WOD

April 5, 2019

4/5/2019

Warm-up
Warm-up
2 Rounds of:
8 Russian KBS (moderate weight)
6 Air Squats w/ 3s hold at the bottom
4 Samson Stretches w/ 3s hold each leg
Then with a barbell/DBs/KBs
2 Rounds of:
5 Front/Goblet Squats
5 Goodmornings
5 Ultra Wide Sumo Deadlifts
*Add weight + Repeat

Weightlifting
Front Squat (4 x 3 )
SPEED Front squats @75% every 60 seconds

This work should be challenging in terms of
consistent output with only short rest intervals. If you're doing this work right you should be winded.

Sumo Deadlift (4 x 3 )
@ 75% every 60 seconds
Reset each rep
This work should be challenging in terms of
consistent output with only short rest intervals. If you're doing this work right you should be winded.
Touch and Go Deadlifts (Weight)
1 round of:
8 Touch and Go deadlift with metcon weight 225/155
8 lateral burpees

Metcon
Metcon (Time)
Every 4:00 x 3 Sets:
200m Run
15 Deadlifts (225, 155)
*Score = fastest round
Rx+:(255, 165)

– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional
deadlifts that are challenging to complete all 15 reps UB. Effort on the run should be near maximal!

April 4, 2019

4/4/2019

Warm-up
Warm-up
Warm Up of Choice
or
2 rounds
100 Jump rope singles
30 Squats
15 Push-ups
15 Pull-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
20 Cal Row
Run 200 Meters (Counts as 1)
18 Alt. DB Snatch (50, 35)
12 Single Arm DB Thrusters (50, 35)6+6
Sub Out:
Row – 200 Toe Taps or 100 Single Jump Rope

Metcon: Today is ACTIVE RECOVERY!  Your effort should NOT exceed 70% which means you should be able to
maintain your splits for almost all of your completed rounds. Remember, it's important to focus on lower-effort quality
work and not try to kill yourself with every workout. Today is the day to do that.

Extra Work
Metcon
Finisher
3 Rounds of:
30 Plank Banded Rows (15 each arm)
20 Double Tricep Roll Backs

April 3, 2019

4/3/2019

Warm-up
Warm-up
6 Rounds:
20 Single unders
10 Alt Mountain Climbers 2:1
20 Double Under or Double Under Attempts
10 Alternating KB Windmills / 5 each leg
Then,
Foam Roll x 20s each
Lats, Thoracic Spine, Hamstrings

Weightlifting
JM Barbell Press (4 x 10 )
KB row (4 x 10 )
1 arm KB row

with a 2 sec pause

Metcon
Metcon (Time)
One Round for time: 24 Min cap
100 Double Unders
50 HR Push-ups
50 Abmat Sit-ups
Rest 60s
75 Double Unders
50 Walking Goblet Lunges (53, 35)
50 SDHP (53, 35)
Rest 60s
50 Double Unders
50 Pull-ups
50 Hollow Rocks

Sub Out:
DU – 2:1 Singles or 200 Toe Taps
WGL – May use DB or Plate
PU – Banded PU, Jumping PU, or Bent Over BB/DB/KB Rows

April 2, 2019

04/02/2019

Warm-up
2 Rounds of:
200m Run
8 RDLs
8 Single Leg Glute Bridges on Floor (4 each)
8 Front Squats
8 X-Band Walks (8 left/8 right)
8 Reverse Lunges in Place (4 each)
Sub out w/ KBs/DBs

Weightlifting
Banded Deadlift (8×1)
Deadlift with heavy band

1) Deadlift against a band: Heavy 1. Rest 2-3:00.
– 8-10 sets building in weight
– Shoot for 80% of current 1RM (no band)
– Drape band over the bar
– Beginner: No Band, 5 x 5, adding weight if form permits.
Reset on each rep. Rest 2:00
Sub Out:
RDL w/ Double KB/DB 5 x 6, Rest 1:00

Metcon
Metcon (AMRAP – Reps)
Adrenaline"
AMRAP 8 Min of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
Sub Out:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

Extra Work
Superset
1a) Banded Pull Throughs 3 x 20
1b) Deadbug + Reverse Crunch: 3 x 10.
1c) Banded Goodmornings 3 x 20
1:00 Rest

