February 10, 2020 February 10, 2020/ Will Dale

Tuesday, February 11 2020

Strength: Bench Press

5 sets of 5 reps

Superset with....

15 Lateral Raises

WOD: 2 Rounds For Time

35 Cal Bike/Row/Ski

25 Pull-ups

20 KB Swings 70/53

15 Burpees

February 09, 2020 February 09, 2020/ Will Dale

Monday, February 10 2020

Strength: Clean Complex 18 minutes to complete....

3 Power Cleans + 3 Front Squats + 1 Jerk

*must be unbroken

WOD: 3RFT

75 Double-Unders

10 Back Rack Lunges 155/105

February 07, 2020 February 07, 2020/ Will Dale

Saturday, February 8 2020

SWEAT: In Teams of 2, AMRAP 35

100 Wall Balls 20/14

80 Sit-Ups

60 Toes to Bar

40 KB Swings 53/35

20 Cal Row, Bike,Ski

February 06, 2020 February 06, 2020/ Will Dale

Friday, February 7 2019

Strength: Strict Press

5 Sets of 3 reps

WOD: AMRAP 10

5 Ring Dips

7 Power Snatches 75/55

9 Front Squats

**Same weight for both movements

February 05, 2020 February 05, 2020/ Will Dale

Thursday, February 6 2020

Strength: Deadlift

5 Sets of 3 reps climbing

Superset with…. 5-7 Strict HSPU or Deficit HSPU

WOD: 4 Rounds For Time

50 Double-unders

10 Deadlifts 225/155

5 Bar Over Burpees

February 05, 2020 February 05, 2020/ Will Dale

Wednesday, February 5 2020

WOD: EMOM 10

1)12/10 Cal Row

2)Max Bench Press 135/95

Into…

EMOM 10

1)10/7 Cal Bike

2)10 “A” Squats

Into…

AMRAP 10

5 Pull-ups

10 DB Lunges 50/35

15 “A” Squats

February 03, 2020 February 03, 2020/ Will Dale

Tuesday, February 4 2020

Strength: Jerk

65% x 5 reps

75% x 3 reps

85% x 1 rep

100%+ x 1 rep

WOD: 15 minutes to get as far as possible….

50 American KB Swings 53/35

25 Push-ups

50 Hang Power Cleans 95/65

25 Push-ups

50 American KB Swings

25 Push-ups

50 Hang Power Cleans

25 Push-ups

February 02, 2020 February 02, 2020/ Will Dale

Monday, February 3 2020

Strength: Back Squat

Build to a new 1RM

WOD: 3 Rounds For Time

15 Push Press 115/75

12 Toes to Bar

9 Burpees

February 01, 2020 February 01, 2020/ Will Dale

Saturday, February 1 2020

SWEAT: In Teams of 2, 35 to complete….

100 Double-unders

50 Cal Bike/Row/Ski

100 Double-unders

60 KB Swings 53/35

100 Double-unders

70 “A” Squats

100 Double-unders

80 Goblet Lunges

100 Double-unders

90 Abmat Sit-ups

100 Double-unders

If you finish in the remaining time complete as many calories as possible until time is up.

January 30, 2020 January 30, 2020/ Will Dale

Friday, January 31 2020

Strength: 4 Sets of

10 Alt. Back Rack Lunes

Superset with....

30 second L-sit

WOD: For Time

21-15-9

DB Snatch 50/35

Front Squat 95/65

Cal Row/ Bike/ Ski

Into..

