“Some people are motivated one or two days, others are motivated one or two weeks, winners are motivated all the time.”
– Unknown
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Weekly WODs:
Monday
Crossfit – Back Squat Wendler Cycle + 3 Round Burner
Today is all about the legs. We begin class with our Back Squat Wendler cycle, and will head into our conditioning workout afterwards. Our conditioning is high volume dumbbell front squats followed by chest-to-bar pull-ups and dumbbell up-downs.
Burn
Every 5:00 for 3 Sets
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push Ups
-Rest Remainder of Running Clock-
Tuesday
Crossfit – Overhead Bro Session + “The Cali Bear”
It’s time for one of CFK’s favorite overhead challenges. It’s 1 Clean and Jerk every 30 seconds for 20 minutes. Can you hang on for all 40 reps, or will you tap out at the halfway point when things get t0ugh. Our workout is as mental as it is physical. Stay in the Fight!
Burn
EMOM x 15 MIN
Min 1 : 15/12 Cal Bike or 150-200m Run
Min 2: 7 “Lunge-Lunge- Squats” with a Single DB
Min 3: 9 Box Jumps
Wednesday
Crossfit – Turkish Twenty
Our twenty minute AMRAP of Turkish-get ups will test your stability and mobility overhead. We love this movement pattern because of it’s role in helping to stabilize the shoulder. The Turkish- get ups ability to build the small stabilizer muscles of the rotator cuff is second to none. We also will be performing bike calories, sit-ups, and walking lunges.
Burn
AMRAP x 6 MINS
6/6 KB/DB Strict Press
6 KB/DB Sumo Deadlift High Pulls
-Rest 2:00-
AMRAP x 6 MINS
8/6 Cal Row
6 Burpees
Thursday
Crossfit – Wendler Press + Upper Body Push Pump
We’ll knock out three sets of our Wendler press cycle, and get straight to work on our conditioning. It’s 7 sets of gnarly interval work on a running clock. You’ll have 2 minutes to burn through a 200 meter run, 5 burpees, and max double unders in the remaining time. Our goal is to scale the run to a distance we can accomplish in around 45 seconds.
Burn
AMRAP X 15 MINS
400m Run
30 Dumbbell Hang Power Cleans
50m Farmer’s Carry
30 Air Squats
Friday
Crossfit – Wendler Deadlift + Library Lifter
The king of lifts is scheduled for Friday’s strength and conditioning. We will run through our deadlift Wendler, and follow it up with a sweaty strength piece. Our goal is to “own” all weights and movements in today’s workout. We have library deadlifts, strict dips, and strict toes to bar for 4 sets of complete quality.
Burn
AMRAP X 5 MINS
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
-REPEAT!-
Saturday
Crossfit/ Level 2 – Row Snatch Couplet
Our workout for today includes tons of opportunities to get better at the jumping portion of the snatch. We begin our strength session with snatch skill work followed by a 5 round burner. In our conditioning, we will set our forearms ablaze as we row 500 meter intervals followed by squat snatches from the hang. We finish up with a static core finisher of plank variations.