WOD

Saturday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (AMRAP - Rounds and Reps)6 min amrap 1 DB/KB Up n Over Stepups x 10 reps @ tough weight (5 per side) DB/KB Elevated 1-arm Rows x 10 reps (5 per side) Rest 2 minsMetcon (AMRAP - Rounds and Reps)8 min amrap 8 Shoulder to OH @ tough...

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Functional Friday

CrossFit 1Force - 1Force at HomeBack Squat (1-2)30 mins of the following: Back Squat @ 101010 tempo x 1-2 reps @ moderate weight 1-arm Rear Delt Bentover Raises x 5-7 reps per side Crush Grip KB Curls x 6-8 reps (slow and controlled) Seated Leg Lifts over an object x...

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Thursday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeBarbell Single leg DL (6)A.1 Barbell Single leg DL 4 x 6 reps per side A.2 Crush Grip KB Skull Crushers 4 x 8-10 repsMetcon (No Measure)16 EMOM Min 1- 1-arm KB Towel Grip Farmers Walk x 75 ft per side @ tough weight Min 2- 5/10/15/20m...

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Wednesday 1Force at Home Workout

CrossFit 1Force - 1Force at Home2 Position Power Snatch*Above knee, Below kneeA. 2 Position PS on the min for 8 mins (moderate weight) (Above knee, Below knee)Metcon (3 Rounds for reps)8 min amrap @ 70% effort 10/8 Cal Row or AB 9 Lateral Plate Jumps (can scale up to...

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Tuesday 1Force at Home Workout

CrossFit 1Force - 1Force at HomeMetcon (No Measure)12 mins of the following: Goblet Reverse Lunge Steps x 6 reps per side @ tough weight Crush KB/DB Bentover Rows x 8 reps (slow and controlled) Side Plank (Reach Throughs) x 10 reps per sideMetcon (AMRAP - Reps)13 min...

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Metcon Monday

CrossFit 1Force - 1Force at HomeMetcon (5 Rounds for time)5 rds 1 Grove Loop 15 Hang C+J (95/63) rest 3 mins after each round

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Programming isn’t anything

It’s everything.