Author: Pledge Fitness

WODs: 1/16-1/20/18

TUESDAY:

WARM UP:

A) BJJ WU

B) 5x500m Row *Rest 90sec

C) Chin Up L Hold: 3×30

STRENGTH:

A) 4RFT:

10 Clean and Jerks #135/95

20 Front Squats

200m Run

EXTRA CREDIT:

A) 50 Chin Ups

B) IYTs: 3×15

C) 50 Back Extensions

 

 

WEDNESDAY:

WARM UP:

A) 2RDs:

30sec Jump Rope + 30sec Air Squat

30sec Jump Rope + 30sec Push Ups

30sec Jump Rope + 30sec Cossack Squats

30sec Jump Rope + 30sec Dive Bombers

30sec Jump Rope + 30sec Hollow Rock

B) 1k Run

C) Ab Wheel w/3sec pause: 3×10

STRENGTH:

A) 4RDs:

10 Bench Press #AHAP

10 Strict Pull Ups

Max Clap Push Ups

EXTRA CREDIT:

A) PR DUs

B) 2 Mile Jog

C) Deadhang: 3x1Min

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Planks: 3x1Min

CONDITIONING:

A) 3Min AMRAP x 4:

12 Snatches #75/55

12 Bar-Over-Burpees

-Rest 2Min

 

EXTRA CREDIT:

A) PRs Push Ups

B) Skull Crushers: 4×10

C) Accumulate 3Min Handstand Hold

 

 

FRIDAY:

WARM UP:

A) 5Min Jump Rope

B) 3RDs: 1,000m Row *Rest 4Min

C) Hollow Rock Hold: 3x1Min

STRENGTH:

5RDs:

10 Deadlifts #AHAP

10 Seated Alt Db Press

EXTRA CREDIT:

A) PR DUs

B) Curls: 3×10

C) IYTs: 3×15

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) Partner WU:

3RDs: 200m Run while partner holds waiter walk

C) Gator Crawls x 5

CONDITIONING:

A) 12Min AMRAP:

10 Push Press

20 Front Squats

200m Run

STRENGTH:

A) 50 Chin Ups

EXTRA CREDIT:

A) 1mile Run

B) Lateral Raises: 3×15

C) Deadhang: 3x1Min

 

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WODs: 1/8-1/13/18

MONDAY:

WARM UP:

A) 3RDs:

500m Row while partner jump ropes

STRENGTH:

A) 10Min EMOM:

2 Power Cleans

B) Squat:

5,5,3,3,1,1,1 *Find Max for the day

EXTRA CREDIT:

A) RDLs: 3×10

B) Weighted Chin Ups: 8×3

C) Split Squat: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Side Planks: 2x1Min per side

CONDITIONING:

A) 15Min AMRAP:

15 A.Swings #70/40

15 Toes2Bar

15 Box Jumps #24/20

400m Run

EXTRA CREDIT:

A) Front Lunges: 3×10

B) Curls: 3×10

C) IYTs: 3×10

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 3RDs:

FRL while partner runs 200m

STRENGTH:

A) Bench Press:

5,5,3,3,1,1,1 *Find Max

B) Bent Over Row: 4×10

EXTRA CREDIT:

A) DB Alt. Bench Press: 3×10

B) Weighted Pull Ups: 8×3

C) Lateral Raises: 3×15

 

 

THURSDAY:

WARM UP:

A) 3RDs:

200m Run

10 Air Squats + Wall Balls

10 Toes2Bar

B) Weighted Planks: 2x2Min

STRENGTH:

A) Deadlifts:

5,5,3,3,1,1,1 *Find Max

EXTRA CREDIT:

A) Hip Thrust: 3×10

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1 Mile Run

C) Tempo Chin Ups @ 40sec per set: 5×5

CONDITIONING:

A) 5RDs: (45:15)

-Push Press #75/55

-Box Jumps #24/20

-R.Swings #55/40

-Jump Rope

-Hollow Rock

EXTRA CREDIT:

A) Split Squat: 3×10

B) Bent Over Rows: 3×10

C) Skull Crushers: 3×10

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 200m Waiter Walk

CONDITIONING:

A) 1,000m Row x 3 *Rest while partner rows/4min rest

STRENGTH:

A) Press:

5,5,3,3,1,1,1 *Find Max

EXTRA CREDIT:

A) 50 Weighted Dips

B) Weighted Chin Ups: 8×3

C) Curls: 3×10

 

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WODs:1/2-1/6/18

TUESDAY:

WARM UP:

A) Partner WU:

3RDs: 200m Run while partner jump ropes

B) Weighted FLR on Rings: 3x1Min

CONDITIONING:

A) 8Min EMOM:

 

10 C&J #115/75

10 Box Jumps #24/20

STRENGTH:

A) SQUAT:

5×2 #Find daily max

EXTRA CREDIT:

A) Hip Thrusts: 3×10

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Chin UP L Hold: 3x30sec

STRENGTH:

A) Tempo Pull Ups @ 6 seconds per rep:

5×5

CONDITIONING:

A) 4RDs: (50:10)

-Battle Ropes

-R.Swings #55/40

-Burpees

-Jump Rope

-Plank

EXTRA CREDIT:

