Deadlift

8×2

WOD

10Pullups

5-”L” Situps

10-Box Jumps

AMRAP 20 mins

pullups are CAKE...

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

Back Squat

5×3

WOD

15-DB Bench or Pushups 70% of Max

15-KB Front Squats #53M/#35W

250M Row Sprint

Rest 60 secs

5 rounds for total time.

Give it your all...

Endurance

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following sports:

Swim: 2×8 min, Rest 2 min Between intervals

Bike: 2×15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Pwr Snatch/C&J 80% of max

4×1

WOD

Sledge (per side)

KB Swings

T2B

21-15-9

toes to bar are just good fun...

Endurance

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

Push Jerk

1,1,1,1,1,1,1

WOD

10-Wall Ball M#30 W#20

10-kickouts

10-Rounds for time…

Go B!

Homework;

mobility.blogspot.com

Tight calves

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

Back Squat

5×3

WOD

Alt KB Cleans w/ Sprawl

10-9-8-7-6-5-4-3-2-1

Sprint 100M between each set

Mobility Homework

Don’t Go In the Pain Cave

please visit; mobilitywod.blogspot.com to see video

my man Jeff Martone demo of the KB CLean

Endurance

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following sports:

Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds

30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

Pushups

Pullups (dead hangs)

Ring Dips

AbMat

5-10-15-20-15-10-5

preform all rep strict, with full range of motion

Mobility Homework

sit in squat for 10 total mins. (no shoes)

please refer to mobilitywod.blogsopt.com Day 1

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

MOBILITY!

To much to type, just show up…

Run 400M

90sec Rest

Row 500M

rest 90sec

three rounds for total time!

NO endurance today!

this stuff is easy...

Weighted Dips

5×5

WOD

“Candy”

20-pullups

40-pushups

60-squats

5 rounds for time

“DT”