WODs 230205 - 230211

2/5-2/11

Monday

Clean & Jerk

1-1-1-1-1-1-1

Tuesday

5 Rounds Each For Time

7 Strict Handstand Push-ups

21 Kettlebell Swings (55/35)

7 Strict Chest To Bar Pull-ups

Wednesday

Snatch

1-1-1-1-1-1-1

Thursday

10,000 Meters Any Way You Want (with a few stipulations)

Run

Air Bike

Row

You must run at least 800 M, row 1,000 M, and air bike 2,000 M

Friday

Heavy Fran

15-12-9 Rep Rounds For Time

Thrusters (135/95)

Weighted Pull-ups (45/25)

Saturday

Buy In: 30 Alternating Leg Pistols

Then,

With a partner:

10 Rounds For Time

10 Medicine Ball Cleans (20/14)

10 Burpees 

Cash Out:

For Time:

Bench Press 30 reps (135/85)

WODs 230129 - 230204

WODs 1/29 - 2/4

Monday:

4 Rounds For Time:

7 Front Squats (135/85)

9 Handstand Push-ups

11 Toes To Bar

Tuesday:

Dead-lift

3-3-3-3-3-3-3

Wednesday:

In 20 minutes complete as many rounds as possible of:
Run 200 meters
Bench Press, 15 reps (155/85)

Thursday:

3 Rounds For Time

Row 250 Meters

20 Alternating Kettlebell Cleans (55/35)

20 Push-ups

Friday:

"FRAN"

21-15-9 rep rounds for time of:

Thrusters (95/65)

Pull-ups

Saturday:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (55/35)

60 Sit-ups
70 Burpees

WODs 230122 - 230128

 WODs 1/22 - 1/28

Monday:

4 Rounds:

60 sec Air Bike, Max Calories 

30 sec rest

60 sec Max Rep DB Bench Press (pick load)

30 sec rest

60 sec Max Rep Pull-ups 

30 sec rest

60 sec Max Rep Med Ball Sit-ups 

30 sec rest

Tuesday:

20 Minutes To Establish A

1 Rep Max Clean & Jerk.

WOD

For Time:

Clean & Jerk, 30 reps @ 50% of your 1 RM.

Wednesday:

5 rounds for time:

30 Double-unders

15 Toes to Bar

30 Walking lunge steps holding a bumper plate overhead (45/25)

Thursday:

20 minutes to establish a

1 Rep Max Squat Snatch

WOD

For Time:

Squat Snatch, 30 reps @ 50% of your 1 RM.

Friday:

20 minute AMRAP

5 Bar Muscle-ups

15 Kettlebell Swings (55/35)

Row 25 Calories

Saturday:

For Time

Medicine Ball Run 400 meters (20/14)

30 Squat Cleans (95/65)

20 Sit-ups holding a bumper plate overhead (25/15)

10 Weighted supine ring pulls with feet on 24" plyo-box (45/25)

20 Sit-ups holding a bumper plate overhead

30 Squat Cleans

Medicine Ball Run 400 meters

WODs 230115 - 230121

 WODs 1/15-1/21

Monday:

20 minute AMRAP:

200 ft Shuttle Run

15 Box Jumps

15 Ring Push-ups

Tuesday:

Overhead Squat

3-3-3-3-3

Rest as needed.

Then,

2 minute max rep double-unders

Wednesday:

Four rounds for time:

15 Dead-lift (225/135)

10 Burpee Pullup

Run 400 Meters

Thursday:

Five rounds for time of:
10 Toes to bar
10 Power snatch (75/55)
10 Wall ball shots, (20/14)

Friday:

"Angie"

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday:

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pulls (95/65)
10 Thrusters (95/65)

Rest 1 minute

WODs 230108 - 230114

 WODs 1/8-1/14

Monday:

For Time:

50-40-30-20-10 rep rounds of:

Medicine ball cleans (20/14)

Sit-ups

Tuesday:

For Time:

15-12-9-6-3-1 rep rounds of:

Bench Press (155/85)

Pull-ups

Wednesday:

For Time:

21-15-9-3
Wall Ball Shots (20/14)
Sumo Dead-lift High Pull (95/65)

Thursday:

Dead-lift

5-5-5-5-5

Rest as needed.

Then,

8 Intervals of 20 sec work/10 sec rest

Tabata Air Bike for max calories

Friday

Strength

Thruster 1-1-1-1-1 reps

WOD

5 Rounds

45 seconds Front Plank

Rest 15 seconds

45 seconds Side Plank

Rest 15 seconds

45 seconds Hollow Rock

Rest 15 Seconds

45 seconds Side Plank

Rest 15 seconds

Saturday:

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

WODs 230101 - 230107

 WODs 1/1-1/7

Monday:

Complete as many rounds as possible in 15 minutes of:

3 Push Press

7 Front Squats

10 Pull-ups

Men use 115lbs, women use 80lbs for both the push press and front squat.

