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Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Push Press (10×3)

EMOM – 3 Push press @ 70-75%

Metcon (Time)

For Time:

27-21-15-9

Deadlifts 185/135

Push Ups

Rx+ – 225/155

#nevermissamonday

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

Run 300m

8 Min running clock of:

5 AbMat Sit Ups

4 Front Squat 45/35

3 Strict Pull Ups

2 Ashley’s

1 10m Bear Crawl

EMOM x 12

Odd min – 3 Front Squat @ 70-75% 1RM

Even min – :45 sec Hollow Rock Hold

Metcon (AMRAP – Reps)

6 Rounds of:

2 min to perform

10 Thrusters 75/55

With additional time perform Max reps of Box Jump Overs

Rest 1 min rest

Rx+ – 95/65 & 30/24

*score is total # of Box Jump Overs

Friday, August 10, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

2 Rounds:

Run 200m

10m Spiderman with Reach

8 Thrusters 45/35

6 Stiff leg Deadlift 45/35

4 Warrior Squats, each side

Metcon

Metcon (Time)

5 Rounds:

3 Squat Cleans @ 165/115

200m Run

20 Alt. DB Snatches 50/35

2 Mins Rest
Rx+ = 185/135

*Score is your SLOWEST ROUND*

cool down

12 Min Bike or Row (at conversational pace)

* Stop at mins 3, 6, 9 & 12 to do :15s Samson Stretch, each side

Thursday, August 9, 2016

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Min Row or Bike

2 Rounds

1 Round of Cindy

5 Inch Worms

5 Spiderman with Reach, each side

5 Muscle Snatches 45/35

Gymnastics

Handstand Push-ups (5 Min AMRAP)

*Pace yourself but push yourself.

*If you need to scale the movement, simply write that in the notes.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Rx = 75/55

8 Min Time Cap

cool down

ROMWOD

Wednesday, August 8, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up

3 Min Row

2 Rds

6 Scap Retractions

5 Spiderman with Reach, each side

4 Walkouts with push up

3 Strict Pull Ups

2 Wall Walks

Weightlifting

Metcon

Shoulder Press (10 Mins to Find 2 RM)

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

21 Cal Row

21 Burpees

21 C2B

*4 Min Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 Cal Row

15 Burpees

15 T2B

*4 Mins Rest

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

9 Cal Row

9 Burpees

9 Pull Ups