CrossFit Aggieland

Better Coaching | Better Results Former NFL/A&M Player, Seth McKinney 3X Regional Qualifier, Will Schaub Regionals Team Competitor, Jesse Shulse

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2/12/2022

WOD: 2 Rounds(w/ a partner) 50 Toes To Bar50 Wall Balls (20/14)50 Cal Machine50 Pull-ups50 Thrusters (95/65)

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Friday 2/11/2022

Lift: Every 2 minutes for 16 minutes (8 rounds) 1 deadlift @ 90+% (build to heaviest possible single) WOD: 4 rounds for time – 200m run16 box jump overs 24/2012 toes to bar 14 minute time cap.

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Thursday 2/10/2022

Lift: Every 2 minutes for 8 minutes –8 bench press @ 65-70% Every 2 minutes for 8 minutes –8 strict press @ 65-70% WOD: 10 minute AMRAP: 15 push-ups15 burpees30 double unders

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Wednesday 2/9/2022

Lift: Squat clean 2@ 74-78%2×2@ 80%3×1@ 85-100% Rest 2:00 between sets WOD: 3 rounds – 50 air squats7 muscle ups10 hang power cleans 135/95 14 minute time cap.

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Tuesday 2/8/2022

Lift: Power Snatch 2@ 74-78%2×2@ 80%3×1@ 85-100% Rest 2:00 between sets WOD: 7 rounds – 1:00 max cal bike2:00 rest – record cals each round

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Monday 2/7/2022

Lift: Every 2 minutes for 16 minutes (8 rounds) 1 back squat @ 90+% (build to heaviest possible single) WOD: 21-15-9 S2OH 135/95Chest to bar pull-ups 10 minute time cap.

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Friday 2/4/2022

Lift: Deadlift 5×3 @ 85-90% WOD: 8 minute AMRAP: 20 1-arm dumbbell power snatch 50/3530 goblet squat 50/3540 double unders

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Thursday 2/3/2022

Lift: 3×6 push-press @ 70% (of push-press)3×8 strict press @ 70% WOD: 3 rounds for time – 400m run25 push-ups15 chest to bar pull-ups 20 minute time cap.

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Wednesday 2/2/2022

Lift: Power clean 2@ 74-78%2×2@ 80%3×1@ 85-100% Rest 2:00 between sets WOD: 3 rounds each for time- 18/12 calorie bike 12 toes to bar 6 power cleans 155/105 Rest 2:00 16 minute time cap.

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Tuesday 2/1/2022

Lift: Bench press 4×10 @ 65-70% 1rm WOD: For time – 3 rounds – 10 strict HSPU – RX+ 50ft HSW15 KB swings 70/53 Rest 2:00 3 rounds – 10 ring dips – RX+ MU into ring dips15 KB swings 70/53

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Monday 1/31/2022

Lift: Back Squat 5×3 @ 85-90% WOD: 12-9-6 Thruster 135/95Burpee box jump over 24/20 12 minute time cap.

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Friday 1/28/2022

Lift: Deadlift 2×4 @ 80%3×2 @ 85-90% WOD: 3 rounds for time – 400m run15 deadlifts 225/1558 ring muscle ups ro 16 ring dips 16 minute time cap.

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Thursday 1/27/2022

Lift: Bench Press 5×7 building to a 7/10 WOD: For time – 40/30 calore row40 Push-press 95/6540 Box jumps 24/2040 KB swings 53/3540/30 cal bike 17 minute time cap.

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Wednesday 1/26/2022

Lift: Squat clean 3@ 72-74%2×3@ 76%2×3@ 80% WOD: 15-12-9 Front squat 135/95Toes to barLateral bar burpee 12 minute time cap.

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Tuesday 1/25/2022

Lift: Power Snatch 3@ 72-74%2×3@ 76%2×3@ 80% Rest 2:00 between sets WOD: 11.1 10 minute AMRAP: 30 double unders 15 power snatch 75/55

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Monday 1/24/2022

Lift: Back Squat 2×4 @ 80%3×2 @ 85-90% WOD: 3 rounds – 4 minute AMRAP: 5 pull-ups10 push-ups15 air squats Rest 1:00

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Friday 1/21/2022

Lift: Deadlift 2×5 @ 75%2×3 @ 80%3×1 @ 85-90% WOD: 9 minute AMRAP: 12 box jump overs 24/2012 dumbbell power snatch 50/35

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