April 1, 2019

4/1/19

Weightlifting
*Complete All 3 movements in a "Giant Set" going from 1 to 2 to 3 until you’ve gone through it 4 times
Romanian Deadlift (Rest 30 seconds)
DB Single Arm Push Press (Weight)
4×6 Reps Each Arm
Rest 30 Seconds
Russian Twists (Weight)
Russian Twists with a plate
Rest 30 Sec

Metcon
Metcon (AMRAP – Reps)
AMRAP 10

Run 200 M
10 Jumping Back Squats (45/35)
5 HSPU

Rest 2:00

AMRAP 10
20 Walking Lunges (Body Weight)
10 HR Push Ups

*Count the run as 1 rep (only if completed)

Extra Work
Metcon
4 Rounds
DB/KB Carry-50ft
DB/KB Row-10 reps each side

March 29, 2019

03/29/2019

Warm-up
Foam Roll Adductors x 30s each
then, with BB or DBs,
3 Rounds:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight.

Weightlifting
Front Squat (4×4)
70%
every 60 seconds
Speed Front Squat
Sumo Deadlift (4×3)
70%
Ultra Wide Stance
– Reset on each rep.
– Beginner: Focus on Technique
– Make sure your athletes are gripping the bar correctly (hand touching the knurling).
– Sub Out:
Double KB/DB on both lifts.

Metcon
Metcon (Time)
"Abs of Steel"
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap
Rx+:(135, 95)
Sub Out:
T2B – Hanging Knee Raises, AbMat Sit Ups
Lunges – Double KB/DB, or if single, Goblet Walking Lunges

Extra Work
Banded Plank Rows: 4 x 10 each arm. Rest 60s.

March 28, 2019

03/28/2019

Warm-up
Foam Roll x 20s each:
– IT Bands, Lats, Thoracic Spine
Then,

7 Rounds:
5 Air Squats
5 Abmat Sit-ups
20 Mountain Climbers

Metcon
Metcon
GPP
10 Minutes of:
Alternating Overhead KB/DB Carry / 50m each arm. Rest 60s.
OR
50m Sledpull Powerwalk or Sledpush @heavy. Rest 60s.
Rest 2:00 before moving to carries
8 Minutes of:
Unilateral Carry x 50m (20 each). Rest 60s.

Rest 2:00 Before moving to shuttle runs
6 Minutes of:
100 Meter Shuttle Sprint. Rest 60s.
50 Meters out, 50 meters back @80% (not a full sprint).
OR
20s Sprints on Assault Bike, Rest 60s.

Extra Work
AMRAP 6:
20 Bicycle Crunches 2:1
20 Banded Leg Curls each
30s Side Plank (15s each side)

March 26, 2019

03/26/2019

Warm-up
2 Rounds of:
10 Bird Dogs
10 KB/DB RDLs
10 X-Band Walks each
Then,
2-3 Rounds with an empty barbell or KBs/DBs
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Squat Cleans
20s Pigeon Pose each side.
*Add weight after each set.

Weightlifting
Back Squat (1×2)
Build to a new 2RM
Rest 2 minutes between sets
use 6-8 sets to build to new 2RM

Metcon
Metcon (Time)
Southie

"Southie"
For time:
45 Deadlifts
30 Hang Power Cleans
15 Squat Cleans
RX – 135,95
RX+ – 155,105
10:00 Cap
Sub Out:
DL – Double KB/DB RDLs or Singles @ 2:1 each leg.
HPC/SC – Double KB/DB or Singles @ 2:1 alternating.

Extra Work
3 Rounds of:
15 Band Resisted Russian KBS
12 Goblet Split Squats (6 each)
10 Weighted Ab Mat Sit Ups
*No rest between movements, but rest 60s after all 3.

March 25, 2019

03/25/2019

Warm-up
3 Rounds of:
150m Row or 100m Run
12 KBS/DBS
12 Goblet Squats
12 Burpees

Metcon
Metcon (Time)
800m Run
Then,
6 Rounds of:
21 American KBS (53, 35)
18 Goblet Squats (53, 35)
15 Burpees
Then,
800m Run
30:00 Cap
Sub Out:
Run – 1:1 Toe Taps
KBS – DBS
GS – DB Goblet

Extra Work
Superset
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Goodmornings: 3 x 25 ea. No rest.
1c) Standing Banded Rotations: 3 x 20 each side. No rest.

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