Wednesday, October 24, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 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 …

Training Day 3

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp View Public Whiteboard 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 …

Tuesday, October 23, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 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 Row135/95 Push Press, 70/53 KB Finisher 3 …

Training Day 2

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp View Public Whiteboard 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

Monday, October 22, 2018

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit #NeverMIssAMonday View Public Whiteboard 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 …

Training Day One

Ryan Aker Workout of the Day

Turn2CrossFit – Boot Camp View Public Whiteboard 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

Sunday, October 21th Wod!

Ryan Aker Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard 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