FortMyers CrossFit Thoroughbreds 12/8/2014 Mon. WOD

Strength: Back Squat 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory: Box Jumps

1. Depth Jumps 3 x 5

2. Box Jump 5 x 5

WOD #1: 5 min AMRAP

5 HR Burpees, 5 x 10’ Shuttle Run (one hand touches floor outside of cone each side)

WOD #2: 5 min AMRAP

10 KB Swings, 10 Lunges (total steps)

WOD #3: 5 min AMRAP

15 Air Squats, 15 Sit Ups

Cardioholics 12/8/14 Day 1: Monday

Teams of 2:—Timed!

Only one person works, One person rests. Alternate as needed for each exercise!

Row 50 calories (Split this up with partner as needed)

60 x Burpees

80 x KB Swings

100 Toes 2 Bar

Plate Carry 200m. each, Plate Lunge 100 m. each, then sprint to 41, jog back for recovery

HORSE POWER 5am & 7pm Mon 12/8/14 WOD:

Strength:

Strength: Back Squat with bands 85%

5x50%, 5x65%, 3x75% (4x4x85%)

Strength Accessory:

1. Box Jump for height 5 x 5

2. Weighted Lunges Heavy! 4 x 5 each leg

3. GHD Hypers with knee flexion 3 x 10

Fort Myers CrossFit Thoroughbreds Fri 12/5/14 WOD:

Strength Accessory:

Rope Climb x 6 from seated position (advanced: L-Sit – no legs)

Sled Push x 5 down & back (light – speed work)

KB Cleans 5 x 5 each arm

WOD: Hero Wod “Michael” 3 Rounds for time

Run 800

50 x Superman

50 x Sit Ups

HORSE POWER 5am Fri. 12/5/14 WOD:

Strength Core & Conditioning:

3 rounds timed!

Row 400 m. Sprint

Weighted V-Ups x 10 heavy

Airdyne (Bike the same amount of time it took to complete the previous row)

Strict T2B x 10

Row 600 m. Sprint

GHD Hip Extension x 10

Airdyne (Bike the same amount of time it took to complete the previous row)

DB, MB or Plate seated Trunk Rotation x 10 heavy

Fort Myers CrossFit Thoroughbreds Thrs 12/4/14 WOD:

Strength:  Sumo Deadlift 80%

5x50%, 5x60%, 3x70% (3x5x80%)

Strength Accessory:

Pull Ups 3 3 2 2 1 1 1 1 increase weight

WOD: for time

1 mile Run

50 Ground to OH (115/75)

HORSE POWER 5am & 7pm Thrs 12/4/14

Superset the bench & deadlift together. Rest 1-2 min. between sets

Bench Press 10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 90%

Deadlift        10 x 50%, 8 x 60%, 6 x 70%, 4 x 80%, 2 x 2 x 90%

Strict Pull Ups 8 grip variations x 3-4 sets (Start with an overhand wide grip for 1 pull up, move your grip in one hand space and complete 1 more pull up, move your grip in one hand space and complete 1 more pull up, move your grip in one hand space and complete 1 more pull up, Now reverse your grip by turning your palms toward you and repeat the same pattern in reverse.)

Move from one exercise to the next. Complete all three exercises then rest 1-2 min.

4 x 10 each

DB Lateral Raises

DB Front Delt Raises

Ring Posterior Flyes