CrossFit Ann Arbor - HyperfitUSA.com

MOFO Monday

Warm-Up:

:20:10 Tabata x 20 Intervals

  • Row
  • Jump Rope
  • Plank
  • Air Squat
  • Abmat Sit-Ups

MOFO Tabata :20/:10 x 16 Intervals

  • Deadlift 185/120#
  • Thrusters 75/55
  • Alternate exercises each interval

WOD:

AMRAP 12

  • 40' Burpee Broad Jump
  • 10 Dips 20/14#
  • 10 Pull-Ups

Warm-Down:

Tabata :20/:10 x 8

  • Cat Back/Hollow Back
  • Quadraped Trunk Rotation - L
  • Quadraped Trunk Rotation - R
  • Transverse Abdominal Squeeze

 


WOD for Friday June 26th

Warm-Up:

4 Rounds

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climbers
  • :15 Jump Squats

4 Rounds

  • :15 Plank
  • :15 Superman
  • :15 Side Plank - L
  • :15 Side Plank - R

Accessory:

Bench Press 5 x 12 E3M

WOD:

5 Rounds for Time

12 Sumo Deadlift High Pull

10 Push Jerk

12 Back Squats

115/75#


Metcon for Thursday June 25th

Warm-Up:

30/30 Row - 10 minutes

Mobility:

Tabata :20/:10

90/90 Press w/ KB +Windmill

Metcon:

AMRAP 20

40' Lunge w/ plate (45/25#)

12 H2B KB (24/16kg)

40' Lunge w/ plate

12 Dynamic Push-Ups

 

 

 


WOD for Wednesday June 24th

Warm-Up:

AMRAP 5 - Barbell Complex 75/55#

  • DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS

Accessory:

Deadlift 5 x 3 E3M

WOD:

AMRAP 12

12 Power Snatch 135/95

10 Overhead Squats

200m Run


WOD for Tuesday June 23rd

Warm-Up:

AMRAP 10 - Turkish Get-Ups + Windmill 1/1

Accessory:

5 x 10 Press E3M

WOD:

OTM 20 Minutes

5 Push-Ups

5 Pull-Ups


Metcon for Monday June 22nd **Update**

Warm-Up:

3 Rounds

  • 250m Row
  • 10 Air Squats
  • 10 V-Ups

Mobility:

8 Rounds :20/:10

A, T, Y, I

Secondary Warm-Up:

Agility Ladders 2x of each movement

  • Icky
  • Lateral Lunge
  • Side Shuffle

Metcon:

:20/:10 Tabata w/ 1:00 Rest btwn rounds - 4 Rounds

  • DB Thrusters 20/15#
  • Push-Ups
  • KB Swings 24/16kg
  • Burpee Hurdle Jump
  • Ball Slam 30/20#
  • Abmat
  • Bent Over Row 30/25#
  • Wall Ball 20/14

 


WOD for Saturday June 20th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

Accessory:

Bench Press 5 x 2 E3M

WOD:

"Nancy"

5 Rounds for Time

400m Run

15 Overhead Squats 95/65


WOD for Friday June 19th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

4 Rounds

:15 Plank

:15 Superman

:15 Side Plank - R

:15 Side Plank - L

Accessory:

Front Squats 5 x 12 E3M

WOD:

4 Rounds for Time

20 Hang Power Clean 115/75#

10 Ring Dips


Metcon for Thursday June 18th & New Hyperfit Gear

Warm-Up:

800m Jog

Mobility:

Tabata :20/:10 x 4 Times Each

A, T, Y, I

Cat Back / Camel Back

Metcon:

Part 1 -  3 Person Teams

AMRAP 10 - Butcher High/Low 25' each

90/50#

 

Part 2 -

AMRAP 15 - 50' Sled Pull Forward, 50' Sled Pull Backwards

45/25#

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If anyone would like to order some of the new Hyperfit USA gear, please use the link below! The deadline is June 23rd at noon. All orders placed under this link will be shipped directly to the gym, and you'll be able to pick it up from there. We have tees, tanks, hoodies, sweats, shorts, and shirts for the kids! Check it out here!

https://billz.universitytees.com/bird_banks/533/signups/new

 

 


WOD for Wednesday June 17th

Warm-Up:

AMRAP 5 - Barbell Complex

DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS

75/55#

Accessory:

Press 5 x 3 E3M

WOD:

5 Rounds for Time

  • 40 H2H Swings 24/16kg
  • 30 Wall Balls 20/14#
  • 20 Ball Slams 30/20#