CrossFit / Boot Camp / MetCon WODS

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2022.01.24 Monday

 

CrossFit

Strength/Skill

 

Back Squat

5 Sets x 5 Reps @ 70% of 1RM

 

Conditioning

 

EMOM for 12 Minutes

Odd: 10 OHS (95/65lb)

Even: 20 KBS (24/16kg)

 

Boot Camp

 

Strength/Skill

 

4 Sets

10 Bulgarian Split Squats (R5+L5)

10 Hanging Leg Raise Around the World

 

Conditioning

 

2 Mins On/1 Min Off x 6R

In the 2 Minutes

30s: KB Goblet Squat

30s: KBS

30s: KB Goblet Lunges

30s: Burpees

 

2022.01.25 Tuesday

 

Metcon

 

7 Rounds for Time

50 DUs/150 SUs

21 WBS

15 Power Cleans (Barbell/Dumbbells)

9 T2B

 

*Suggested MB weight (20/14lb) BB weight (95/65lb) DB weight (35/20lb)

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

 

2022. 01.26 Wednesday

 

CrossFit

 

Strength/Skills

 

5 Sets

3 Power Snatches + 2 Hang Power Snatches

*Start light and increase weight as you go.

 

3 Sets

2 Snatch Pulls + 2 Hang Snatch Pulls

*Start with the weight for the last snatch complex above. You may increase weight as you go.

 

Conditioning

 

100 Hang Power Snatches for Time

(75/55lb)

*EMOM 10 Air Squats (Start with the squats.)

 

Boot Camp

 

Strength/Skills

 

4 Sets

10 KB Seesaw Presses

20 Single Arm KB Bent Over Rows (R10 +L10)

 

Conditioning

 

TABATA THIS!

20s On/10s Off x 8

1: Air Squat

2: KB Lateral Swing

3: Rock Climber

4: Bicycle Crunch

*Rest 1 minute after each TABATA

 

2022.01.27 Thursday

 

Metcon

 

Partner WOD

4 Mins On /2 Mins Off x 5R

 

In the 4 Minutes

10 Wall Walks (5 Each)

Then Max Effort of

R1: Box Jump/Step Up

R2: Pull Ups/Assisted Pull Ups

R3: DB Jerk

R4: DBall Slams

R5: Burpee

 

*1 person works at a time.

*Split the reps

*Suggested DB weight (35/20lb) DBall (AHAP)

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

 

2022.01.28 Friday

 

 

Conditioning

 

0:00~8:00

21 Squat Cleans (95/65lb)

30/24 Cal Row

21 Squat Cleans

*Rest for the remaining time.

 

8:00~16:00

15 Squat Cleans (135/95lb)

30/24 Cal Row

15 Squat Cleans

*Rest for the remaining time.

 

16:00~24:00

9 Squat Cleans (185/125lb)

30/24 Cal Row

9 Squat Cleans

 

Boot Camp

 

Strength/Skills

 

4 Sets

10 DB Offset Deadlift (R5+L5)

1 Min MB Dead Bug Hold

 

Conditioning

 

30s on/30s on x 3 sets

1: DB DL / DB HPC

2: Drop Out / Plank Jack

3: Cal Row / Hollow Hold on Rower

 

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

*1 Minute rest after one station.

 

And then

 

30s on/30s on x 2 sets

 

*2 minutes work at one station and move onto another. No break in the middle of 2 minutes.

*30 seconds rest after one station.

 

2022.01.29 Saturday

 

Hannam Heroes

 

AMRAP in 24 Minutes

10 DUs/ 20 SUs *Add 10 DUs/20 SUs after every round.

1R of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

1 Snatch (Barbell/ Single DB x 2)

 

*Suggested BB weight (155/125lb) DB weight (50/35lb)

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

 

2022.01.30 Sunday

 

Skill Training Day

 

Coach's Choice