Tuesday

Tuesday

Tuesday's Work “DT” 5 Rounds: 12 Deadlifts @155/105# 9 Hang Power Cleans 6 Push Jerks . . . The Grind 3 Rounds: Run 200m 15 Power Snatches @75/55# Run 200 15/12 Ring Dips (M/F) Run 200m 15 Overhead Squats...

read more
Monday

Monday

Monday's Work A. 1¼ Back Squats, 2-3 reps; rest 2:00 x5 . For Time: 1000m Row 50 Medball Cleans @20/14# 30 Knees to Elbows . Optional Ab Workout: 4 Rounds: 20 Anchored Ab Mat Sit-ups 20 DB Russian Twists Rest as needed between rounds . . . The Grind 5 Rounds: 2 Rope...

read more
Saturday

Saturday

Saturday's Work A1. Push Press, 3-4 reps; rest 1:00 x4 A2. Ring Dips, AMRAP (-1); rest 1:00 x4 . 3 Rounds: Run 400m 15 Pullups 12 Push Jerks...

read more
Friday

Friday

Friday's Work A. Squat Clean Thruster, 3-3-2-2-1RM; rest 2:00 between sets . EMOM 15:00 Minute 1- 12 Wallball Shots Minute 2- 12 Box Jumps @24/20” Minute 3- 10/12 Calorie Row (M/F) . Optional Ab Workout: 3-4 sets: 5/side Around the Worlds (PVC pipe setup) :30-1:00 FLR...

read more
Thursday

Thursday

Thursday's Work NFT Day! A1. DB Powell Raises, 8 reps/arm @30X0; rest :30 x3 A2. Poliquin Step Ups, 10 reps/leg (controlled); rest 1:00 x3 . B1. DB Lateral Raises, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=vNQ7-WBDUKA  B2. DB Frontal Raises, 8-10 reps;...

read more
Wednesday

Wednesday

Wednesday's Work A. AMRAP 3:00: Max Strict Pullups B. EMOM 8:00: 1-2 Ring Muscle Ups . 5 Sets: 200m Sprint Rest 2:00 . Optional Ab Workout: 4 Rounds of :20 ON/:10 OFF L-Sit Hold Then Max Hollow Body Hold . . . The Grind A. Every 1:30 do 1 Snatch + 1 Hang Snatch x5 ....

read more
Tuesday

Tuesday

Tuesday's Work A. Single Arm DB High Pull, 6 reps/arm; rest 1:00 x2 B. Muscle Snatch, 3-2-2-1-1; rest 1:30 between sets . 4 Sets: 6 Handstand Pushups 12 KB Swings @2/1.5 pood 15 Calorie Row Rest 1:30 between sets . . . The Grind 5 Rounds: Run 400m 25 Ball Slams 15...

read more
Monday

Monday

Monday's Work A. Back Squat, 8-5-3-8-5-3; rest 2:00 between sets (wave loading)  . For Time: 10-8-6-4-2 Hang Cleans @155/105# *10 Toes to Bar after each set* . Optional Ab Workout: 3 Rounds: 10 Four-Count Flutter Kicks 20 Grasshoppers Rest as needed . . . The Grind 4...

read more
Saturday

Saturday

Saturday's Work A. 3-Position Snatch (ground, low hang, high hang); rest 2:00 x5 . AMRAP 16:00 3 Rope Climbs 30 KB Swings @1.5/1 pood 15 Toes to Bar 30 Box Jumps @24/20” 15 Goblet Squats @1.5/1pood 3 Bar Muscle...

read more
Friday

Friday

Friday's Work A. Double DB OH Carry, 40m; rest 1:00 x2 B. Every 1:30, 2 Push Jerks + 1 Split Jerk x6 . :30 Row Sprint Rest 2:00 X6 . Optional Ab workout: 4 Sets: 10 GHD Situps 1:00 Forearm Plank Hold Rest as needed . . . The Grind A. Back Squat, 3-5 reps; rest 1:30...

read more
Thursday

Thursday

Thursday's Work NFT Day! A1. Banded Face Pulls; rest :30 x3 A2. Banded Psoas March, 20 reps; rest :30 x3 https://www.youtube.com/watch?v=K15AXuQ40t4  . B1. DB Hammer Curls, 16-20 alternating reps; rest :30 x3 B2. DB Step Ups, 10-12 alternating reps; rest :30 x3 B3....

read more
Wednesday

Wednesday

Wednesday's Work A. Deficit Clean Pull (on 25# plates) 1.1.1 rest :10/rest 1:00 x3 B. Work up to a heavy Power Clean in 12:00 . 10-9-8-7-6-5-4-3-2-1 DB Full Cleans @40/25# Burpees . Optional Ab workout: 3-4 Sets: 10 DB Russian Twists 15 Med Ball Roll Ups Rest as...

read more

© 2017 Stability CrossFit All rights reserved.

CrossFit Journal: The Performance-Based Lifestyle Resource