WOD

Yes, That Says 20

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MONDAY 1/21

Warm-up

50 Plate Jumps, 30 Air Squats, 30 Hang muscle cleans w/ an empty bar – get warm for your back squats

Mobility Recommendation: 2:00 hip floss per side, barbell achilles smash 1:00 per side

Strength

Back Squat: Find a 20RM – a rough percentage is 70-75% of your 1RM, brace your midline from the beginning so you can hold it together when you’re breathing hard at rep 15

Conditioning

2 RFT: 100 Double Unders, 25 Hang Power Cleans (95/65) – time domain is 5-10 minutes, double unders should not take more than 3 minutes per round and the hang power cleans should not take more than 3 sets

 


TUESDAY 1/22

Warm-up

15 Empty Bar Front Squats, 1:00 Squat hold with barbell across the knees, 15 Empty Bar Push Press, 1:00 Squat hold with barbell across the knees, 15 Empty Bar Thrusters

Mobility Recommendation: 2:00 Dragon Pose/Hip Opener Stretch per side

Strength

Thruster: 5-5-5-5-5 (5×5) – speed on the last third of the squat on the way up is key (warm up set should focus on that speed), goal is to find a 5RM by the end, can take from the floor or the rack

Conditioning

For Time: Row 500m, 50 Wall Balls (20/14), 30 Burpees – this is a short burner (time domain is sub-10 minutes), row hard but not a complete max effort, challenge yourself to do a big set of wall balls and then see what you’re made of on the burpees

All the Cleans & Team WOD

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FRIDAY 1/18

Warm-up

Squat Clean Empty Bar Skill work (5-10 reps of each): Tall muscle clean, hang muscle clean, tall squat clean, hang squat clean, and squat clean

Mobility Recommendation: 2:00 lat and tricep smash per side, floss hips 2:00 per side

Strength/Conditioning

EMOM for 30 Minutes: 1 Squat Clean

 


SATURDAY 1/19

Teams of 2

3 RFT: 800M Run (together), 75 Wall Balls – partner holds a wall sit (C 35/26 P 26/15) – 50 DB Devil Press – partner holds a plank (C 50/35 P 35/25 F 20/15, if there are not enough DB do a burpee with KBs or small 5/10 plates) – 25 Pull Ups – partner hangs from bar

Shoulders

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WEDNESDAY 1/16

Warm-up

With a partner: 40 push-ups (alternate every 5 reps), 40 calorie row (alternate every 10 calories), 40 Lunge steps with 1 DB Overhead (10 per arm per athlete) – move fast on the row and burpees to get you heart rates up

Mobility Recommendation: 2:00 pec/deltoid smash per side

Strength

Bench Press: 2-2-2-2-2-2-2 (7×2) – build up to a very heavy set of 2, no power lifting grip on the barbell, use your overhead pressing grip

Conditioning

3 RFT: 30 Stationary Lunge Steps with Dumbbell Overhead (1-arm, 15 each arm, 50/35), 15 Burpee Box Jumps (24/20) – perform all 15 reps in one hand before switching hands, time domain is sub-15 minutes

 


THURSDAY 1/17

Warm-up

15 Air Squats, 1:00 Squat hold with barbell across the knees, 15 Fast burpees, 1:00 Kneeling shin stretch,* 15 Empty Bar Thrusters

*Athletes sit on their heels with their knees and feet together. Gradually lean back so that the knees elevate slightly, or until a stretch along the shin and anterior ankle is felt. The name indicates “shin”, but were looking to improve ankle ROM.

Mobility Recommendation: 2:00 pec/deltoid smash per side

Conditioning

5 RFT: Row 300m, 15 Thrusters (95/65), Rest 3:00 – each round as close to a sprint as possible, thruster weight should be something you would perform “Fran” at so the barbell isn’t broken up more than once if absolutely necessary, challenge yourself to row so hard that the thrusters feel impossible

Extra

5×10 Hip Extensions – done after the MetCon, the focus here needs to be control of hip extensors, slow and controlled is the key

Technique

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MONDAY 1/14

Warm-up

3-5 minutes teaching row technique, then 20/15 Calorie row, 20 Jumping squats, 2:00 squat hold

Mobility Recommendation: 2:00/side banded bully stretch, or internal shoulder rotation stretch

Strength

Squat Snatch: 3-3-3-3-3-3 (6×3) – drop and reset each rep, this is about technique (and not about finding a 3RM)

Conditioning

For Time: 60/45 Cal Row

 


TUESDAY 1/15

Warm-up

With a Partner: 30 Burpee box jump overs, 40 Jumping lunges, 50 Empty bar push presses – reps split evenly between the two partners

Mobility Recommendation: floss calves/achilles, smash quads 2:00 per side

Conditioning

AMRAP 25 Minutes: 15 Box Jump Overs (24/20), 12 Toes to Bar, 9 Push Presses (115/75) – steady 25 minute grind, toes to bar should never be more than 3 sets and the push presses no more than 2 sets

Double Trouble

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FRIDAY 1/11

Warm-up

10 Empty Bar OHS, 2:00 T-spine mobility (foam roller or double LAX ball), 10 Empty Bar OHS, 2:00 squat hold with bar across the knees, 10 Empty Bar OHS

Mobility Recommendation: 2:00 shoulder floss per side

Strength

EMOM for 12 Minutes: Strict Handstand Push Up or Push Up – pick an appropriate amount to practice each minute

Conditioning

Every 3 Minutes for 15 Minutes: Row 300/250m, 12 Overhead Squats (115/75) – each round should allow for 60-sec rest at a minimum, focus is to push the pace on the rower and then hang on to 1 set for the overhead squats

 


SATURDAY 1/12

Teams of 4

For time: 6x Double Hill Runs*, 125 KBS, 100 Burpees, 75 Pull Ups, 50 DB Box Step Overs, 75 Pull Ups, 100 Burpees, 125 KB Swings

*Turn around at Fulton. Three doubles per person done in groups of two. Two people work while two people complete double hill runs until completed, then all can work.

EMOM AMRAP

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WEDNESDAY 1/9

Warm-up

500/400m row – then – 10 reps of each: Strict press, push press, push jerk, split jerk

Mobility Recommendation: 2:00 banded overhead stretch

Conditioning

EMOM for 30 Minutes: 6 Lateral Burpees over the bar, 3 Push Jerks from the floor (AHAP) – both movements in the same minute for all 30 minutes, can increase/decrease weight as needed throughout the workout

 


THURSDAY 1/10

Warm-up

30 Med-ball cleans, 20 Ring rows, 10 Strict Pull-ups, Row 300m

Mobility Recommendation: 2:00 banded overhead stretch

Skill

Spend the first half of class practicing strict pull ups. Don’t worry about “wasting reps in the warm-up.” Use the time to get stronger with a strict gymnastics movement.

Conditioning

AMRAP 20 Minutes: 20 Wall Balls (20/14), 5 Strict Pull Ups, 20 Dumbbell Snatch (50/35), 5 Strict Pull Ups – neither the med ball weight nor the dumbbell weight should be so heavy that it takes more than 2 sets to finish the reps each round, modify strict pull ups with ring rows, band assisted strict pull-ups, or a combination of unassisted and assisted

LOCATIONS

Seattle

Mt Shasta

MT SHASTA

1119 Ream Ave, Mt Shasta, CA 96067

mtshasta@stonewaycrossfit.com

Phone:  (206) 930-7169

SEATTLE

101 Nickerson St, Seattle, WA 98109

info@stonewaycrossfit.com

Phone:  (206) 930-7169