CrossFit Eglinton

Weekly Workouts

Week 39: Sep 24-30

Hello Everyone! This week we have some interesting programs set up for you. Starting with a challenging Monday WOD consisting of 3 x 12-minute AMRAPs. Tuesday we work on our strict pull up with a rep scheme that is very helpful in building strength. Thursday we perform 100 thrusters while there is an EMOM clock running for 5 push-ups. Friday we hone in on our squats clean technique as also perform this movement for the WOD. Finally the weekend we have Danielle’s TABATA special and a partner WOD set up for you on Sunday. See you all this week!


MON – Sep 24

WOD

AMRAP 1
12-minutes
60 Burpee over bar
Max cal remainder for time

AMRAP 2
12-minutes
Run around block
Max DB box step overs remainder of time (20″)(35/50)

AMRAP 3
12-minutes
60 Dumbbell Deadlift (35/50)
60 Push-ups
Max air squats remainder of the time

TOTAL SCORE: Cal’s Rowed, DB Box Step Overs and Air Squats.


TUE – Sep 25

Strength

Weighted pull-ups: 2-2-2-2-2-2-2-2
* Perform 5 ring tips at the end of each working set.

WOD

EMOM x 10 minutes

Odd minute: 10 pistol squats
Even minute: 10 alternating DB snatch (35/50)


WED – Sep 26

WOD

100 Thrusters for time (55/75)
* While performing EMOM-5 push-ups.

Finisher/Core work

3 rounds
45-second weighted plank hold
30-second star side plank
Max time L-sit hold


THU – Sep 27

Conditioning

3 rounds for time
2 minute: AB
2 minute: rest
2 minute: Sled low bar push + Sled TRX row pulls
2 minute: rest
2 minute: wall balls
2 minute: rest

Finisher

3 rounds for time:
10-12 Zottman curls
10-12 laying tricep extensions
10-12 banded face pulls


FRI – Sep 28

Strength / Technique

20 minutes to work on heavy double squat clean

WOD

2 rounds
3-minute AMRAP:
– 5 T2B
– 5 squats cleans

2 minute rest

3-minute AMRAP:
– 5 T2B
– 5 front squats

2 minute rest


SAT – Sep 29

WOD

Danielle’s TABATA Special
SA Dumbbell Thruster + Push press
Floor press + Push-ups
Walking Lunges
Burpees
Hallow Hold and Russian twist
Pull-ups + TRX row
Side plank star hold


SUN – Sep 30

Strength / Technique

Kipping pull-up

Partner WOD

50 wall balls (14/20)
40 Back squats (135/95)
30 cal Row
20 Push press
10 renegade row (Push up + row (R) + Push up row (L))
* While both partners perform 3 burpees EMOM.