Weekly Workouts

Monday 2

OPTIONAL EXTENDED
WARM-UP

EMOM x 6 MINUTES
MIN 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*
MIN 2 - 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

WORKOUT
AMRAP 31 with a Partner

8 Thrusters 155/105, 135/85, 95/65, 75/45
6 Rope Climbs/Strict Pull Ups
11 Box Jumps 30/24, 24/20

Partners are always alternating 400 M Run with 45/25 Plate

COOL DOWN
200 M Walk
1 Minute Couch Stretch Each Side
1 Minute Seated Saddle
2 Minutes Pigeon
1 Minute Box Shoulder Stretch


Tuesday 3

WORKOUT
FOR TIME

1000m Row 800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

OPTIONAL FINISHER

3 SETS
10/10 Single DB Bent Over Row
10 Strict Hanging Knee Raise
30 Glute Bridge-Ups


Wednesday 4

STRENGTH

ON A 20:00 RUNNING CLOCK...
Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

BENCHMARK WORKOUT

“GRACE" FOR TIME
30 Clean & Jerks (135/95)|(95/65)


Thursday 5

RECOVERY WORKOUT*
EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.


COOL DOWN FOR RECOVERY

10:00 Foam Rolling

5:00 Upper Back & Lats
5:00 Quads & IT Band


Friday 6

WZA ONLINE QUALIFIER
WEEK 3 // WORKOUT 5 & 6

WORKOUT
FOR TIME ON A 15:00 RUNNING CLOCK

21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower

-12:00 HARD CAP ON PART I

THEN IMMEDIATELY INTO...

II. IN THE REMAINING TIME...

1RM CLEAN & JERK

-15:00 HARD CAP ON ENTIRE WORKOUT-

CrossFit Wilsonville