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week of 1/11

January 11, 2021 by powerhouse

P1 Programming option for the WOD at the bottom!

 

Monday

Back Squat

5-5-3-3-3+

(70%-80%-90%)

—

For Time:

1,500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1,500 Meter Row

 

Tuesday

Deadlift

5-5-3-3-3+

(70%-80%-90%)

—

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)

 

Wednesday

4 Sets

10/10 DB Bent Over Rows

Max Reps DB Bench Press (50s/35s)

—

On the 5:00 x 4 Rounds:

20 Alt. Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike

 

Thursday

10 Rounds For Time:

100m Row

20 AbMat Sit-ups

10 Hand Release Push-ups

*Time Cap 25mins

 

Friday

Strict Press

5-5-3-3-3+

(70%-80%-90%)

—

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters (115/85)

 

Saturday

On the Min x 10:

1 Hang Squat Snatch

—

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute Max Power Snatch  (135/95)

1 Minute Max Burpees

1 Minute Rest

 

Sunday

For Time:

20 Box Jumps (30″/24″)

40 Strict Press (75/55)

600 Meter Run

80 Russian KB Swings (70/53)

600 Meter Run

40 Strict Press (75/55)

20 Box Jumps (30″/24″)

 

P1 Programming for WOD:

 

Monday

For Quality:

1000 Meter Row

150 Single Unders

50 Calorie Assault Bike

150 Single Unders

1000 Meter Row

 

Tuesday

14 mins of Work complete:

4 min “ON” 1 min “OFF”

12 Box Steps Ups

12 Deadlifts

9 Bar-Facing Burpees

9 DB Hang Power Cleans

6 TRX Pull-ups

6 DB Push Jerks

 

Wednesday

On the 5:00 x 4 Rounds:

20 Alt. Dumbbell Snatches

40 Air Squats

20/15 Calorie Assault Bike

 

Thursday

AMARP 20mins:

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups

*no not exceed 10 Rounds


Friday

3 Rounds For Time:

25/20 Cal Row.

10 Thrusters

*1 min rest between rounds

 

Saturday

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute

1 Minute Max Burpees

1 Minute Rest

 

Sunday

For Quality:

20 Single KB Step Ups

40 Strict Press

600 Meter Run

80 Russian KB Swings

600 Meter Run

40 Strict Press

20 Single KB Step Ups

Filed Under: WOD

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

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