CrossFit Eglinton

Weekly Workouts

Week 29: July 16-22

Posted under: WOD

Hello everyone! This week we start Monday off with a long chipper. Monday, Tuesday and Wednesday we have some functional bodybuilding set up for you to help balance out our bodies to keep us strong for our big lifts. Friday is a chipper sandwich set up for you. Saturday we have a partner WOD and finally Sunday one of my favourite challenging work out. Don’t be deceived by how simple it looks as it is quite challenging.

MON – Jul 16

WOD

100 Double-Unders
15 KBS
15 Box Jump
15 Cal Row
75 Double-Unders
20 KBS
20 Box Jump
20 Cal Row
50 Double-Unders
25 KBS
25 Box Jump
25 Cal Row
25 Double-Unders
30 KBS
30 Box Jump
30 Cal Row

TUE – Jul 17

Strength

Sumo stance good mornings: 10-10-10-10
Front rack db heavy box step up: 10-10-10-10 (per leg)
Weighted hallow hold 20 sec after each set.

WOD

20-min AMRAP
10 Pull Up
10 Push Up
10 Power Clean (95/65)
10 Push Press
10 Box Jump
10 Front Squat

WED – Jul 18

Strength

Romanian Deadlift: 12-12-12-12-
Single-arm dumbell push press: 10-10-10-10 (per arm)
TRX sea-saw: 10-10-10-10

WOD

3 RDS
min 1: AMRAP: Cal Row
min 2: AMRAP: Ball Slams
Min 3: AMRAP: Walking Lunges
Min 4: AMRAP: Russian twist

THU – Jul 19

Strength

Front foot elevated split squat: 10-10-10-10
Strict pull-ups: 8-8-8-8 (light band or weighted )
Single Leg glute Bridge: 10-10-10-10

WOD

16 minute EMOM
Even: 3 Thrusters
Odd: 10 burpees

FRI – Jul 20

WOD

50 Goblet Squats (1/3 BW)
40 deficit Push Ups
30 KBS
20 back squats BW
10 Man makers
20 push press 1/2 bw
30 KBS
40 T2B
50 Wall Balls

SAT – Jul 21

Partner WOD

5 Rounds
10 burpee long jump
20 Pistols
30 Pull Up
24 Deadlift (155/105)
18 burpee over bar
12 db push press

SUN – Jul 22

WOD

3 rounds
2 min: 20 thrusters-hold V-sit hold for remainder of time
2 min: rest
2 min: 20 wall balls-push ups for remainder of time
2 min: rest
2 min: 20 burpees-plank hold for remainder of time
2 min: rest