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Workout of the Day

Deine tägliche Herausforderung

WOD

CrossFit - Sat, Dec 3
Warm-Up
Warm-Up

3 SETS

10 Step-Ups → 10 Box Jumps*

10 Ring Rows

10 Kip Swings

10 Reverse Lunges → 10 Forward LUnges → 10 DB Goblet Lunges

 

*Box Jumps will be performed on Set 2 & Set 3


 

Workout
Metcon (AMRAP - Rounds and Reps)

Teams of 2 

 

You go i go (1 Rest, 1 Work)

 

Complet a full round of:

 

AMRAP x 6 MINUTES

8 Box Jumps (20)

6 Alt. single DB Overhead Lunges (22.5/15)|(15/10)

4 Chest to Bar Pull Ups

 

-Rest 1:00-

 

AMRAP x 9 MINUTES

10 Box Jumps (24/20)

8 Alt. DB Front Rack Lunges

6 Chest to Bar Pull Ups

 

-Rest 1:00-

 

AMRAP x 12 MINUTES

12 Box Jumps (30/24)

10 Alt. DB Suitcase Lunges

8 Chest to Bar Pull Ups

 

(Score is Total Rounds + Reps)


 

Workout of the Day

CrossFit - Sun, Dec 4
Warm-Up
Warm-Up

AMRAP x 8 MINUTES*

100m Run

12 Sit-ups

10 Good Mornings

8 Narrow Squats 

 

*@ 4:00 Mark, Switch to…

100m Run 

12 Sit-Ups 

10 KB Deadlifts

8 KB Sumo Squats 


 

Strength
Metcon (Weight)

3 SETS*

10-12 Deficit KB Romanian Deadlift

12-15 Deficit KB Sumo Squats

 

-Rest As Needed b/t Sets-

 

*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).

 

(Score is Weight)


 

Workout
Metcon (Time)

2 ROUNDS FOR TIME

1000m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

 

(Score is Time)

 

KG KB: (24/16)|(16/12)


 

Partner Workout Option
Metcon (Time)

IN TEAMS OF 2...

 

4 ROUNDS FOR TIME*

400m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

 

*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.

 

(Score is Time)

 

KG KB: (24/16)|(16/12)


 

Workout of the Day

CrossFit - Mon, Dec 5
Warm-Up
Warm-Up

200m Run

 

Into…

2 ROUNDS

8 Samson Lunges

8 V-Ups

8 Scap Pull-Ups

 

Into…

 

2-3 ROUNDS

8 Alt. Medball Lunges + Press

8 Alt. Medball Cossack Squats

8 Medball Sit-Ups


 

Strength
Back Squat (5-5-5*)

*Start Light and build to Moderate.

 

(Score is Weight)


 

Workout
Metcon (AMRAP - Reps)

EMOM x 20 MINUTES

MIN 1&2 - AMRAP of...8 Burpees + 12 Toes to Bar*

MIN 3 - Max Wall Balls (9/6)|(6/4)

MIN 4 - Rest

 

*Pick up where you left off.

 

(Score is Total Reps)


 

WOD

CrossFit - Tue, Dec 6
Warm-Up
Warm-Up

EMOM x 7 MINUTES (:40 ON / :20 OFF)

MIN 1 - EZ Bike

MIN 2- Good Mornings

MIN 3 - V-Ups

MIN 4 - MOD Bike

MIN 5 - Barbell RDL

MIN 6 - Hollow Rocks

MIN 7 - HARD Bike

Strength
Deadlift (5-5-5*)

*Start Light and build to Moderate.

 

(Score is Weight)


 

Workout
Metcon (Time)

6 SETS

7 Deadlifts (115/80)|(80/53)

15/12 Cal Bike

 

-Rest 1:30 b/t Sets-

 

(Score is Slowest Set)


 

Workout of the Day

CrossFit - Wed, Dec 7
Warm-Up
Warm-Up

3 ROUNDS  

10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*

10 Banded Upright Rows → Band Pull-Aparts →  Kneeling Banded Pull-Downs

:45 EZ Cardio of Choice

 

*Can be banded.


 

Skill
Metcon

EMOM x 12 MINUTES

MIN 1 - 7-10 Wide Grip Pull-Ups

MIN 2 - :45 Kneeling Banded Pull-Downs*

MIN 3 - :45 EZ Cardio Choice

 

*Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.

 

(No Measure)


 

Workout
Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES

7 Chest to Bar Pull-Ups

14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)

21 Sit-Ups

 

(Score is Rounds + Reps)


 

Workout of the Day

CrossFit - Thu, Dec 8
Warm-Up
Warm-Up

3 ROUNDS

10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*

10 PVC RDL

10 PVC Upright Row

10 PVC Muscle Snatch

10 PVC BTN Push Press

10 PVC OHS

 

*In round 2, complete 30 Single Unders. In round 3, complete 30 Double Unders.


 

Strength
Metcon (Weight)

6 SETS*

1 Hang Squat Snatch

+

1 Snatch

 

*Start Light-Moderate and build to Moderate-Heavy.

 

-Rest As Needed b/t Sets-

 

(Score is Weight)


 

Workout
Metcon (Time)

FOR TIME

2-4-6-4-2

Hang Squat Snatch (53/35)|(35/25)

25-50-75-50-25

Double Unders

 

(Score is Time)

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