Weekly Workouts

Monday - 30

SKILL
EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks
*Suggested max height of 36"

WORKOUT
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20")
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)


Tuesday - October 1

STRENGTH
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

WORKOUT
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar


Wednesday - 2

BENCHMARK WORKOUT
"DEATH ROW"
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets


Thursday - 3

WORKOUT
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups
(Athlete Choice)**
Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes...goal is at least 10 reps per set whether unbroken or not.

FINISHER
IN TEAMS OF 3...
ON A 10:00 RUNNING CLOCK...
Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.


Friday - 4

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Thruster

BENCHMARK WORKOUT
"OPEN 17.5"
10 ROUNDS FOR TIME
9 Thrusters (95/65)|(65/45)
35 Double-Unders


Saturday - 5

WORKOUT
“Colton”
In Teams of Two, Complete…
5 Rounds of:
19 Burpee Box Jumps* (20/24”)
72 Barbell Work (see below)
1K Row (switch every 250m)

*All athletes may step up

Barbell Work (Rx/Rx+)
R1: Thruster (45/65; 65/95)
R2: Weighted Lunges (45/65; 65/95)
R3: Hang Power Snatch (55/75; 85/115)
R4: Hang Power Clean (65/95; 105/155)
R5: Deadlift (105/155; 155/225)

Teams will use one barbell, adding weight each round. Share the reps as desired.

5 (Hour long seizure)
19 (Days in a Coma)
72 (Days in the hospital)
1 (Miracle)


Sunday - 6

WORKOUT
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

COOL DOWN
5:00 Foam Rolling Focus on Upper Back and Lower Legs






CrossFit Wilsonville