
workout of the day
01.01.2021 Happy New Year!
WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125
Warm Up
3 rounds
5/side tall kneeling to standing
5/side half kneeling prisoner windmills
5 candlestick roll out to standing
Mobility:
https://www.instagram.com/p/CF-b0scnmt2/?igshid=1g7zjew8xapxq
3 sets
A. front rack stretch x 30 seconds
B. xiaopengs x 5/arm
Barbell warm up- empty bar
2 rounds
front rack sots press x 8 reps
hang muscle cleans x 5
strict press x 5
hang muscle snatch x 5
overhead squats x 5
WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125
WOD- Individual
15 cal row
30 second plank hold
20 thrusters 95/65
20 cal row
30 second plank hold
15 power snatch 115/85
25 cal row
30 second plank hold
12 front squats 155/105
30 cal row
30 second plank hold
10 clean & jerk 185/125
Core
(169) Core Workout #15 | CrossFit Invictus Gymnastics - YouTube
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary
12.02.2020
WOD
"Chasing Amy"
8:00 AMRAP
3,6,9,12...
Clean & jerk 135/95
burpee + 10' shuffle = 1 rep
At home
8:00 AMRAP
3,6,9,12..
DB clean + push press
burpee + 10' shuffle = 1 rep
Warm Up
2 rounds
10 skaters
10 DB hammer curls
20 hollow body bounces
10 Cossack squats
Strength: Quads and Glutes
3 sets
1. leg behind goblet squat x 5 each side
2. single arm KB rack squat- slow down and no pauses at the bottom or top of squat x 10
3. goblet kick stand pistol squat x 5 each side
4. KB curtsy squat x 5 each side
5. horn grip narrow stance or feet together squats x 10
WOD
"Chasing Amy"
8:00 AMRAP
3,6,9,12...
Clean & jerk 135/95
burpee + 10' shuffle = 1 rep
At home
8:00 AMRAP
3,6,9,12..
DB clean + push press
burpee + 10' shuffle = 1 rep
Core/Gymnastics
not for time
100 KB/DB pike overs
https://youtu.be/zTqUKN7XQw0
1)Legs together. Knees locked and toes pointed
2)Hands on ground outside of shoulder width
3)Reach hands out as far as possible (compress torso to legs)
4)Place small barrier by feet and lift legs in unison
5)Control action with each rep
11.26.2020 Happy Thanksgiving
Partner Thanksgiving WOD
10:00 AMRAP
Person A completes as many rounds of 10 feet shuttle runs until Partner B is done
Person B completes one round:
KB swing x 8
push up x 7
goblet squat x 6
v-ups x 5
DB/KB snatch x 4 (2/side)
Partner Thanksgiving WOD
10:00 AMRAP
Person A completes as many rounds of 10 feet shuttle runs until Partner B is done
Person B completes one round:
KB swing x 8
push up x 7
goblet squat x 6
v-ups x 5
DB/KB snatch x 4 (2/side)
ABs
3 sets
hollow hold x 20 seconds or move to a bent knee hollow hold
10 windshield wipers (5/side)
20 bicycle crunches (10/side)
11.18.2020
WOD
"Away We Go"
cardio intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest
Warm Up
3 sets of
5 DB RDLs each side @ 3030
5 Cuban press with PVC
5 burpee high jump
5 tuck ups or v-ups
WOD
"Away We Go"
cardio intervals- pick a bike or a rower
6 sets (18:00)
30 seconds max cals
15 seconds rest
15 second max cals
2:00 rest
Core Builder https://www.instagram.com/p/CHQY4Zrr7vS/
3 sets:
20 lying Leg raise to DB
20 Leg Lifts over DB
20 Weight DB sit ups
20 Hip Dips (10/side)
20 toe touch + knee to elbow + knee cross body (10/side)
Rest 1-2 min between sets
10.29.2020
"Night of the Living Dead (legs)"
Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%
Warm Up
3 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press
Primer:
hip flowhttps://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..
Banded good mornings with squats.
Do 5 reps good mornings + 5 reps squats for 3 setsthen..
10 reps Kang squats -no barbell https://www.youtube.com/watch?v=p2cQp1aAWjc
"Night of the Living Dead (legs)"
Squatober Day 7
Back squat 4 x 7 reps @ 67.5%
Front squat 3 x 5 reps @50% of your back squat max
Back squat 4 x 8 reps @60%
If time remains
Core Finisher by Kristi Eramo
4 total rounds:
20 sec of work 10 sec rest between each movement
* Weighted Toe Reach
*Bicycle crunch
* DB plank drag throughs
*Hollow hold or hollow rocks
09.10.2020
WOD
"Quattro"
12:00 AMRAP
14 hang power cleans 115/75 95/65 75/55
12 alternating pistols
8 ring rows or inverted rows on racked barbell- or sub push ups
**https://www.instagram.com/p/CExUtv8A1Aw/
check this out about ring rows
Warm Up
2 sets
leg behind goblet squats x 10/legwalking lunges x 10/sideshoulder taps x 10/sideyoga push ups x 5 reps
Mobility: thoracic spine
https://www.instagram.com/p/Bw3QhUwFm3z/
1. Quadruped thread through pull away from the ground x 5/side2. Quadruped shoulder blade movement x 10 reps3. Quadruped lat stretch x 5/side4. Modified pigeon with rotation x 5/side
Burgener Warm Up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
Strength
Every 75 seconds for 6 sets
1 clean pull
1 power clean
2 front squats
build load starting at 55-60% 1 RM power clean
WOD
"Quattro"
12:00 AMRAP
14 hang power cleans 115/75 95/65 75/55
12 alternating pistols
8 ring rows or inverted rows on racked barbell- or sub push ups
**https://www.instagram.com/p/CExUtv8A1Aw/check this out about ring rows
Core finisher
2-3 sets
lift overs x 20 (10 each side)- both legs lift over a DB or KB target- hands on the floor by your hips
tall plank knee to elbow x 20 (10 each side- stay to one side at a time)
straight leg crunches x 20- legs straight out from you lying on the ground- just roll the shoulders barely off the ground. Upper abs here.
08.20.2020
WOD
"Heavy Day"
10 sets
every 2:00 complete 3 front squats @ 70%
Warm up
2 rounds
100m run accelerate every 25m to a hard pace
20 walking lunges
15 drop squats https://youtu.be/CWhIRbeUgGM
15 sec split stance isometric with pulse R https://youtu.be/QDsQA5F1ScM
15 sec split stance isometric with pulse L
Primer
2 rounds
goblet ballet squat @2020 x 8 reps https://youtu.be/yVmUTq5kLws
goblet curtsy drop lunge @ 30X0 x 3-5 per leg https://youtu.be/b75R4RvqF5Q
Filly carry x 30 seconds/arm- one DB overhead + one DB racked
WOD
"Heavy Day"
10 sets
every 2:00 complete 3 front squats @ 70%
If Time remains:
Core finisherhttps://www.instagram.com/p/CDMe0bclbM8/
3 Sets
10 Right Arm Hollow Body KB Chest Press -directly into-5 Right Arm KB Turkish Sit-Ups
*switch sides and repeat
-then-
10 Dual KB Turkish Sit-Ups (add in a 20sec isometric at the top of the final sit up)
-rest as needed and repeat from top