WOD
Mobility
Foam Roll Quads
2 min Squat Stretch e/leg
T-Spine Mob on Foam Roller or Ball
Conditioning
“19.5”
-or-
AMRAP in 15 Minutes:
40 Double Unders
30 Single Arm DB Push Press (35/25)
20 Wallballs (20/14)
EXTRA
Deload Week!
WORKOUT OF THE DAY
SAT23MAR2019
WOD
Conditioning
AMRAP in 18 Minutes, in teams of 2, alternating movements:
200M Run
30 Russian KB Swings (70/53)
300m Row
FRI22MAR2019
Last Night for FNL and 19.5! Everyone is welcome to join the fun! Food, drinks, and fun are all welcome!
Allen Core Fitness
Warm-up
3 Rounds
:30 bike
10 single leg v-ups
5 Medball thrusters
5 Ring Rows
Conditioning
21-15-19
Thrusters
Jumping Pull-ups
THU21MAR2019
WOD
Strength/Stability
3 Rounds:
6 e/arm Shoulder Plank IYT – https://goo.gl/n9tNfR
6 e/leg Kneel-to-Step – https://goo.gl/uEthn3
6 e/side Dynamic Side Ext. – https://goo.gl/gSeuhL
Active Recovery
3 Rounds:
12 Burpees at Conversation Pace
20 UB Wallballs
12 Walking Prisoner Lunges
WED20MAR2019
WOD
Strength
Power Clean: 60/3 70/3 80/2 85/2×2 sets
*% based on 1RM Power Clean
Conditioning
AMRAP in 12 minutes:
30 Double Unders
20/16 Cal Row
10 Toes to Bar
Allen Core Fitness
Strength
Power Clean: 6 sets of 3 building
Conditioning
12 min AMRAP
75 Single Unders
12/10 Cal Bike
10 V-ups
TUE19MAR2019
WOD
Strength
4 Sets:
10 Bench Press, building
10 Ring Rows
Conditioning
Teams of 2, alternate complete rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (35’s/25’s)
500 Meter Run
Extra
Skill/Conditioning
6 Rounds for Times:
5 Sandbag Cleans (scale with heavy power clean)
6-5-4-3-2-1 Ring MU
*Scale MU as needed
MON18MAR2019
WOD
Strength
Push Press: 60/4, 70/3, 80/3, 85/3x2sets
Conditioning
19.4
-or-
AMRAP in 5 Minutes:
3-6-9-etc
Deadlift (60%)
Chest to Bar Pullups
Extra
Strength
Front Squat: 3 sets of 10 @ 50%
Allen Core Fitness
Strength
Push Press: 5 sets of 3 building in weigt
Conditioning
4 Rounds for Time:
200m Run
15 Abmat Sit-ups
10 Deadlifts
SAT16MAR2019
WOD
In teams of 2, one partner working at a time*:
AMRAP in 14 Minutes:
Row 500M
20 Thrusters (95/65)
30 Synchronized Abmat Situps
*Break up the row and the thrusters. Both partners have to do the 30 situps, synchronized.
FRI15MAR2019
Normal morning schedule. Heats for FNL will begin at 6pm. Please arrive early for your heat.
Allen Core Fitness
Conditioning
5 Rounds for Time:
10 Push Press
10 Wallballs
10 Burpees of Bar
1 minute Rest between rounds
THU14MAR2019
WOD
Mobility
Banded Hamstring Stretch
Lat Smash on Ball or Roller
Ankle Mobility (Coaches Choice)
Active Recovery
3 Rounds:
400M Run at conversation pace
20 UB Wallballs (20/14)
10 UB T2B
2 Wall Walks
