Weekly Workouts

Monday - 9

STRENGTH - PUSH PRESS
3-3-3-3-3

*Build to 3RM Push Press.

WORKOUT

3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press
(115/75)|(75/55)

-1:00 Rest b/t Sets


Tuesday - 10

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - 7 Power Snatches
MIN 2 - 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

WORKOUT
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4" Plate Hops)
7 TNG Power Snatches
2 Rope Climbs

-16:00 Time Cap

OPTIONAL COOL DOWN FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down


Wednesday - 11

Extended Warm Up
EMOM 6
Min 1: 5 DL (Building to WOD Weight) + 3 Box Jumps
Min 2: Couch Stretch :30 Right :30 Left or Pigeon Stretch Right/Left

9/11 Partner WOD
1-mile partner run with Flag (Flag stays running the whole class)
2001 M Row
92 Box Jumps (92 people on American Air Flight 11)
64 Deadlift 175/135 (64 people on United Air Flight 175) (155/105, 135/85)
64 Bar Facing Burpees (64 people on American Air Flight 77)
44 Kettle Bell Swings 70/55 (44 people on United Air Flight 93) (55/35, 35/25)
125 Wall Balls 20/14 (125 people in the Pentagon) (14/10)

*Athletes may complete the work in any order they choose*


Thursday - 12

WORKOUT
"TRIPLE AMRAP"
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up


Friday - 13

STRENGTH
ON A 15:00 RUNNING CLOCK...

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

WORKOUT
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.


Saturday - 14

BENCHMARK WORKOUT

"FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20) 1:00
Push Press 1:00
Row for Cals

-1:00 Rest b/t Rounds


Sunday - 15

WORKOUT FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

-18:00 Time Cap

FINISHER NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps



















CrossFit Wilsonville