds
400 M Row
5 ½ BW Deadlifts
10 Jumping Pull Ups (6” Under the Bar)
15 Hand Release Push Ups
20 Air Squats
Rest 5 Minutes

Work maybe be portioned however the athlete would like

Beginner “Baseline” For Time:

500 M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Ring Rows


Tuesday

Skills
EMOM 12
1- 5 Suitcase Deadlifts Each Side
2- 45 Second Farmer Carry Walk (Heavy as Possible w/KBELLs)

Performance will complete Both, RX/Fitness Optional

WOD
Running and/or Assault Bike Intervals
Running: 3 Rounds (Total of 1800 M)
Run 400 M @90% Effort
Jog 200 M @Recovery Pace (Conversational)

Scaled WOD Option

If you cannot Run Walk 1 Mile with a Weighted Vest

Bike: 2 Full Tabata Rounds
16 Rounds of:
20 Seconds of Threshold Effort (Think an 7-9 on a scale of 1-10)
10 Seconds of Rest


Wednesday

Skills
Front Squat 20 Minutes
3 Reps @75% Rest 1:30
2 Reps @80% Rest 1:30
1 Rep @85% Rest 1:30
2 Reps @82.5% Rest 2:00
1 Rep @87.5% Rest 2:00
2 Reps @85% Rest 2:30
Max Reps @90%

3 Rounds of Grunt Work OPTIONAL WORK
15 Seated DBELL Presses (2-Bells) Heavy as Possible
12 Alternating Single Arm KBELL Overhead Walking Lunge (6 right arm 6 left arm) Moderate Weight Prioritize Positioning
9 Sandbag Clean to Box and Push Over Box + Jump Overs (Box 30/24, 24/20 Sandbags 100/70) Scale: Box Steps Overs w/Front Racked KBELLs


Thursday

Skills
Banded Push Ups and Banded KBELL Swings

EMOM 12
1-    6-8 Banded KBELL Swings 55/35, 45/25, 35/20
2-    6-12 Banded Push Up or Push Ups

WOD
For Time - Time Cap 18 Minutes
10-9-8-7-6-5-4-3-2-1: DBELL Snatch
50-45-40-35-30-25-20-15-10-5: Double Unders or Singles
10-9-8-7-6-5-4-3-2-1: Shuttle Run or Calorie Row


Friday

Skills
Overhead Squat 10 Minutes

EMOM: 7
7-6-5-4-3-2-1 Overhead Squat
Performance Start @95/65 and climb
RX: Start @75/45
Fitness: 45/35
Beginner/Scaled: PVC

WOD 
For Time: “Nancy” Time Cap is 20 Minutes
5 Rounds
400 M Run (Substitute for Running is 200 M Walk w/Wall Ball 24/14 as fast as possible)
15 Overhead Squats (Performance/RX 96/65, Fitness 75/45, Beginner PVC or Back Squat)

CrossFit Wilsonville