HEAVY DAY

W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”

MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls

SKILLS & SPECIFIC WARM UP
Clean Warm Up

Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING
“SQUAT CLEAN”

Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Squat Clean

W WOD – THANKS GOD IT’S HEAVY FRIDAY 24.03.23 – “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Clean – Back Squat

BACK SQUAT FROM FLOOR LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“LAST MAN STAND ON BACK”

Every 5 sec for 50 sets
Back Squat from floor #60%BW

Beginner Option:
Back Squat #40%BW

W WOD – HEAVY MONDAY 20.03.23 – “JERK COMPLEX”

MOBILITY & WARM UP

On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs

SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk

build in 10 min first attempt

Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk

CONDITIONING
“JERK COMPLEX”

Every 3 min for 6 rounds
2 Push Jerk + 1 Split Jerk

W WOD – HEAVY TUESDAY 14.03.23 – “FLOOR PRESS”

MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Push Up –

3 Sets:
0:20 Push-ups
0:40 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Floor Press (Barbell)
8 Floor Press
6 Floor Press
5 Floor Press
5 Floor Press

CONDITIONING

“HEAVY DAY FLOOR PRESS“

Every 3 min x 7 rounds
5-5-5-3-3-2-2
Floor Press 8.5/10 RPE
AFAP Max Close Grip Push Ups

W WOD – HEAVY DAY -MONDAY 06.03.23 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

*compare to 30.06.22

W WOD -HEAVY WEDNESDAY 22.02.23 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Front Squat

FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)

CONDITIONING
“FRONT SQUAT”

9 Sets For Load:
Front Squat
5-5-3-3-2-1-1-1-1

Beginner Option:
Front squat 3-3-3-3-3-3-3

G WOD – HEAVY MONDAY GYMNASTIC – 20.02.23 – “THREE TYPES”

MOBILITY & WARM UP

PARTNER ROWLING
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups

Rower must row as normally as possible and once they stop
rowing, they are done rowing. They must then watch the rower
continue to count up until it stops. Hopefully it stops on the right
number.

Once both partners have completed the rower and penalty, move
on the the next set.

SKILLS & SPEFIC WARM UP

Kipping – Pull Ups

CONDITIONING

“THREE TYPES”

EMOM 30
1 min. 3 Weighted Pull-ups
2 min. 5 Strict Pull-ups
3 min. 7 Kipping Pull-ups

Scaled Version

EMOM 24
1 min.8 Ring Row
2 min. 7 Jump Pull Ups

W WOD – HEAVY THURSDAY 16.02.23 – “SUMO DEADLIFT HIGH PULL”

MOBILITY & WARM UP

EMOM 12:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank

SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull

8:00 to take 5-6 sets of 5 reps building up to a
starting workout weight

CONDITIONING
“SUMO DEADLIFT HIGH PULL”

5 Sets For Load:
5 Sumo Deadlift High Pull

Rest 2 minutes

COOL DOWN & SKILL WORK

EMOM 9
:20 Hanging L-Sit
5 Strict Chin Ups
5 Sott Press (Empty Barbell)

W WOD – HEAVY THURSDAY 09.02.23 – “OVERHEAD SQUAT”

MOBILITY & WARM UP

MOBILITY & SKILLS WORK
Squat Therapy – Overhead Squat

7:00 to take 3-4 sets of 3 reps building up to a
starting workout weight

CONDITIONING
“OVERHEAD SQUAT”

Every 3 min per 27 min
5-5-5-3-3-2-1-1-1

Beginner Option:
Overhead squat 3-3-3-3-3-3-3

W WOD – WEDNESDAY 01.02.23 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“HEAVY DAY BACK SQUAT”*

8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1

Beginner Option:
Back Squat 3-3-3-3-3-3-3

compare to 12.09.22