Monday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

:30 Cat cow

:30 Downward dog calf stretch

:30 Samson lunge

:30 arm circles forwards

:30 arm circles backwards

:30 swimming arm circles

:30 Jumping jacks

x2

Workout #1

20-15-10 (10min cap)

Burpee over box

Jumping pull up

Workout#2

3 rounds

:45 on / :15 off

Row

Hang clean

Push press

Jump rope

Mountain climbers

Workout #3

Max RPM on bike

Max Cal/hr on row

Monday WOD

CrossFit PTC – WOD

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Deadlift (Complete 5×5 banded deadlifts)

Use about 40-50% of 1rm. Goal should be to focus on speed, and perfect form.

Use black/purple band. Red band may need to be used for some.

https://www.youtube.com/watch?v=F6xPIZC6lhM

Metcon (AMRAP – Reps)

1 time through – Score is total reps

2:00 max calorie row

1:00 rest

2:00 max wall balls 20/14#

1:00 rest

2:00 max box jump overs 24/20″

1:00 rest

2:00 max Russian Kb swings 53/35#

1:00 rest

2:00 max effort calorie assault bike

Saturday Partner WOD

CrossFit PTC – WOD

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Metcon (Time)

Partner WOD

“The Hateful Eight”

A:Complete 8 Rounds for Time

8 Push-ups

8 Sit-ups

8 Air Squats

8 Slam Balls (20/15)

8 Deadlifts (95/65)

8 Hang Power Cleans (95/65)

8 Shoulder to Overhead (95/65)

8 Burpees

B: Max calorie AB, Max Calorie Row or 10m Shuttle Run

Rx+= 135/85

Rx55+ and Scaled = 75/45

Partner A will complete one full round of the movements while Partner B max calorie bikes, rows or 10m shuttle runs, then switch. Each partner will complete 4 rounds each for a total of 8 per team. Calories for bike, row or 10m run will be deducted off total time!

Friday WOD

CrossFit PTC – WOD

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Power Snatch (Work up to 1rm for the day )

Those comfortable with the power snatch should work to a 1rm for the day with perfect form.

Beginners practice technique. Go from the hang if needed and do not worry about the weight/ rep scheme.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10m right arm overhead walking lunges 35/20#

10 alternating dumbbell snatches 35/20#

10m left arm overhead walking lunges 35/20#

10 single arm dumbbell thrusters (5 each arm) 35/20#

RX+ 50/35#

RX Masters 55+ 25/12#

Score = total rounds plus any extra reps

10m lunge counts as 1 rep

Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup:

2 rounds

200m run /250m row / .4mi AAB

80ft Lunge

80ft lateral lunges (take slowly)

400m run (sub 500m row)

150 Squats

400m run

100 Squats

400m run

50 Squats

400m run

Then

1:00 on / 1:00 off (partner style, 5 on 5 off)

Weighted plank

Thursday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

4 rounds for quality of:

1:00 core plank hold

:20 rest

1:00 abmat sit ups

:20 rest

1:00 superman pulses

:20 rest

Metcon (4 Rounds for reps)

Tabata Intervals

8 sets of :20 on, :10 off

Rest 1:00 between movements. Score total reps

– Pull ups

– Double unders

– Ring rows (keep tight core, touch rings to chest)

– Box jumps 24/20″