Weekly Workouts

Monday

Strength
1-1-1-1-1 Back Squat
-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM. Today is the day to go for it!

Workout
For Time

30-20-10 Kettlebell Swing (53/35)|(35/26) Burpee


Tuesday

Skill
ON a 10:00 RUNNING CLOCK... Muscle-Up Skill Development

Beginner - Transition Drills Intermediate - High Ring Drills Advanced - Mult. Reps or Strict Work

Workout
AMRAP x 16 Minutes

50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups


Wednesday

Extended Warm Up
EMOM x 6 MINUTES MIN 1 - Run 200m MIN 2 - Max Slam Balls

Workout
7 SETS FOR LOAD*

1 Deadlift
1 Power Clean
1 Hang Power Clean 1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.


Thursday

Workout
EMOM x 24 Minutes*

MIN 1 - Row for Cals MIN 2 - Up-Down Box Jump (24/20)
MIN 3 - KB Farmer Carry (AHAP)
MIN 4 - Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

"RUMP PUMP"
3 SETS
25 Glute Bridge-ups into...
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-


Friday

Strength
E2MOM x 10 MINUTES 1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout "double AMRAP"*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55) 3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES 1 Hang Squat Snatch (115/75)|(75/55) 3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

CrossFit Wilsonville