15-12-9

DB Snatch

Front squat 115/75

Cal Row/ Bike/ Ski

Into…

9-6-3

DB snatch

Front Squat 135/95

Cal Row/ Bike/ Ski

January 29, 2020 January 29, 2020/ Will Dale

Thursday, January 30 2020

Skill: mobility

WOD: AMRAP 10

5 Bench Press 135/95

5 Power Cleans

Into…

AMRAP 10

10 DB Deadlifts 50/35

10 Push-ups

January 28, 2020 January 28, 2020/ Will Dale

Wednesday, January 29 2020

Strength: Jerk

75% x 5 reps

85% x 3 reps

95% x 1 rep

Superset with… 1 minute ring plank

WOD: AMRAP 15

10/7 Cal Bike/Row/Ski

12 Toes to Bar

9 Push Press 135/95

6 Deadlifts 135/95

January 27, 2020 January 27, 2020/ Will Dale

Tuesday, January 28 2020

WOD: For Time

Rowing Helen

3 Rounds 0:00-15:00

400m Row/Ski

21 KB Swings 53/35

12 Pull-ups

15:00-25:00

Karen

150 Wall Balls 20/14

25:00- 35:00

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

*It’s okay if you don’t finish in the time frame. Being cut off will be your scaling option.

January 26, 2020 January 26, 2020/ Will Dale

Monday, January 27 2020

Strength: Back Squat

5 Sets of 2 @ 85-90%

WOD: EMOM 10

1) 10/7 Cal Bike

2) 20 Jumping Lunges

Rest 2 minutes

AMRAP 12

10 Hang Power Cleans 115/75

8 Front Squats

6 Bar Over Burpees

January 24, 2020 January 24, 2020/ Will Dale

SWEAT: 5 minutes to get as far as possible.....

20 Cal Row/Bike/Ski

30 Wall Balls 20/14

20 V-UPS

30 DB/KB Deadlifts

20 Burpees

30 KB Swings 53/35

20 Goblet Squats

30 Cal Row/Bike/Ski

Rest 90 seconds

10 minutes to get as far as possible.... Same workout above.

Rest 3 minutes

For Time

Same workout

January 23, 2020 January 23, 2020/ Will Dale

Friday, January 24 2020

Strength: Front Squat

65% x 5 reps

75% 3 reps

85% x 1+ reps

WOD: EMOM 7

7 Burpees

3 Hang Power Cleans

*Both in the same minute

Into…

EMOM 7

7 Burpees

5 Strict Pull-ups

January 22, 2020 January 22, 2020/ Will Dale

Thursday, January 23 2020

Strength: Bench Press

6 Sets of 6 reps climbing

Superset with 21’s

WOD: For Time

0:00-5:00

1,000m Row

Rest 2 minutes

7:00-17:00

AMRAP 10

10 Alt. DB Snatches 50/35

20 Double-unders

30 Sit-ups

January 21, 2020 January 21, 2020/ Will Dale

Wednesday, January 22 2020

TEAM WOD: With a 35 minute running clock….

2 Rounds

30/24 Cal Bike

30 Pull-ups

Into…

2 Rounds

30 Goblet Squats 53/35

30 Power Snatches 95/65

Into….

2 Rounds

30 Bar over Burpees

30 Back Squats 95/65

Into…

30 Curtis P’s 95/65

1 Curtis P = 1 Power Clean + 1 Lunge on each leg + 1 Push Press

January 20, 2020 January 20, 2020/ Will Dale

Tuesday, January 21 2020

Strength: Jerk

65% x 5 reps

75% x 3 reps

85% x 1 rep

Superset with a 1 minute Plank on Rings

WOD: Every 3 minutes for 18 minutes…

10 Push Jerks 115/75

10 American KB Swings 70/53

10 Deadlifts 115/75

20 Push-ups

January 19, 2020 January 19, 2020/ Will Dale

Monday, January 20 2020

Happy Martin Luther King Jr. Day!

Normal class schedule today

Strength: Back Squat

5 Sets of 3 @ 80%

Superset with…

Hip Thrusts x 10 reps

WOD: AMRAP 12

6 Cal Bike/Row/Ski

6 Toes to Bar

6 Front Squats 95/65

Round 2: 8 reps of each

Round 3: 10 reps of each

Round 4: 12 reps of each

Keep adding 2 reps each round until time is up.

WORKOUT

Crossfit Forcefield