Training Day 3

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp

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Metcon (No Measure)

Every 30 seconds

5 Rounds (10 Minutes total)

:30 Plank “Walk” (see comments)

:30 Flutter Kicks

:30 Plank “rotation” (see comments)

:30 Leg Lifts

Tabata Walking Lunge

10 Minute AMRAP

10m Bear Crawl

30 Jumping Jacks
*Plank Walk is a sideways walk in the plank position. Athlete will face the same direction and walk laterally.

*Plank Rotation, the feet stay in place, and the athlete walks their hands only, trying to keep their feet in place. They will try to get a full 360.

Wednesday, October 24, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

12 Min EMOM

Min1 – 50s Bike/Row

Min2 – 25s Samson Stretch each side

Min3 – 6 Burpees

Min4 – 5 Thrusters 45/35

Midline

20 Mins to complete…

10 x 20m Single Arm DB/KB Overhead Walking Lunge

* Down with Arm1 & back with Arm2 = 20m

* You can build in weight thru rounds

* Challenge yourself!

Metcon

Metcon (AMRAP – Reps)

12 Min Ascending Ladder:

3 Thrusters 95/65

3 Toes 2 Bar

3 Bar Touch Burpees

*Increase each movement by 3 reps, each round.

*6/6/6, 9/9/9, etc.

Training Day 2

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp

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Metcon (No Measure)

Continuous Running Clock 12 Minutes

1 MInute Jump Rope

:30 Rest

1 Minute Air Squats

:30 Rest

then

Running Clock 12 Minutes

Rowing for meters, but EMOM athlete will perform 2-4 Burpees over the rower

Tuesday, October 23, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Mins Bike or Row @ Moderate Pace

2 Rnds

10m Spiderman Walk

10m Walking Lunge with Twist

10 Russian KB Swings

10 Push Press 45/35

Metcon

Metcon (Time)

50/35 Calorie Row

40 KB Swings (53/35)

30 Push Press (115/80)

40 KB Swings (53/35)

50/35 Calorie Row
135/95 Push Press, 70/53 KB

Finisher

3 RNFT:

:30s GHD Supine Hold

:30s GHD Back Extension Hold

20 Glute Bridges

Training Day One

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp

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Warm-up

Alternating EMOM for 1 round

Russian Twist w/10# plate

Plank

Hollow Rock

Superman

Metcon (AMRAP – Reps)

4 Rounds:

60 second intervals: 10 second transition of:

Ball Slams

Evil Wheels

Bench Press

Jumping Pull-ups

Air Assault

Monday, October 22, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

#NeverMIssAMonday

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Warm-up

EMOM x 12

Min 1 – 50s row @ moderate speed

Min 2 – 2 Spiderman w/reach each side + 5 burps

Min 3 – 20 DUs / 40 Singles

Min 4 – 5 Pausing Back Squats 45/35

Weightlifting

Back Squat (20 Mins to complete…)

3 Back Squat @ 84%

2 Back Squat @ 86%

1 Back Squat @ 88%

3 Back Squat @ 86%

2 Back Squat @ 88%

1 Back Squat @ 90%

3 Back Squat @ 88%

2 Back Squat @ 90%

1 Back Squat @ 92%

*Post Heaviest 1 rep

Metcon

Metcon (AMRAP – Reps)

In 10 min Window –

75 Wall Ball buy in, then…

AMRAP of:

8 Burpee Box Jump Overs 24/20

30 Double Unders

Sunday, October 21th Wod!

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Metcon (Time)

For time:

21 Push Jerk 95/65

15 Push Jerk 135/95

9 Push Jerk 155/110

Then….

10,9,8,7,6,5,4,3,2,1 reps

Bar Hop Burpees

Push Ups

Air Squats

Then……

9 Power Clean 155/110

15 Power Clean 135/95

21 Power Clean 95/65

30 min time cap