A. Warmup:
400m Run
DROM
3 sets of:
5 thrusters w/ bar
7 good mornings
9 lateral step ups, ea.
B. On the 5:00 x 3 sets:
20/14 AB Cals
15 Thrusters
Rd 1: 80% effort on bike 135/95
Rd 2: 90% effort on bike 115/80
Rd 3: 100% effort on bike
95/65
C. Cooldown:
2:30 Couch Stretch ea.
100 Banded Pull Aparts
CORE HOMEWORK:
200 Russian Twists
*each break = 10 Back Extensions
Track WOD:
4 x 200m Sprits
-all out efforts
*rest as needed between efforts
CORE HOMEWORK:
3 rounds of:
:30 Plank, :30 Rest
:30 Side Plank R, :30 Rest
:30 Side Plank L, :30 Rest
:30 Reverse Plank, :30 Rest
Teams of 3:
300/210 Ski Erg Calories
Every 1:00 = 10 Thrusters / 10 Burpees
Partner 1 Ski’s
Partner 2 does 10 Thrusters
Parnter 3 rests
Rotate on the minute until 300/210 Cals has been completed. When everyone has completed a round of thrusters the next round will be burpees. Alternate movements every round.
A. Warmup:
Warmup:
DROM
5 rounds of:
10 Banded Good Mornings
5 tall box jumps
B. OTM for 10:00
Deadlift 5-5-5-3-3-3-1-1-1-1
-add weight each set, work up to a heavy single for the day
For time:
50/35 AB cals
50 Air Squats
50 Alt DB Snatch
50 Air Squats
C. Cooldown:
Foam Roll for Remainder of class time
CORE HOMEWORK:
3 x :45-1:00 Reverse plank w/ feet elevated to a box
*scale as needed
A. Warmup:
DROM
3 rounds of:
:30 OH KB hold, R
15 KB Swings
:30 OH KB hold, L
10 Goblet Squats
B. 4 rounds of:
400m Single arm farmers carry, heavy
80’ Bear Crawl Sled Pull
25 Pushups
C. Cooldown:
3 sets of:
10 Front Raise, Lateral Raise, One arm DB Row, ea.
CORE HOMEWORK:
100 Abs of choice
A. Warmup:
100 banded Pull Aparts
DROM
3 sets ofL
1:00 Plank
30 Mountain Climbers
10 Ring Rows
10 Banded Good Mornings
B. 4 rounds for time:
10 Strict Pullups
10 Suitcase DL, ea.
400m medball run
30 SLSU
C. Cooldown:
2 x 1:30 Lizard Stretch, ea.
CORE HOMEWORK:
3 x 15 Pausing Back Ext, :02 pause
-rest 1:00 between
A. Warmup:
400m run
DROM
3 sets of:
15 Russian KB Swings
5 Lateral step ups, ea.
3 Inch worms
B. OTM for 10:00
3-3-3-2-2-2-1-1-1-1
Power Cleans
*add weight each set
C. For time:
100 DU’s
25 burpees
75 DU’s
20 Burpees
50 DU’s
15 Burpees
D. Cooldown:
3 sets of:
25 Banded Pull aparts
:45 Lizard Stretch, ea.
CORE HOMEWORK:
Max Effort Plank Hold
3 x 75% of max plank hold
*rest as needed
Today starts our #gvcfallornothingchallenge. If for any reason you haven’t seen or heard what this is, check the last 2 workout posts for the info. We will allow signups through today.
A. Warmup:
DROM
3 sets of:
10 banded good mornings
10 Goblet Squats
5 Windmills, ea.
*warm up to starting squat weight
B. 5 Rounds of:
5 Heavy Back Squats
-500m/350m row after each set
*pace row at 70% of 500m TT
C. Cooldown:
2:30 Couch Stretch, ea.
CORE HOMEWORK:
AMRAP in 6:00
20 DU’s
10 GHD Situps
Here’s some info on the challenge that starts tomorrow in case you missed the meeting. If you’d like to hop in please email brandon@grapevinecrossfit.com. LET’S DO THIS!!!!!
Track WOD:
6 x 200m Sprints
*all out efforts, rest as needed between sets.
CORE HOMEWORK:
AMRAP in 6:00
10 Glute Bridges
10 hollow Rocks
Here’s a breakdown of what to expect with the challenge starting on Monday. If you can make the meeting at 12pm today, please do. Hope to see you there!
Teams of 2:
AMRAP in 20:00
30 Front Rack KB Lunge (double), ea.
*Hold a plank while other works
400m Farmers Carry
*alternate as needed
200m OH KB carry (double)
*alternate as needed
CORE HOMEWORK:
3 big sets of:
20 RDL
20 lateral lunges
25 GHD Situps
*rest as needed between sets
Please activate some Widgets.