The Tetrad

Warm-up

4 rounds for time of:
5 x deadlifts
5 x hang cleans
5 x front squats
5 x push presses
right after final round, hold HS position for max time

*135 lbs. do not drop barbell during round; doing so negates the round

Cool-down
Row 1K

"7" heaven

Warm-up

For seven minutes, complete as many rounds as you can of:
200 m run (sprint)
10 x pull-ups
10 x mountain climbers
10 x SDHP (95 lb.)
Then, rest for 60 seconds and repeat once more for seven minutes.

Cool-down:
light jog and stretching

get your swing on

Warm-up

For time:
150 KB swings (50 lb.)

*every minute on the minute stop and perform 8 x sit-ups; substitute w/ DB if needed

Cool-down:
Core & abs

A Thirty Sandwich

Warm-up

For time:

800 m run

30 x knees to elbows

30 x snatches

30 x burpees

800 m run

*snatches are light weight (75 lbs.) so focus on control and speed

Cool-down

Iron Mikes

Warm-up

For time:
400 m Iron Mike (walking lunge)

*every step is a lunge, no going forward unless it is a lunge; back knee goes to ground or at least to within 1 mm of ground - rulers are allowed :)

Cool-down

Juiced-Up Helen

Warm-up

5 rounds for time of:
400 m run
21 x KB swings (70 lbs.)
12 x pull-ups (chest to bar)

Cool-down

Deadlift / Push-up

Warm-up

For time:
10 x rounds of:
15 x Deadlifts (135 lbs.)
15 x Push-ups

Cool-down

Overhead Squat

Warm-up

With a running clock, do 1 x OH squat the first minute, 2 x the second minute, 3 x the third minute, etc. until you cannot complete a round.

*95 lbs.

Cool-down:
2 x rounds of 2-4-6-8-10 reps; alternate between standing barbell curls and standing military press with 65 lbs. i.e., do 2 reps curls, 2 reps press, 4 reps curls, 4 reps press, etc. up to 10 reps each. rest 30 seconds and complete another round

freedom

My school schedule throws my thursday workouts off, which kind of works well as a 3-day split is pretty effective (3 days on - 1 day off). Still, pick your own poison and go after it if you can or make up any WODs you missed before. I'm gonna do the yoga thing

Run & Pull

Warm-up

AMRAP in 20 mins of:
20 x pull-ups
400 m run

*AMRAP = as many rounds as possible

Cool-down - jog it out & short ab workout

The Filthy 50

CrossFit Warmup

For time:
50 x box jumps, 24-inch box
50 x jumping pull-ups
50 x kettlebell swings - 50 lbs.
50 x walking lunge steps
50 x knees to elbows
50 x push press, 45 lbs. (barbell)
50 x back extensions
50 x wall-ball shots, 20 lbs.
50 x burpees
50 x double-unders

**rest as needed; go all out

Cooldown:
Row 1K or 5 min. jog

Hoorah!

CrossFit warmup

3 rounds of:
30 sec jumprope
30 sec samson stretch 2 x
overhead squats 10 x
pushups or dips 10 x
pullups 10 x
back extensions 10 x
situps 10 x

for the love of burpees and snatch

For time:
15-12-9-6-3
Power Snatch
Burpees

*95 lb for snatch - make burpees count; full explosive jump coming up