Tuesday:

3 Rounds For Time

Air Bike 1000 meters

9 Power Cleans (135/95)

15 Toes To Bar

45 Double-unders

Wednesday:

For Time:

10-9-8-7-6-5-4-3-2-1

Man makers

Ring Dips

Thursday:

10 rounds for time for each round:

Row 200 meters

Rest 60 seconds

Friday:

"Danny"

Complete as many rounds as possible in 20 minutes of:

30 Box jumps, 24 inch

20 Push Presses (men 115lbs/women 80lbs)

30 Pull-ups

Saturday:

Two rounds for time of:

Row 750 Meters

50 Kettlebell Swings (men 55lbs/women 35lbs)

25 Toes to Bar

Run 800 meters

WODs 221225 - 221231

12/25-12/31

Monday

3 rounds for time of:

50 Air Squats

10 Chest To Bar Pull-ups

10 Ring Dips

10 Hang Power Cleans (115/85)

Tuesday

3 Rounds For Time 

8 Sumo Deadlift High Pulls

10 Front Rack Lunges

12 Back Squats

Men 135 Women 95

Wednesday

5 rounds For Time

12 Supine Ring Rows

8 Devil Press (pick weight)

12 Box Step-ups (20 inch) (pick weight)

Rest 1 min

Thursday

2 Rounds For Time

Row 30 Calories

30 Burpees

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First 8 intervals: Pull-ups

Second 8 intervals: Push-ups

Third 8 intervals: Sit-ups

Fourth 8 intervals: Air Squats.

There is no rest between exercises.

WODs 221218 - 221224

 12/18-12/24

Monday

Strength

15 minutes to establish a 1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

Tuesday

Every 3 minutes for 30 minutes (10 sets)

2 Power Cleans

2 Front Squats

30 Double Unders

Increase weight on each set. Start at 60% of 1 RM Power Clean.

Wednesday

6 rounds for time of:

12 Toes-to-bars

15 Push-ups

Row 200 Meters

Thursday

20 minute AMRAP

4 Strict Chest To Bar Pull-ups

6 Thrusters (135/95) Masters (115/75)

8 Burpee Box Jumps (24/20)

Friday

Row 500 Meters

Then,

50-40-30-20-10

Double-unders

25-20-15-10-5

Russian Kettlebell Swings (70/55)

Then,

Row 500 Meters

Saturday

12 Days Of Christmas

1. Overhead Squat
2. Wall Walks
3. Hang Power Snatches
4. Burpees
5. Thrusters
6. Strict Pull-ups
7. Hang Power Cleans
8. Toes To Bar
9. Back Squats
10. Hand Release Push-ups
11. Sumo Deadlift High Pulls
12. Hollow Rocks

Men 95lbs/Women 65lbs

WODs 221211 - 221217

12/11-12/17

Monday

Ellen

3 Rounds or Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Men 50lb DBs/ women 35lb DBs

Use one DB for Snatches and a pair for the Thrusters

Tuesday

6 Rounds For Time

24 Wall Balls (20/14)

6 Ring Muscle-ups

12 Dead-lifts (225/155)

Wednesday 

For time:

10-9-8-7-6-5-4-3-2-1:

Toes-to-bars

Kettlebell Swings (70/55)

Run 100 Meters

Thursday

Hang Power Snatch

5 x 3 reps 

Increase weight on each set

WOD

For Time:

21-15-9 rep rounds

Row, Calories

Overhead Squat (95/65)

Pull-ups

Friday

Elizabeth

21-15-9

Squat Cleans (135/95)

Ring Dips

Saturday

Filthy 50

For time:

50 Box jump, 24 inch/20 inch

50 Jumping pull-ups

50 Kettlebell swings, 35lbs/25lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45lbs/35lbs

50 Back extensions

50 Wall ball shots, 20lbs/14lbs

50 Burpees

50 Double-unders

WODs 221204 - 221210

 12/4-12/10

Monday

Row 500 Meters

Then.

4 Rounds of:

12 Power Snatches (95/65)

9 Overhead Squats (95/65)

60 seconds Front Plank

Then,

Row 500 Meters

Tuesday

Strength

Deadlift

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

100 Burpees onto a 45lb Plate

Wednesday 

7 Rounds For Time

4 Bar Muscle-ups (8 chest to bar pull-ups)

12 Hollow Rocks

12 Back Squats (115/75)

Thursday

Strength

Bench Press

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

45-35-25-15

Double-unders

25-20-15-10

DB Hang Power Cleans (pick weight)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

3 Rounds For Time

10 Deadlifts (225/155)

15 Handstand Push-ups

10 Front Squats (115/85)