WORKOUT OF THE DAY

BOOK A FREE CONSULT

Tuesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup: 100 Fire hydrant(L) 100 Fire hydrant(R) 100 Kick back(L) 100 Kick back(R) Workout #1 10 min :30 on / :30 off Box squat jump Workout #2 5 rounds 10 DB Frog pump 5 Bulgarian Split squat(ea/s) 5...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardDumbbell Snatch (Work to heavy set of 8 alternating DB power snatch)Complete 5 sets of: - 8 alternating dumbbell power snatches (8 total) - 8 box jumps (as high as possible, SAFELY) - 8 Ring push upsMetcon (Time)4 rounds for...

Monday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup 2 rounds P1 Row 250m P2 Plank (Side/Front) 2 rounds P1 10/8 Cal Bike P2 Downward dog calf stretch Workout#1 50 DB burpee box overs Workout #2 Death by calories 5+1 (40’ shuttle run option) Workout #3...

Monday WOD

CrossFit PTC - WODView Public WhiteboardBack Squat (4 x :45 max effort back squats 185/115#)Complete 4 x :45 max effort back squat sets at 185/115#. Scale weight to no more than 55-60% of your max. Goal is 10-15+ reps. Rest about 2:30 between sets **score your...

Saturday Partner WOD

CrossFit PTC - WODView Public WhiteboardMetcon (AMRAP - Rounds and Reps)"Rapid Fire" 25 Min AMRAP 3 Burpees Over-the-Bar 6 Deadlifts (135/85) 12 DB Push Press (35/20) 24 Single Jump Ropes Rx+= (155/105); (50/35); Double-Unders Rx55+ and Scaled = (95/65) Partner A will...

Friday WOD

CrossFit PTC - WODView Public WhiteboardBack Rack Lunge (Work to heavy set of 20 for the day)Take 4 sets to work to a heavy set of 20 back rack reverse lunges. Between sets, complete: - 1:00 plank hold - 5-8 ring dipsMetcon (AMRAP - Reps)With a partner: 10 min Max...

Friday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Partner workout (switch as needed, 1 person works at a time) 20 burpees 30 calorie bike 40 Push ups 30 calorie bike 60 Ball slams 30 calorie bike 80 Goblet squats 30 calorie bike 100 Ring rows

Thursday WOD

CrossFit PTC - WODView Public WhiteboardMetcon (4 Rounds for reps)2 rounds of: 8 minute AMRAP of: Row 12/7 calories 8 toes to bar Rest 2:00 8 minute AMRAP of: 20 slamballs 20/15# 20 abmat sit ups Rest 2:00

Thursday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Every 7 minutes x 5 (if you finish, rest. If you don’t, move on!) 40/30 Calories or 800m run 40 light db thrusters 40/30 Calories or 800m run 40 Toes to bar 40/30 Calories or 800m run 40 Box jump overs 40/30...

Wednesday WOD

CrossFit PTC - WODView Public WhiteboardHang Clean (Work up to a 3 rep max hang SQUAT clean)Work up to heaviest set of 3 unbroken hang squat cleans for the day. The goal is to catch each rep in the bottom of a full squat. Beginners work on dropping under as low as...

Wednesday Shred

CrossFit PTC - SHREDView Public WhiteboardMetcon (No Measure)Warmup (10min cap) 100m run + 25 jumping jacks between each 80’ 80’ Skips 80’ Butt kickers 80’ High knees 80’ Sprinter kicks 80’ Grapevines Workout #1 10 minutes :30 on / :30 off Assault bike Workout #2 4...

Tuesday WOD

CrossFit PTC - WODView Public WhiteboardBench Press (Take 5 sets to work to a 5rm for the day)In between your 5 working sets, complete 10 prone laying dumbbell rows + 10-15 v-ups/ sit upsMetcon (AMRAP - Rounds and Reps)12 Minute AMRAP of: 4 pull ups 8 plyo push ups 12...