A) Split Squat: 3×10

B) 50 Weighed Dips

C) Curls: 3×10

 

 

THURSDAY:

WARM UP:

A) Partner WU:

3RDs: Row 400m while partner jump ropes

B) Weighed Planks: 3x1Min

STRENGTH:

A) Bench Press:

5×2 #Find daily max

B) Alt. DB Bench Press: 3×10

EXTRA CREDIT:

A) RDLs: 3×10

B) Seal Rows: 3×10

C) Seated Alt. Press: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighed FLR Rings: 3x1Min

CONDITIONING:

A) 20MIN EMOM:

3 C&J #155/105

6 Front Squats

9 Pull Ups

400m Run

EXTRA CREDIT:

A) PR DUs

B) IYTs: 3×15

C) 50 Toes 2 Bar

 

 

SATURDAY:

WARM UP:

A) Partner WU:

3RDs: 200m Run while partner does wall balls

B) Weighted Planks: 2x2Min

STRENGTH:

A) Tempo Chin Ups @ 6sec per rep:

5×5

B) Deadlift:

5×2 #Find 2 rep max

EXTRA CREDIT:

A) 1 Mile Run

B) Skull Crushers: 3×10

C) Upright Rows: 3×10

 

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WODs: 12/26-12/30

TUESDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Weighted Ab Wheel: 3×10

CONDITIONING:

A) 5RDs:

10 Front Squats

10 Thrusters #95/65

10 Pull Ups

400m Run

EXTRA CREDIT:

A) PR DUs

B) Curls: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

A) BJJ WU

B) Partner WU:

3RDs: 200m Run while partner jump ropes

C) Weighted Planks: 3x1Min

STRENGTH:

A) 10MIN EMOM:

2 Power Cleans #AHAP

B) Bench Press:

4×5 #AHAP

EXTRA CREDIT:

A) PR Pull Ups

B) Skull Crushers: 3×10

C) RDLs: 3×10

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) 3X1,000m Row: Rest 4Min

C) Chin Up Hold + 50 Leg Raises

STRENGTH:

A) Weighted Chin Up: 5×5 #AHAP

B) Seated Alt. DB Press: 4×10

EXTRA CREDIT:

A) PR Push Ups

B) 50 Weighted Dips

C) Mobility

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 200m Waiter Walk

C) Weighted Ab Wheel: 3×10

CONDITIONING:

A) 12MIN AMRAP:

10 Snatches #95/65

10 Knees2Chest

200m Run

STRENGTH:

A) Squat: 4×4#AHAP

EXTRA CREDIT:

A) PR DUs

B) PRs Kipping/Butter Fly Pull Ups

C) Split Squats 5×5

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 200m Farmer Walk

CONDITIONING:

A) 5RDs:(45:15)

-Battle Rope

-Jump Rope/DUs

-R.Swing #55/35

-Burpees

-Plank

EXTRA CREDIT:

A) 50 Weighted Dips

B) Weighted Chin Ups: 5×5

C) Weighted Ab Wheel: 3×10

 

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WODs: 12/18-12/23/17

MONDAY:

WARM UP:

A) 1k Run

B) 40 Leg Raises while maintaining chin up hold:

STRENGTH:

A) 8Min EMOM:

3 Clean and Jerks #85% of BW+

B) Front Lunges:

4×10

EXTRA CREDIT:

A) Upright Rows: 3×10

B) Hip Thrust: 3×10

C) Weighted Ab Wheel: 3×10

 

 

TUESDAY: 

WARM UP:

A) BJJ WU

B) 5x500m Row *Rest 2Min

C) Weighted Planks: 3x1Min

STRENGTH:

A) 4RDs:

6 Bench Press #AHAP

Max Push Ups

EXTRA CREDIT:

A) Weighted Chin Ups: 5×5

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

SKILL:

12Min EMOM: (30:30)

– Muscle Up/ Butterfly/Kipping Pull Up/ Pass-Throughs

– Burpees

– Alt. Pistols/Alt. Jump Lunges

– DUs/ Singels

STRENGTH:

A) Deadlift:

4×6 #AHAP

EXTRA CREDIT:

A) Split Squat: 3×10

B) Curls: 3×10

C) 200m Farmer Walk

 

 

THURSDAY: 

WARM UP:

A) BJJ WU

B) 3RDs:

1,000m Row *Rest while partner works or 4min

C) Weighted Ab Wheel: 3×10

STRENGTH:

A) Strict Press:

4×6 #AHAP

EXTRA CREDIT:

A) Seal Rows: 3×10

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU:

B) Partner WU:

2RDs:

200m Run while Partner Planks

STRENGTH:

A) 10Min EMOM:

3 Hang Squat Cleans #AHAP

B) Weighted Pull Ups:

5×5

EXTRA CREDIT:

A) Practice DUs for 10Min

B) 20Min Run

C) IYTs: 3×15

 

 

SATURDAY:

A) 1K Run

B) 200m Waiter Walks

C) 50 Leg Raises while maintaining chin up hold

STRENGTH:

A) Back Squat:

4×6 #AHAP

RDLs:

4×10 #AHAP

EXTRA CREDIT:

A) 50 Weighted Dips

B) Upright Rows: 3×10

C) Curls: 3×10

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