CrossFit / Boot Camp / MetCon WODS

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2021.6.14 Monday

 

Strength/Skills

 

Back Squat

3-3-3-3-3

*Increase weight as you go.

 

Conditioning

 

AMRAP in 10 Minutes

10 HSPUs

10 Alternating Pistols

10 T2B

 

Boot Camp

 

Strength/Skills

 

Pistol Progression

 

Conditioning

 

AMRAP in 20 Minutes

2 Wall Walks

8 Pistols

16 MB Sit Ups

24 DUs/ Double Taps

 

2021.6.15 Tuesday

 

Metcon

 

For Time

200 Cal Row

150 WBS

100 Barbell Power Snatches/ Single DB Power Snatches

50 Burpee Box Jumps/Step Ups

 

*Partition the reps in any way.

*Suggested MB weight (20/14lb), BB weight (75/55lb), DB weight (50/35lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2021.6.16 Wednesday

 

Strength/Skills

 

EMOM for 10 Minutes

1 C&J

 

Conditioning

 

Gwen

 

15-12-9 reps of

Clean and Jerk

*Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

* Score is the weight used for all three unbroken sets.

*Time Cap 12

 

Accessory

 

Clean Deadlift

3-3-3-3

 

Boot Camp

 

Strength/Skills

 

5 Sets of

10 DB Romanian DL

10 Reverse Hypers

 

Conditioning

 

TABATA and More!!

In Every 6 Minutes OTM for 24 Minutes (4R)

R1: TABATA Drop Out onto Plate

R2: TABATA Plate Ground to Overhead

R3: TABATA Plate Offset Push Ups

R4: TABATA Rock Climber

*50 DUs/100 SUs after the last set of each TABATA

*Rest for the remaining Time.

 

2021.6.17 Thursday

 

Metcon

 

AMRAP in 24 Minutes

10 DB Burpees

10 DB Box Step Ups

1R of Durante Core

*10 Hollow Rocks

 10 V-Ups

10 Tuck Ups

10s Hollow Hold

 

Rest 1 minute

 

*Suggested DB weight (35/20lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2021.6.18 Friday

 

CrossFit

 

Strength/Skills

 

3 Sets of

10 Box (Parallel) Back Squats

5 Weighted Pull Ups

 

And then

3 Sets of

10 Box (Parallel) Front Squats

5 Weighted Pull Ups

 

Conditioning

For Time

 

10-8-6-4-2

Thrusters (135/95lb)

50-40-30-20-10

DUs

 

Boot Camp

 

Strength/Skill

5 Sets of

10 DB Box Squats

5 Weighted/Strict/Band Assisted Pull Ups

 

Conditioning

 

2 Rounds of

30s on/30s on x 3 sets

1: Pulse Lunge (R)/Pulse Lunge (L)

2: DB Push Press/ DB Squat Hold

3: Hollow Hold/ Ironman Hold

 

*3 minutes work at one station and move onto another. No break in the middle of 3 minutes.

*1 Minute rest after one station.

 

2021.6.19 Saturday

 

Hannam Heroes

 

Jerry

 

For Time

1600m Run

2000m Row

1600m Run