Weekly Workouts

Monday

WOD (Aerobic Capacity)
6 Rounds (Record Splits)
15/12-Calorie Row
30 DU or 50 Singles
12/9-Calorie Bike
Rest 2 Minutes

Optional Skills: OH Squat/Front Squat/Back Squat
Every 2 Minutes for 14 Minutes (7 Sets)
8 OH Squats (Building in Weight)


Tuesday

Skills
Pull Up and Shoulder Development
A. EMOM 9
1- 20-25 Hollow Rocks
2- 5 Scap Pull Ups + Max Bar Hang for the remainder of the minute
3- 10-15 Lateral DBELL Raises (Light weight, slow and controlled)
B. On a 2 Minute Clock: Max Set of Strict Pull Ups + Max Strict Pull Ups the remainder of the 2 Minutes
C. Tabata Push Up Plank (Challenge: Plank the entire tabata)

WOD Aerobic Capacity
Row: 5x500 M Row @90-95% (Recovery row 150 M Between)
Bike: 10x10/8 Calories with a 1 Minute Rest
Run: 3x200 M Run Rest 1 Minute, 2x400 M Run Rest 2 Minutes, 600 M Run Rest Minutes, 2x400 M Run Rest 2 Minutes, 3x200 M Run Rest 1 Minute (Goal is to run 5-10 Seconds Faster than your 1.5 Mile Pace)


Wednesday

Skills
2-Stop Snatch (Below Knee + Above Knee + Power Snatch)
EMOM 10 Climb in weight

WOD
For Time
10-1 Reps of...
Power Snatch (Performance 95/65 RX 75/55 Fitness Ground to Overhead 75/55 Beginner Plate Ground to Overhead)
Burpee Over the Bar


Thursday 4th of July

“Team 1776”

For Time (Teams of 3 or 4)
KBELL Swings 55/35
Box Jumps 24/20
Air Squats
Push Ups
Burpees
Sit Ups
Row (Calories)
Double Unders/Single
Wall Balls 20/14
Ball Slams 30/20
DBELL Push Press 50/35

US Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence (from the Kingdom of Great Britain) on July 4, 1776.

As a team complete 1776 total Reps. Multiple partners may work at a time, but everyone must work together on the same movement before moving to another. Each team member MUST COMPLETE at least 10 reps of each movement. Teams may only complete a max of 200 Reps of any movement.


Friday

Skills
Pull Up and Dip Development 20 Minutes
A. EMOM 6
1- 5 Pull Up Negative Drops (5 Seconds)
2- Bar Hang (Increase time example: 15-30-45 Seconds)
B. EMOM 4
1- 10 Kipping to Red Band Target Drill
2- 10 Box Arch Drill
C. EMOM 6
1- 3-5 Wall Walk with 5 Seconds Pause at the Top
2- 7-12 Dips @ability Level

“Jackie”
1000 M Row
50 Thrusters
30 Pull Ups (Scale: Jumping Pull Up)

Performance/Comp Open WOD 17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders

CrossFit Wilsonville