Workout of the Day

 

Monday 15 January

 

'

Deadlift
6x5 @ 70%1RM
 
Accessory: Work on your skill
 
 
WOD
Tabata
8 rounds each exercise
20 seconds work, 10 seconds rest
 
Sandbag Clean 40/30
T2B
DB Walking Lunge 22.5/15
Box Jump Over 24/20

 

 

 
Tuesday 16 January
 
AMRAP 12
150m Row/ Ski or 400m Assault Bike
3 DB Snatch 22.5/15
P: 3 OH Squat 42.5/30
F: 3 Front Squat 52.5/35
Increase reps by 3 after each row/ski/bike
 
Rest 3 minutes
 
Every 90 seconds for 15 minutes
P: 2 Snatch
Start @ 70% 1RM + build
 
F: 2 Squat Clean 
Start @ 70% 1RM + build

 

 

 

Wednesday 17 January

 

Front Squat
6x5 @ 70% 1RM
 
Accessory: Work on your skill
 
 
WOD
AMRAP 15
12 OH/ Front Rack Lunge 42.5/30
10 RKBS 32/24
8 Box Jump 30/24

 

 

Thursday 18 January

 

Push Press 
 
1 @ 90% 1RM Push Press
3 @ 85%
5 @ 80%
Max reps @ 70%
 
Accessory: Work on your skill
 
 
WOD
Death by Thruster 42.5/30 & HR Push Up

 

 

Friday 19 January

 

Three AMRAPs in 30 minutes
 
0:00-9:00
7 Burpee
11 Push Up
22 AKBS 24/16
 
9:00-24:00
AMRAP Bradshaw
3 HSPU
6 Deadlift
12 Pull Up
24 DU
 
24:00-30:00
Establish 1RM Clean & Jerk (any variation)

 

 

Saturday 20 January 

 

Teams of 3
 
One partner works, one holds sandbag 
one rests
AMRAP 20
30 Power Clean 70/50
15 Tyre Flips
200m Sandbag Run (as a team)
 
then 
120 Burpee Box Jump Over 24/20
 
 

 

Sunday 21 January 

 

Back Squat
1 @ 90%
3 @ 80%
5 @ 70%
Max reps @ 65%
 
Accessory: 
3x2(Each arm) Heavy TGU
 
 
WOD
AMRAP 8
Max Wall Ball
Every minute complete 50m run with 
your medball
Print Print | Sitemap
© Iron Phoenix CrossFit. All rights reserved.