No Flex Zone

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MONDAY

Core Conditioning
Core: 8 Rounds Tabata, working through the entire list each round
– Scissor Kicks
– Plank Hold
– Windshield Wipers
– Hollow Hold

WOD: 3 Rounds
2 Min Row
2 Min Airdyne
2 Min Rest

BASE
Strength: Front Squat
3×5 @ 75-80% 1 rep max (these are working warmup sets)
3×3 @ 80, 85, 90%
then 2×1 for heaviest able

WOD: 4 Rounds
10 Thruster 115/80
Run 300m
10 Hang Power Clean

PLUS

Strength: Front Squat
3×5 @ 75-80% 1 rep max (these are working warmup sets)
3×3 @ 80, 85, 90%
then 2×1 for heaviest able

WOD: 4 Rounds
10 Thruster 115/80
Run 300m
10 Hang Power Clean

SkWAT Team: Find a max for the following. Entire complex must be done in 25 seconds to count

2 Back Squat, 2 Lunges (total), 2 Back Squat, 2 Lunges, 2 Back Squat

 

THE PROGRAM

1. Strength
Front Squat

3×5 @ 80% 1 rep max
rest no longer than 2:00 between sets, then
3×3 @ 80, 85, 90% 1 rep max
no set rest
then 2×1 @ max

2. WOD: 4 Rounds
10 Thruster 135/95
Run 300m
10 Hang Power Clean

3. SkWAT Team: Find a max complex, each attempt must be done within 30 seconds. Make 3-5 attempts.
2 Back Squat, 2 Lunge (total), 2 Back Squat, 2 Lunge (total), 2 Back Squat

4. CORE work
L Sit practice for 3-5 minutes then:
8m AMRAP
30’ HS Walk
10s Free Handstand Hold
10s L Sit Hold (P-Lettes)

– can be accumulated holds

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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