Weekly Workouts

Monday

WOD Prep: 3 Rounds
10 Shuttle Run (Wall to Rig)
5 Back Squats (Increase weight each round)
Rest 1 Minute

WOD
“Manion” (Partner Style) Time Cap 35 Minutes
7 Rounds for Time
400 M Run (Each Partner) Sub: 200 M Run Weighted Walk or 500 M Row
29 Back Squats 135/95 (Barbell from the ground)

Performance and RX: Partner as Prescribed
Fitness: Partner 95/65 or 75/45
Beginner Air Squats


Tuesday

Skills
EMOM 12 (Shoulder Work)
1-10 Deadlift Double KBELL 70/55, 55/45, 45/35, 35/25
https://www.functionalmovement.com/Exercises/245/deadlift_double_leg_double_arm_with_two_kb
2-12 Behind the Neck Press (Increase weight each round) Press Grip
3-Accumulate 1 Minute Ring Hang

WOD
10 Minute AMRAP (Performance/RX/Fitness)
Alternate Between 12/9 Calorie Bike and Row
12 Burpee Box Jump Overs 24/20 (Fitness can step over)
12 KBELL Swing 70/55, 55/35, 45/25

 
Wednesday

Performance and RX
10-15 Minutes to Work to Heavy Snatch

Fitness/Beginner
Technique Work with Coach

WOD
Every 2 Minute for 18 Minutes (9 Sets)
3 Snatch @75% of Heavy
5 Strict C2B Pull Ups/Pull Ups/Banded/Ring Row
7 Strict Ring/Bar/Parl. Dips
Scale rep scheme 2-4-6 or 1-3-5.  Scale DBELL Snatch.

 

Thursday 

Skills
EMOM 9
1-20 Russian KBELL Swings @Heavy Weight
2-10-15 Ring Row
3-Nose to Wall Hold 45-50 Seconds or as long as possible

WOD
AMRAP 20
60-Calorie Row
50 Double Under/Singles
40 Push Ups
30 Alternating DBELL Snatch 50/35 Scale to a Working Weight
20 GHDSU or Sit Ups
10 DBELL Box Step Overs 20” Everyone  


Friday

Skills
Clean and Jerk
EMOM 7
7-6-5-4-3-2-1 Reps of C&J
Climb in weight starting light
Performance and RX Athletes transition to Split Jerks @3 Reps

HERO WOD
“The Juicy”
For Time (Teams of 3)
10 Clean and Jerks
400 M Barbell Carry
10 Clean and Jerks
400 M Sled Pull
10 Clean and Jerks
400 M Sled Push

LOAD THE BARBELL AND THE SLED WITH THE AVERAGE WEIGHT OF ALL 3 TEAM MEMBERS.

https://thefallen.militarytimes.com/navy-special-warfare-operator-chief-petty-officer-seal-kevin-a-houston/6567912 

CrossFit Wilsonville