Author: WodUp

Ari Build High Reps

10-12

A. Alternating Sets: Deadlift, Half Kneeling One Arm Press

5 sets, for quality, of:
A1. 6-8 DeadliftsA2. 12-16 Half Kneeling One Arm Presses

B.

10-9-8-7-6-5-4-3-2-1 Reps for Time:
– Toes to Bar
– Box Jump
– Push-Up
– Sumo Kettlebell Deadlift

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A.

30s x 49 sets
7 Rounds
30s /30s

A. Burpee

B. Wall Sit

C. DB Clean & Press

D. Box Jump

E. Jump Rope

F. Left Side Plank

G. Right Side PlankScoring: Not Scored

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Ari Power

Learn Speed, Agility, & Coordination with Olympic Style Lifting

A. Power Clean and Jerk 7 x 1-3

Power Clean and Jerk
– 7 sets of 1-3 reps
Rest as needed

B. For Time: Power Snatches, Burpees, Push Jerks, and Squat Cleans

For Time:
– 21 Power Snatches @ 85/55 lbs
– 21 Burpees
– 15 Push Jerks @ 85/55 lbs
– 15 Burpees
– 9 Squat Cleans @ 85/55 lbs
– 9 Burpees

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Intervals/Endurance

Intervals/Endurance

Learn to find and keep medium to high sustainable pace.

A. 54 minute EMOM of Rowing, Front-Racked Barbell Reverse Lunges, Pull-Ups, and more

Every 3 minute for 54 minutes (3 rounds):
Minutes 1 – 3
– Max Calories of Rowing
Minutes 4 – 6
– Rest for 3 minutes
Minutes 7 – 9
– 7 Front-Racked Barbell Reverse Lunges
– 7 Pull-Ups
Minutes 10 – 12
– Rest for 3 minutes
Minutes 13 – 15
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Minutes 16 – 18
– Rest for 3 minutes

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Ari Build Low Reps

10-12

A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Prowler Push

4 sets, for quality, of:
A1. 6-8 Bent-Over Barbell RowsA2. 12-16 Alternating Box Step-UpsA3. Prowler Push 30 meters

B. 15 minute AMRAP of Pull-Ups, Lying Leg Raises, and Med Ball Thrusters

As Many Rounds and Reps as possible in 15 minutes:
– 8 Pull-Ups
– 12 Lying Leg Raises
– 20 Med Ball Thrusters

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Ari CrossFit

Woohoo!

A. For Time: Running, Single Arm Dumbbell Thrusters, and Burpees

For Time:
– Run 800 meters
– 50 Single Arm Dumbbell Thrusters @ 35/25 lbs
– Run 800 meters
– 50 Burpees
– Run 800 meters
– 50 Single Arm Dumbbell Thrusters @ 35/25 lbs

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Ari Build High Reps

10-12

A. Alternating Sets: Deadlift, Half Kneeling One Arm Press

5 sets, for quality, of:
A1. 10-12 DeadliftsA2. 20-24 Half Kneeling One Arm Presses

B.

12-12-12-12 Reps for Quality
Double Kettlebell Deadlift
Push Up
Air Squats
Lying Leg RaiseScoring: Not Scored

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Ari Burn 60/2

Burn Baby Burn

A.

Every 1 minute for 50 minutes (5 rounds):
Minute 1
– Row Max Distance
Minute 2
– Rest
Minute 3
– Max Dumbbell Power Clean and Push Presses
Minute 4
– Rest
Minute 5
– Mountain Climber
Minute 6
– Rest
Minute 7
– Max Box Jump With Step Downs
Minute 8
– Rest
Minute 9
– Max Single Unders
Minute 10
– Rest

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Ari Power

Learn Speed, Agility, & Coordination with Olympic Style Lifting

A. Power Snatch 7 x 2-4

Power Snatch
– 7 sets of 2-4 reps
Rest as needed

B.

3 Rounds for Time:
– 30 Dumbbell Snatches @ 50/35 lbs
– 30 Double-Unders
– Forearm Front Plank for 90 seconds

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Ari Build High Reps

10-12

A. Alternating Sets: Bent-Over Barbell Row, Alternating Box Step-Up, Prowler Push

3 sets, for quality, of:
A1. 10-12 Bent-Over Barbell RowsA2. 20-24 Alternating Box Step-UpsA3. Prowler Push 30-60 meters

B.

As Many Rounds and Reps as possible in 15 minutes:
– 6 Pull-Ups
– 15 Med Ball Squat Clean Thrusters @ 50/35 lbs
– Farmers Walk 90 meters @ 60% bodyweight

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