19141 Stone Oak Parkway, Ste 306

San Antonio, TX 78258

(210) 875-9810

info@stoneoakcrossfit.com

Mondays WOD......

 

 

Dynamic Stretch/Warm Up....

 

Skill Work/Practice.....

x30 Hang Squat Cleans with Empty Barbell

 

SWOD....EMOM for 10

(1) Clean every minute......goal is 80% of 1RM

 

WOD....21-15-9

Thrusters (95/65)

Box Jumps (24/20)

 

Saturday's WOD.....

 

 

Metcon WOD......

21-15-9 reps

Deadlifts 225/155

Box Jumps 24/20

Handstand Push Ups

 

WOD 2......

Sprints

10 x 100m (Run 100, Walk Back)

Friday's WOD.....

 

Dynamic Warm Up and Muscle Activation

 

SWOD....

Snatch Practice/Strength Session

 

WOD....8 minute AMRAP

5 Muscle Ups or Chest to Bar Pull Ups

10 Power Cleans (155/105)

Fridays WOD...

 

 

SWOD....

Hang Squat Snatch Practice....10 minutes

Hang Power Snatch Practice.....10 minutes

 

WOD....21-15-9

Thrusters (95/65)

Box Jumps (24/20)

Toes to Bar

Thursday's WOD.....

 

 

SWOD....EMOM for 10

3 Deadlifts on the minute

 

WOD....." Cindy"......20 minute AMRAP

5 Pull Ups

10 Hand Release Push Ups

15 Air Squats

Wednesday's WOD......

 

SWOD......

Practice Hang Squat Cleans for 8 minutes

Practice Overhead Squats for 8 minutes

 

WOD....4 minute AMRAP

4 Hang Squat Cleans (175/115)

6 Burpees

Rest 3 minutes

WOD 2....4 minute AMRAP

4 Overhead Squats (135/95)

12 Knees to Elbows

Rest 3 minutes

1000 meter run or (2) laps for time.....goal is under 6 minutes

Tuesday's WOD.......

 

 

SWOD.....

Back Squats

5x3

 

WOD......7 minute AMRAP

5 Handstand Push Ups

10 KB Swings (70/53)

15 Box Jumps (24/20)

 

GWOD......3 minutes of Max Reps of Muscle Ups, Rope Climbs or Wall Walks

Monday's WOD.....

 

SWOD....

Push Press

3x2, 2x1

 

WOD.....3 Rounds

100 meter Farmers Walk (100/70)

400 meter run (run starts at backdoor, enter front door)

10 Toes to Bar

25 Wall Balls (20/14)

Saturday's WOD....

 

 

SWOD....EMOM for 10

3 Deadlifts......increase weight throughout

 

 

WOD.....5 Rounds

10 Thrusters (95/65)

10 Pull Ups

10 Box Jumps (24/20)

 

Friday's WOD.....

 

 

SWOD.....10 to 1 and 1 to 10 Ladder

10 KB Swings....1 Burpee

9 KB Swings.....2 Burpees

8 KB Swings.....3 Burpees

Etc.....

 

WOD......"Isabel"

30 Snatches (135/95)

 

Cash Out....100 Ab Mat Sit Ups

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