Vigor CrossFit WODs 1.18-1.23.2016

Monday
Warm up
2 rounds
5x 10 m shuttle
10 Push Ups
15 PVC Pass Thrus
5 Good Mornings

Strength
Warm Up to 60% 1RM Floor Press

4×5 Floor Press @55-60%

Superset with a :30 Handstand Hold

WOD
4 RFT

15 Front Squats

(135/95)
(95/65 Rx)
(75/45)

10 Burpee Pull Ups

Extra
2x 1 min. side plank (ea. side)

Road to the Open Competitors
Before you catch your breath from the WOD
Jump rope 45 seconds of each minute for the next 4 minutes after the workout.
Every little extra bit you do makes your caloric deficit greater!
Stick to your BMR calorie numbers!!!!!!

Tuesday
Warm up
2 Rounds
20 Jumping Jacks
20 pass throughs
20 PVC OHS
20 Step Ups

Strength
4×20 (total) Back Rack weighted lunges

Superset w/ 20 Banded GM

WOD
For Time:
50x KBS (24/16)
50 T2B
50 Situps
50 Thruster 95/65
50 DU

Extra:
3 x 30 Toe Taps
3 x 15 hip bridges

Road to the Open Competitors:
Immediately following the WOD, redo the warm up at WOD intensity.
Water is your friend! A belly full of water can get you over a craving or bridge the gap until your next meal

Wednesday

Warm up
Tabata:
Singles
Ball Slams

Rest 1 min

Tabata:
Sit Ups
Supermans

Strength
8 Min.
3 x max L Sit Hold

Then:

5 Min. to accum. max unbroken HSPU

WOD
WOD #1

6 min. AMRAP
8 Push Ups
10 WB

Rest :90
WOD #2
12-9-6
Ring Dips
Box Jumps

Road to the Open Competitors
45 on/15 off RKB for 5 minutes!
Lean Protein! Lots of leafy greens!! Treat yourself to a nice big juicy Orange if you’re starting to crave sugar!

Thursday
Warm up
2 Min of Shuttle Run (jog)
8 Min. Warm Up-

Progression Work for Pistols, MU & Cleans

Strength
12 Min EMOM

Odd: 8 Pistols
Even: 3 Muscle Ups
-or-
6 Burpee Pull-ups

WOD

Death by Power Cleans

155/105
RX 135/95
115/75

20 min. on clock
start with one rep first min…2 reps, 2nd min. etc.
Athlete works toward highest amount of reps… If athlete fails, they start over at 1 and continue on until time is complete

Extra
Hip Mobility w/bands or on Box

Road to the Open Competitors
Mix and match 200 movements
Pick some of each: Push up, pull up, sit up, squat.

Friday

Warm up
6 min AMRAP

2 Wall climb
5 Pull up
7 push ups
10 air squat

Strength
Warm Up to 60% of 1RM Sumo Deadlift

4×5 Sumo DL @60%
Superset w/ :30 Plank hold

WOD
Partner WOD for TIme

100 DU Buy In

Then- 2 RFT
50 WB
40 WB Pass Sit-Ups
30 Med Ball Cleans
20 Russian Twist w/ Ball
10 Over Ball Burpees

Cash Out: 4 Rope Climb

Extra
shoulder mobility

Road to the Open Competitors
Before mobility, redo the warm up at high intensity!
It’s Friday, remember what I said. “If you want your body, your performance, or your weight to change, you are going to have to do things differently than you usually do.” If Friday is your go out and have drinks and a high calorie dinner night, do something different!!!!!

Saturday
“Danny”
20 min AMRAP
30 Box Jumps
20 Push presses (115/75)
30 pull-ups

Oakland SWAT Sergeant Daniel Sakai,
age 35, was killed on March 21, 2009 in
the line of duty along with fellow offi-
cers Sergeant Ervin Romans, Sergeant
Mark Dunakin, and Officer John Hege.

Road to the Open Competitors:
I wll see you at 10 am!!

Leave a Reply

Your email address will not be published. Required fields are marked *