Tuesday

Tuesday

Tuesday's Work A. Back Squat, 3-4 reps @31X1; rest 2:00 x5 (build, but keep the tempo) . EMOM 14: ODD— Max Wall Ball Shots in :40 EVEN— Max Burpees in :40 . . . The Grind 5 Rounds For Time: 35 Double Unders 25 Wallball Shots 15...

read more
Monday

Monday

Monday's Work A1. Handstand Pushups, AMRAP (-1); rest :30 x4 A2. Strict Pullups, AMRAP (-1); rest 1:30 x4 . 8 Rounds (aim for unbroken sets):  3 Bar Muscle Ups (Scale: 3 C2B Pullups, 4 Pullups, or 6 Jumping Pullups)  6 Deadlifts @225/155# 20 Double Unders . . . The...

read more

Saturday

  Saturday's Work A. Clean Pull 3 reps; rest 1:00 x4 B. Every 1:30, do 1 3-Position Clean (high hang, hang, full) x5 . 27-21-15-9 Front Squats @135/95# (from the ground) Calorie Row

read more
Friday

Friday

Friday's Work A1. Strict Knees to Elbows, AMRAP (-1); rest :30 x4 A2. Ring Pushups, AMRAP (-1) rest 1:30 x4 . 4 Rounds: :30 Toes to Bar :30 Hand Release Pushups :30 Box Jumps @ 24/20” Rest 1:30 . . . The Grind 3 Rounds: 15 DB Man Makers @35/20# per hand 30 Ab Mat...

read more
Thursday

Thursday

Thursday's Work NFT Day! A1. Nose & Toes HS Hold against wall, :15-:30 hold; rest :30 x3 A2. DB Cuban Rotations, 8-10 reps; rest :30 x3 . B1. Wall Walks, 1-2 reps; rest :30 x4 B2. Single Arm Upright Row, 6-8 reps @30X1; rest :30 between arms x4 . C1. DB Bent Over...

read more
Wednesday

Wednesday

Wednesday's Work A. Power Snatch + Hang Snatch [1+2]; rest 1:30 x5 . 5 Rounds: 10 Alternating DB Snatches @50/35# 30 Double Unders . Cash Out: Max L-Sit Hold; rest 1:00 x3 . . . The Grind AMRAP 20:00 9 Toes to Bar 15 Power Cleans @95/65# 21 Ball...

read more
Tuesday

Tuesday

Tuesday's Work A. Kang Squat 3, 3, 3, 3; rest 2:00 between sets . EMOM 20: ODD— Max Wall Ball Shots in :30 EVEN— Max Burpees in :30 . . . The Grind For Time: 21-18-15-12-9-6-3 KB Swings @1.5/1 pood...

read more
Monday

Monday

Monday's Work A. Establish 1RM Weighted Chin-Up in less than 6 attempts B. AMRAP 3:00— Strict Pullups . “Mary” 20:00 AMRAP 5 HSPU 10 Alternating Pistols 15 Pullups . . . The Grind 5 Sets: 2 Rope Climbs (scale: 3 body pulls = 1 rope climb) 10 Thrusters @75/55# 12...

read more
Friday

Friday

Friday's Work A1. Handstand Pushups (strict or kipping), 3-8 reps; rest :10 x5 A2.  Bar Muscle Ups, Max Unbroken Set; rest 1:30 x5 . AMRAP 12:00 4 C2B Pullups 8/6 Ring Pushups (M/F) 10 Box Jumps @24/20” . . . The Grind 3 Rounds: 50 KB Swings @1.5/1 pood 750m Row ....

read more
Thursday

Thursday

Thursday's Work A1. FLR Hold on Rings, :30 hold; rest :30 x3 A2. Cuban Press, 8-10 reps @30X0; rest :30 x3 . B1. Toes thru Rings, 10-12 reps; rest :30 x3 B2. Weighted GHD Hip Extensions, 10-12 reps @20X0; rest 1:00 x3 . C1. Toes to Bar Complex (1 T2B, 1 Left Leg T2B,...

read more
Wednesday

Wednesday

Wednesday's Work A. Push Press 3-5 reps; rest 1:00 x4 B. Every 1:30, do 2 Push Jerks + 1 Split Jerk x5 . 3 Rounds For Time 15 Double DB Split Jerks @50/35# per hand 20m Front Rack DB Walking Lunges 400m Run . . . The Grind 15 Rounds: 2 Handstand Pushups 6 Burpees 12...

read more
Tuesday

Tuesday

Tuesday's Work A. Banded Air Squats, 15 reps ASAP *Stay as tight and slow as possible lowering into the squat and coming back up* B. Front Squat, 8-8-8RM; rest 2:00 between sets . EMOM 14: ODD— Max Wall Ball Shots in :30 EVEN— Max Burpees in :30 . . . The Grind 5...

read more

© 2017 Stability CrossFit All rights reserved.

CrossFit Journal: The Performance-Based Lifestyle Resource