Weekly Workouts

Monday

Warm Up
AMRAP X 5 MINUTES
8/6 Cal Bike
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups

-THEN-

3 ROUNDS
25” Waiter Walk (Each Arm)
15 PVC Pass Throughs

Strength
3-3-3-3-3 Push Jerk*
*Start moderate and build to heavy, but doable, set of 3.

Workout
for time
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike

immediately into...

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike

Scaling: Push Jerk | Db, push press. Bike | scale the calories

Cool Down

For Recovery*
2:00 Walking Rest 3:00 Slow Pedal
*Focus on calm, nasal breathing.


Tuesday

Warm-Up
4 ROUNDS FOR TIME* (12 MIN CAP)
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest

Workout
For Time
1000m Row

Immediately into...

3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Scaling: Reps, Loading, Volume || Row- run 800m | Single DB Burpees-up downs | SA OH DB lunge-front rack | DU-Penguin slaps

Optional Finisher
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-


Wednesday

Warm-Up
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog

Strength
5-5-3-3-1-1 Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+

Workout
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats

Scaling: Reps Loading Volume || Front squat-deadlift | Hang power clean-DB | Run-bike, row, ski 85% effort


Thursday

Warm-Up

AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Slam Ball or Deadlifts
10 Slam Ball Thrusters

Recovery Workout*
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 -- Row or Bike, Moderate Effort

Scaling Reps, Loading, Volume || Push ups-negative, knee | Slam balls-plate G2OH

Cool Down
Flow Stretching
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child's Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening


Friday

Skill
ON A 10:00 RUNNING CLOCK...
Skill Prep for Workout

Workout WZA Online Qualifier
Week 1 TBD*

*Program will be updated when the workout is announced each week!

CrossFit Wilsonville