Workout of the Day

 

 

Monday 12 November

3 rounds

1 person per station
45 seconds eaach station - 15 seconds transition
Row
GHD Sit Up (Ab Mat Sit Up)
MU (C2B, Pull Up ,Ring Row, Dip)
Bike
Slam Ball 15/12
Box Jump 24/20
DU
T2B (K2E/HKR/LLR)
Devil Press (Burpee) 22.5/15
Ski
Wall Ball 30/20
RKBS 32/24

 

Rest 3 minutes

 

Tuesday 13 November

1RM OH or Back Squat


WOD
12 minute running clock

AMRAP 9
Shoulder-to-Overhead 60/42.5 or 50% todays squat (whichever is lower)
Front-Rack Lunges 60/40

 

Penalty Each Time Bar is Dropped*
*If athlete drops the bar during the Shoulder-to-Overhead, penalty is 20 Double-Unders. If athlete drops the bar during the Front-Rack Lunges, penalty is 5 burpees.


then remaining time
Max OH Squat or Max Back Squat

 

Wednesday 14 November

35 minutes
Calorie Club Test
2km Row or Ski
Remember your pacing 
Think aboout your strategy

 

 

Gymnastics practice


WOD
Every 3 minutes for 6 rounds
3 MU
10 DB Snatch 22.5/15
7 Burpee over DB
Rest remaining time

 

Thursday 15 November

8x1

P+: 3 position Power Snatch (From floor, hang-above knee, high hang-hip)
P: 1 Hang Power Snatch (Above Knee) + 1 Power Snatch
F: 3 position Power Clean (From floor, hang, high hang)

use 80% 1RM for all sets

 

Optional accessory
3x8
GHD Back Extension
or
Barbell Good Morning

 


WOD
For Time
50 Double-Unders
10 Power Snatch - 60%1RM
50 Double-Unders
8 Power Snatch - 70%1RM
50 Double-Unders
6 Power Snatch - 80%1RM
50 Double-Unders
4 Power Snatch - 90%1RM

 

Friday 16 November

1RM Split Jerk
or
1RM Thruster

 

WOD
15-12-9 Reps for Time
Clean and Jerks (60/40 kg) - use 65% 1RM
Handstand Push-Ups


Aim to do reps unbroken
if you break reps - 10 cal assault bike penalty

 

Saturday 17 November

Team Linda For Time
Teams of 3:
Calculate your average body weight and workout your bar weights:
30 - 27 - 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlift 1.5 x average body weight
Bench Press 1x average body weight
Squat Clean 0.75x average body weight

 

Split reps as you wish
1 person working, 1 person resting, 1 person accumulating max calories on Assault Bike

 

Sunday 18 November

Bench Press
7x2 @ 80% 1RM
3 second descent in eccentric phase

 

Heavy single complex
Push Press + Push Jerk

 

WOD
AMRAP 10
100m Run
Ascending Manmaker 22.5/15
1, 2, 3 etc

 

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