Sunday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Hero Workout

FOR THE 13

Metcon (Time)

13 ROUNDS

Odd # ROUNDS

13 Sandbag get ups

13 Ruck Pushups (hand release)

Even # ROUNDS

13 Sandbag man makers

13 Ruck Lunges

Between each round, complete 800m ruck

#45 men #30 women

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

250 m row

10 barbell good mornings

10 V ups

10 scap pull ups

Strength

Power Snatch

Weightlifting

Power Snatch

Every 2:30 x 10 Rounds:

250m Row

8 Toes-To-Bar

* Power Snatches (climbing)

Rounds 1-3: 5 snatches

Rounds 4-6: 3 snatches

Rounds 7-10: 1 snatches

Metcon

Metcon (Time)

Metcon (Time)

9min. to finish….

75 Push Jerks (115/75lb.)

EMOM complete 8 American KB Swings 53/35lb.

RX+ is 70/53 for 6 reps

P.S. You are starting with swings 🙂

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

400m run

Then 3 rounds

10 hand release push ups

7 T2B or high knees

15 sit ups

10 air squats

Strength

Back Squat

Weightlifting

4 Sets:

Set 1.) 5 Reps at 40% of 1RM

Set 2.)5 Reps at 40% of 1RM

Set 3.)5 Reps at 50% of 1RM

Set 4.)5 Reps at 60% of 1RM

In Between Each Set Complete;

15-20 Barbell Hip Thrusts

*Something on the lighter side so you can just get a burn. Nothing super heavy.

Rest 90sec. Between Sets

Metcon

Metcon

Metcon (AMRAP – Rounds)

Metcon

5 Rounds:

90sec. AMRAP:

10 Front Rack Lunges (135/95)

10 Lateral Burpees Over The Bar

Max Cal Assault Bike
Rest 90sec. After Each Round

Get those lunges and burpees out of the way QUICK!

Then start smashing that bike!

Score today is just the amount of calories you get on the bike! Excited to see these scores 🙂

*Left + Right = 1 rep on lunges

Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Run 400 m

2 rounds

5 broad jumps

5 squat jumps

25 m bear crawl

25 m crab walk

Metcon

Metcon (No Measure)

.

Metcon (Weight)

10min. EMOM:

2 Power Cleans + 2 Push Jerks

*Climbing weight or ideally with 1 challenging weight the entire time

Rest 3min. Before Starting Part B Below:

B.

Metcon (AMRAP – Reps)

10min. to get as far as possible…

1 Mile Run

200 Double Unders

*If you happen to finish, put your time in the comments

Rest 3min. Before Starting Part C Below:

C.

Metcon (Time)

10min. to finish…

50 DB Bench Press 70/35s

50 Strict Pull-Ups

*You may break this however you like!

Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Row 500m

Then 3 rounds

5 inchworm pushups

5 inchworm squats

50 M walking lunge

Weightlifting

Deadlift

Deadlift Recovery Week

Every 5min. x 4 rounds:

500m Row

20 Wall Balls (20/14lb.)

*Deadlifts

Round 1.) 5 Deadlifts @30% of 1RM

Round 2.) 5 Deadlifts @40% of 1RM

Round 3.) 5 Deadlifts @40% of 1RM

Round 4.) 5 Deadlifts @50% of 1RM
Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.

Deadlift

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

12min. AMRAP:

30 Russian KB Swings 70/53lb

20 Sit-Ups

10 Toes-To-Bar
This is gunna get TOUGH on the core! Hang in there and try to keep moving! Can anyone get 5+ rounds!?