Weekly Workouts

Monday - 16

WORKOUT
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)

* *HSPU go down by 10 reps every round...30-20-10,
Lunges stay 30 each round.

COOL DOWN FOR RECOVERY
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.


Tuesday - 17

SKILL
ON A 10:00 RUNNING CLOCK...
C2B & Bar Muscle-Up Development

WORKOUT FOR TIME
21-15-9 Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up into...
15-12-9 American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up

-16:00 Hard Cap


Wednesday - 18

STRENGTH
3-3-3-3-3 -Front Squat
*Build to 3RM Front Squat

PARTNER WORKOUT*

IN TEAMS OF 2... ON A 13:00 RUNNING CLOCK...
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)

*Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way


Thursday - 19

WORKOUT E2MOM x 20 MINUTES
MIN 1 & 2 - Row 500/400m
MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*
*Power Snatch must be performed Unbroken & Touch-N-Go in sets...either 6 UB, 3/3, 4/2. No singles.

COOL DOWN FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch


Friday - 20

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

HERO WORKOUT
"DT" 5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)


Saturday - 21

WORKOUT EVERY 3 MINUTES FOR 30 MINUTES...
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)

OPTIONAL FINISHER 3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.


Sunday - 22

WORKOUT FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar into...

12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar into...

9-7-5 Overhead Squat (115/75)|(75/55)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

-16:00 Hard Cap

CrossFit Wilsonville