General Fitness

Monday
Prep work
500m Row/1000M Bike/ 400M Run

3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
10X1@ 90-95%
rest 1-2 min between sets
20 min Cap

B.
5 rounds for time
5 Man makers (push up,Row R+L,Power clean)
20 Situps
50 Double unders

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
50′ Inch worm push up
50′ Walking High kicks

2X50′
High knees
Butt Kickers
Bounding
Walking high kicks
carioca

WOD
A.
25 min AMRAP
800M Run
1000M Row
30 Burpees

*Goal for this workout should be to find a sustainable pace at a high level of intensity.

B.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

 

Wednesday
Prep work
3 rounds of
50′ Bear crawl
10 Air squats
50′ Broad jump
10 Beat swings

WOD
A.
21-15-9
Dumbbell power snatch 75/50
Push ups/Ring dips

B.
Airdyne
3X15/12 Cal sprint
Rest as needed between sets

C.
3-5 min cool down
2X:30 Elbow to the wall tricep stretch
2X:30 Banded pec stretch

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
4 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2X:30 Banded Lat stretch
2X10 reps shin box

A.
18 min AMRAP
400M Run
20 Toes to bar
10 Dumbbell OHS 50/35

B.
Foam roll
-Lats
-Glutes
-T-spine

WOD
Saturday

Prep work
Team stretch

WOD
A.

“PANIC BREATHING”

The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”

The “rest” is completed with two kettlebells in the rack* position (53/35). The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

B.
1 Mile Run at 70% effort

 

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