CrossFit / BootCamp / MetCon WODS
2020.3.23 Monday
CrossFit
Strength/Skill
Back Squat
5 Sets x 10 Reps @50%
*The last set is 10+ (till fail)
Conditioning
3 Rounds of Time
500/400m Row
30 Thrusters (45/35lb)
Time Cap: 12 minutes
Boot Camp
Strength/Skill
5 Sets of
10 Cossack Squats (R5+L5)
30s Hanging Knee Tuck Hold
Conditioning
30s On/15s Off x 4 sets per station
1: Step Up Knee Drive
2: Feet Taps
3: 180’ Burpees
4: Side Shuffle Jack Floor Reach
5: Cal Row
*1 minute rest after each station.
*For 1 and 2, use a utility block or stacked plates
2020. 3.24 Tuesday
Metcon
TABATA THIS!
20s On/10s Off x 8R of
1: Push Presses (Barbell/Dumbbells)
2: SDLHP(Barbell/KB)
3: KB Goblet Squats
4: Single Arm KB Swings (Odd:R/Even:L)
5: Battle Rope
6: Cal Row
*1 Min Rest after each TABATA
*Suggested BB weight (75/55lb) DB weight (35/20lb), KB weight (24/16kg)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.3.25 Wednesday
CrossFit
Strength/Skill
Snatch
Power Snatch
3-3-3-3-3
Snatch High Pulls
3x3 @ 70%+ of 1RM Snatch
3 Sets
3 Snatch Push Press + 2 OHS
*Use your conditioning weight
Conditioning
AMRAP in 10 Minutes
20 WBS (20/14lb)
10 Power Snatch (115/80lb)
Boot Camp
Strength/Skill
5 Sets of
10 KB Single Leg Deadlifts (R5+L5)
10 Box Reverse Leg Lifts
Conditioning
1 Min On/ 1 Min Off x 10R
1: 50m Shuttle Sprints
20 Jumping Jacks
ME DB Snatches
1: 50m Shuttle Sprints
20 Jumping Jacks
ME WBS
2020.3.26 Thursday
Metcon
Partner AMRAP in 20 Minutes
60 DUs/120 SUs
20 Synchronized Plate Ground to Overhead
20 Partner MB Sit Ups
60 DUs/120 SUs
20 Synchronized Plate OH Lunges
20 Partner Russian Twist w/MB
And then straight into
AMRAP in 7 Minutes
Partner Alternating Burpee onto Plate
*Suggested Plate weight (45/25lb), MB weight (20/14lb)
*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.
2020.3.27 Friday
CrossFit
Strength/Skill
Shoulder Press
5 Sets x 10 Reps @50%
*The last set is 10+ (till fail)
Conditioning
21-15-9 Reps of
HSPUs
Pull Ups
Power Cleans (95/65lb)
Time Cap 15 minutes
Boot Camp
Strength/Skill
4 Sets
10 Seated DB Presses
10 Seated DB Side Raises
10 Seated DB Reverse Flies
Conditioning
90s On/30s Off x 2R
1: Sandbag Drag to Sprint
2: MB Rotational Throw to Wall
3: Hanging Flutter Kicks
4: 1 Push Up to 2 Knee Touches
5: MB Squat Thrust to Slam
2020.3.28 Saturday
CrossFit / Boot Camp
AK 222
AMRAP in 22 Minutes
20 Air Squats
20 KBS (Russian) (24/16kg)
20 LunGes
Finisher: 222 Partner LeG Raises
2020.3.29 Sunday
Metcon
Coach's Choice