fbpx

Categorized as: Workout

03/06/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Metcon (Time)

“Anthem”

For Time (with a Partner)

100 Wall Ball Shots (20/14 lb)

90 Deadlifts (135/95)(95/65)

80 Hand Release Push-Ups

70 Box Jumps (24/20 in)

60 Toes-to-Bars (Knee-to-Chest)

50 Burpees

40 Power Cleans (135/95) (95/65)

30 Push Presses (135/95 lb)(95/65)

20 Weighted Lunges (20/14 lb)

10 Thrusters (135/95 lb)(95/65)
40min Time Cap

03/05/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Power Snatch (1×1)

Build to a Heavy Single within 15min

Metcon (Time)

“Wipeout”

For Time:

30- Power Snatches (75/55)(65/45)

40- Box Jumps (24/20)

50- ABMAT Sit-ups

60- Double Unders (120 Single Unders)
17min Time Cap

03/04/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Gymnastics

8min EMOM:

Min 1: 30sec Hollow Hold

Min 2: 30sec- Front Rack March (with a heavy barbell, from rack march in place, bring knees up to hips)

8min EMOM:

Min 1: 2-3 Ring/Bar Muscle Up, C2B or Kipping Pull-ups (a challenging movement)

Min 2: 30sec Farmers Carry Hold (with KB’s, DB’s or plates)

Metcon (Time)

“Land of Ooo”

4 RFT

3 Ring Muscle Ups (6 C2B)

12- Wallballs (20/14)

8- Alternating DB Snatches (70/50)(50/35)
14min Time Cap

03/03/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Bench Press (5×3)

at 65-75% of 1rm

Tempo for 3 reps

44X2

-4seconds down

-4second paused in bottom

X-plode upwards

2-sec rest at top

Metcon (AMRAP – Rounds and Reps)

“The Enchiridion!”

12min AMRAP:

12- Ring Push-ups (Hand Release Push-ups)

9- Toes-to-Bar (Knees to Chest)

6- Handstand Push-ups (Single Arm Strict Press)
break up reps as needed

Ring Push-ups are Rx+ if athlete keeps rings directly under rig. Move them up/walk forward to make it easier (not Rx+)

03/02/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Scale weight to 95/65

Strict Pull-ups to Jumping/Kipping

500m Row if unable to run

45min Time Cap

03/01/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Back Squat (6×3)

at 70-75+% of 1rm

Tempo for 3 reps

44X2

-4seconds down

-4second paused in bottom

X-plode upwards

2-sec rest at top

Should be a tough and challening weight

“: Metcon (Time)

“Angel Wings”

5 Rounds for Time

10- Inverted Rows

10- Weighted Box Step Ups (50/35)(35/20)

10- Kettlebell Swings (53/35)(35/26)
17min Time Cap

Inverted Row is Rx+ if the athletes feet are elevated on a bench and body is parallel to the floor.

Otherwise scale it to a more inclined angle

Kettlebell Swings are American (Overhead)

02/27/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Metcon (Calories)

“Twinsies”

23 Min AMRAP: (with a partner)

20 Thrusters (115/75)(95/65)

20 Box Jumps (30/24)(24/20)

20 Burpees

30 Thrusters (95/65)(75/55)

30 Box Jumps (30/24)(24/20)

30 Burpees

40 Thrusters (75/45)

40 Box Jumps (24/20)

40 Burpees

50 Thrusters (45/35)

**Max Calorie Row in Remaining Time**

02/26/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Rope Climb

10-15min Technique work

Power Snatch (1×4)

8min EMOM:

perform 4 reps EMOM

build to a moderate weight, heavier than the WOD weight

Metcon (Time)

“Underestimated”

For Time

30 Power Snatches (75/55) (65/45)

200m Run/250m Row

10 Rope Climbs (Rope Walks)

200m Run/250m Row

30 Power Snatches (75/55) (65/45)
2-rope walks = one rope climb

if not enough ropes, perform 3- Pull-ups and 3- Knees to Elbow= 1 rope Climb on rig

14min Time Cap

02/25/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Gymnastics

Gymnastics EMOM: 8min

Min 1: 4/4 Pistol Squats ( 4 on each leg)

Min 2: 5-8 Ring Dips/Box Dips

Gymnastic EMOM 2.0 8min:

Min 1: 5-8- Kip Swings (Toes-to-Bar, Knees-to-Chest/Elbow)

Min 2: 40sec- Front Leaning Rest (Shoulders/Hips in Hollow Position)

Metcon (AMRAP – Rounds and Reps)

“90’s baby”

12min AMRAP

6- Pull-ups/Jumping Pull-ups

6- Ring Dips/Box Dips

8- Toes-to-Bar/ Knees-to-Chest

9- Box Jumps (30/24)(24/20)
Break up reps as needed

02/24/2021

Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Power Clean (1x Max Effort)

Starting at 50-60% of 1rm

Set 1: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: Max Effort Reps from 1set set weight

Aim for 10-15 reps for Max Effort

Metcon (Time)

“My Pony”

5 Rounds For Time:

21/18- Cal Row

5- Power Cleans (135/95)(115/80)

15sec- L-Sit Hold
20min Time Cap

Choose a weight that you can move fast and well

L-Sit can be held on floor or rings

Mobility

Mobility:

1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose