Weekly Workouts

Monday

Extended Warm-Up
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)
*Each Set increase weight on DL. Workout weight for final set.

Workout
For Time
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)

Box Jump (24/20)


Tuesday

Workout
AMRAP x 15 Minutes
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb

Finisher
On a 10 Minutes Running Clock
HS Walk Play*
*Suggested Drills... Beginners - Pike Walk or HS Hold Intermediates - Box Rotation or Wall Walk Advanced - Max Distance Walk


Wednesday

Strength
5-5-3-3-1-1 Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.
5-5...Moderate 3-3...Moderate-Heavy 1-1...Moderate-Heavy+

NCFIT Benchmark Workout
“Speed Demon"
3 Rounds for Time
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-


Thursday

Workout
Every 9:00 for 27:00 Minutes...
1500m Row
25 Plate Ground to Overhead (45/35)|(35/25) Max Double Unders in Remaining Time

Optional Finisher “Suns Out, Guns Out"
3 Sets
15 DB Floor Press (Heavy) :45 "Gun Hold" w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body


Friday

Extended Warm-Up
On a 10:00 Running Clock...
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*
*Final set of 3 should be heavier than the weight you will use for the workout.

Workout
For Time
400m Run into...
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up

CrossFit Wilsonville