Work Out of the Day

Our WODs will be posted the day before they are to be completed. Look here the night before to see what will be coming up the next day!

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SET (6:00 HARD CAP)

:30 Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Samson Lunges

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 10:00 MINUTES

MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Finisher

Metcon (Time)

FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Singles

10 Step Back Lunges

5 Push-Up + Shoulder Tap

2 ROUNDS

30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option

MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat

GOAT Option 2: HS Walk or Hold

GOAT Option 3: Rope Climb

GOAT Option 4: Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up***

*30 Double Unders after each full round

**Alt. Pistols Optional

**GHD Sit-Ups Optional

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Monday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

4 ROUNDS

(:15 each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats

Strength

Clean and Jerk (2-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Sunday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

3 SETS ON A 10:00 RUNNING CLOCK…

250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard)

6/6 Single Leg DB RDL

8/8 Single Arm Tempo Bent Over Rows (30X1)

20 Plank Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

Min 1&2 – 30/24 Cal Row

Min 3&4 – AMRAP of 4 DB “No-Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10)*

*L+R = 1 Rep of RR

**Pick-Up where you left off each time in the AMRAP

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

300/240 Cal Row*

*P1 Rows while P2 performs 3 Rounds of 4 DB “No Push-Up” Renegade Rows (35/20)|(20/10) + 6 Slam Balls (30/20)|(20/10). Partners alternate after 3 Rounds are completed.

**L+R = 1 Rep of RR

(Score is Time)

KG DB: (15/10)|(10/7.5)

KG SB: (15/10)|(10/5)

Saturday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)

Immediately Into…

1 SET

10 Slow Banded Monster Walks (Each Way)

10 Slow Banded Clam Shells (Each Side)

10 Slow Banded Tempo Air Squats (3211)

Immediately Into…

2 Sets

10 Alt. Elbow Punches

3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)

10 Squat Thrusts

Strength

Front Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Optional Finisher

Metcon (No Measure)

FOR QUALITY

250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit #2

*Weight Vest Optional

(No Measure)

Friday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

3 Sets (5:00 CAP)

100m Run

10 Scap Pull Ups

5 Ring Rows*

5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

into…

6 ROUNDS

6 Chest to Bar Pull-Ups*

6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional

**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)

Thursday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings

MIN 2 – 10/10 SL RDL

MIN 3 – 10 Push-Up to Pike

MIN 4 – :45 Tuck Hold
COACHES NOTE — After completion of the Warm-Up have athletes grab a Barbell and go into Deadlift Teaching.

Workout

Metcon (Weight)

2 SETS

10 Tempo Deadlifts (225/155)|(155/105)|(30X1)

21 Hand Release Push-Ups

21 Russian KB Swings (Athlete Choice)

-Rest 1:00 b/t Sets-

2 SETS

8 Tempo Deadlifts (275/185)|(185/135)|(20X1)

15 Plyo Push-Ups into 1:00 Push-Up Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS

6 Tempo Deadlifts (315/205)|(225/155)|(10X1)

9 Diamond Push-Ups into 1:00 Diamond Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

KG BB1: (100/70)|(70/47.5)

KG BB2: (125/85)|(85/60)

KG BB3: (143/100)|(100/70)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

35 Single Unders

12 Lunges with PVC Passthrough

10 Up-Downs

8 PVC Cuban Press

Into…

2 Sets

30 Double Unders

10 PVC Overhead Squats

8 Barbell High Pulls

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex of:

1 Heaving Snatch Balance

+

1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Overhead Squats (115/75)|(75/55)

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (EZ-Mod)

10 Scap Pull-Ups

10 Tuck-Ups

10 Elbow Punches

2 ROUNDS

:30 Row (Hard)

8 Kip Swings

8 Sit-Ups

4 Hang Muscle Clean

Skill

Metcon (AMRAP – Reps)

3 SETS FOR REPS*

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

*Will be retested at end of month

(Score is Total Reps)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups

MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*

MIN 3 – 200/150m Row

MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)

KG BB: (60/42.5)|(42.5/30)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 EZ Bike

5 Inch Worms + Push-Up

5 Up-Downs

10 Box Step Overs

Extended Warm-up

Metcon (No Measure)

3 SETS

:20 Bike Sprint*

5 Burpee Step-Ups

*Increase Pace Each Set

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

EVERY 2:00 x 5 SETS

15/12 Cal Bike*

10 Box Jump Over (24/20)

Rest in Time Remaining…

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)
-Rest 3:00 b/t Parts 1 & 2-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10/8 Cal Bike

5 Burpees

3 Box Jumps (24/20)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2-3 SETS (5:00 CAP)

:30 Jumping Jacks (Option to clap OH and behind the back)

:30 Bar or :20 Rope Hang

20 Band Pull-Aparts

5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

4-8 Rope Pull-Ups or Narrow Grip Pull-Ups

30′ Quad Crawl

:30 Double Under Practice

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

36 Double Unders

18 Sit-Ups

8 Alt. Single DB Up-Down (50/35)|(35/20)

2 Legless Rope Climbs*

*Option for Standard Rope Climb

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS ON A 5:00 RUNNING CLOCK…

20 Crossbody Mountain Climbers

10 Bootstrappers

10 Alt. Elbow to Instep

5 Squat Thrusts

5 Burpees

*Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace.

Workout

Metcon (Time)

FOR TIME

800m Run

60 Wall Balls (20/14)|(14/10)

40 Push-Ups*

50 Wall Balls

400m Run

30 Push-Ups

40 Wall Balls

20 Push-Ups

800m Run

*Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

800m WB Run

80 Wall Balls (20/14)|(14/10)

80 Push-Ups

60 Wall Balls

400m WB Run

40 Synchro Push-Ups

40 Wall Balls

800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.

Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)