Sunday, August 14, 2022

WODs 220814 - 220820

 8/14 - 8/20


Monday

5 Rounds For Time

7 Power Snatches (95/65)

10 Front Rack Lunges (95/65)

12 Bar Facing Burpees


Tuesday

Hang Squat Clean

2-2-2-2-2

Power Clean

3-3-3-3-3

Front Squat

4-4-4-4-4


Wednesday

4 Rounds For Time

Row 500 Meters

20 Push-ups

20 Overhead Squats (75/55)


Thursday

Strict Pull-ups

2 x Max Reps

Strict Handstand Push-ups

2 x Max Reps

Then,

Air Bike 5,000 Meters For Time


Friday

Tabata Kettlebell Goblet Squats (55/35)

Rest 1 minute

Tabata Kettlebell Swings (55/35)

Rest 1 minute

Tabata Goblet Lunges (55/35)

Rest 1 minute

Tabata Toes To Bar


Each Tabata exercise is 8 intervals of 20 sec work/10 sec rest


Saturday

Partner WOD

25 minute AMRAP

7 Push Jerks (135/95)

7 Chest To Bar Pull-ups

7 Burpees

One person working at a time

Sunday, August 7, 2022

WODs 220807 - 220813

8/7-8/13


Monday

Strength

Every minute for 10 minutes

2 Power Cleans + 1 Jerk @70%

WOD

4 Rounds For Time

25 Double-unders

20 Sit-ups

15 Kettlebell Swings (55/35)

10 Burpees


Tuesday

Strength A

10-8-6-4-2

Back Squat

Increase weight on each set

Strength B

Push Press

5 reps @ 65%

3 reps @ 75%

2 reps @ 85 %

3 attempts for a new 1RM


Wednesday

3 Rounds For Time

Row 25 Calories 

50 Foot Weighted Walking Lunge (45lb plate/25lb plate)

25 Wall Balls (20/14)


Thursday

Strength

Every minute for 10 minutes

2 Power Snatches + 1 Overhead Squat @ 70%

WOD

3 Rounds For Time

Run 200 Meters

6 Deadlifts (255/185)

12 Box Jumps (24/20)

6 Bar Muscle-ups


Friday

20 minute AMRAP

5 Power Cleans (155/105)

5 Wall Walks

Row 250 Meters


Saturday

For Time

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

Run 400 Meter

15 Pull-ups

36 Double-unders

15 Thrusters (105/75)

Run 400 Meters

9 Pull-ups

30 Double-unders

9 Thrusters (115/85)

Run 400 Meters

Sunday, July 31, 2022

WODs 220731 - 220806

7/31-8/6

Monday

Strength 
Back Squat
5 x 5 reps
Increase weight on each set
WOD
Partner WOD
10 minute AMRAP/REP
P1: 10 Med Ball Clean + Wall Ball Shots (20/14)
P2: Max Calorie Row
Score is number of rounds completed + total calories rowed

Tuesday

Strength
Every 2 minutes for 16 minutes (8 sets)
1 Clean Pull + 1 Clean High Pull + 2 Power Clean & Jerks
Increase weight on each set
WOD
5 Rounds For Time
5 strict Pull-ups
10 Deficit Push-ups (45lb bumpers/35lbs bumpers)
15 Air Squats
20 Hollow Rocks

Wednesday

3 Rounds For Time
6 Ring Muscle-ups
12 Devils Press (pick load)
Run 200 Meters

Thursday

Strength
Every 2 minutes for 16 Minutes (8 sets)
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatches
Increase weight on each set
WOD
21-15-9 Rep rounds for time
Overhead Squat (95/65)
Knees To Elbows

Friday

The Chief
Five- 3 minute AMRAPs
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute between AMRAPS

Saturday

4 Rounds For Time
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
R1-95/65, R2-115/75, R3-135/95, R4-155/10

Sunday, July 24, 2022

WODs 220724 - 220730

7/24-7/30


Monday
Every 2 minutes, for 16 minutes (8 sets): 
Hang Clean & Jerk
Increase weight on each set  
WOD
Against a 3 minute running clock
Run 100 Meters
Max Rep Burpee Box Step Over (24/20)
Rest 3 minutes, repeat for 3 sets

Tuesday
Strength
Close Grip Bench Press
5 x 3 reps
WOD 
10 minute Cindy
10 minute AMRAP
5 Pull-ups
10 Push-ups 
15 Air Squats

Wednesday

Every 2 minutes for 16 minutes (8 sets):
Hang Power snatch + Overhead Squat
Increase weight on each set.
WOD
Annie
50-40-30-20-10
Double-unders 
Sit-ups 

Thursday

21-15-9 Rep Rounds For Time
Front Squats (95/65)
Handstand Push-ups

Friday

3 Rounds For Time
6 Bar Muscle-ups
12 DB Hang Power Cleans (pick load)
18 Burpees

Saturday

Partner WOD
10 minute AMRAP
P1: Row 300 Meters
P2: Max Rounds
      10 Alternating KB Snatches (55/36)
        5 Box Jumps (24/20)
Rest 5 minutes
10 minute AMRAP
P1: Row 300 Meters
P2: Max Rounds
      10 Kettlebell Swings
        5 Box Jumps
Switch positions at the end of each 300 meter row.
Partner 1 will pick up where partner 2 left off when the 300 meter row ended


Sunday, July 17, 2022

WODs 220717 - 220723

 

WODs 7/17-7/23


Monday
3 Rounds For Time 
Row 500 Meters
15 Hang Power Cleans (95/65)
15 Box Jumps (24/20)
15 Toes To Bar

Tuesday

Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1
Increase weight on each set

Wednesday
4 Rounds For Time
Run 200 Meters
20 Alternating Kettlebell Cleans (55/35)
15 Ring Push-ups
20 Hollow Rocks

Thursday

Strength
Thruster
5 x 3 reps
Increase weight on each set
WOD
For Time
Air Bike 20/16 Calories
25 Front Squats (95/65)
25 Strict Pull-ups
Run 400 Meters

Friday

For Time
15-12-9-6-3
Dead-lifts (225/155)
1-2-3-4-5
Wall Walks

Saturday

42-30-18
Double-unders
21-15-9
DB Bench Press (50/35)
21-15-9
Supine Ring Rows (feet on a box)

Sunday, July 10, 2022

WODs 220710 - 220716

 7/10 - 7/16

Monday

20 minute AMRAP

4 Chest-to-bar Pull-ups

8 Push Press (115/75)

12 Kettlebell Swings (55/35)


Tuesday

Strength

Squat Snatch

5 x 3 reps

Increase weight on each set

WOD

8 Rounds

Tabata Box Jump (24/20)

Tabata Knees To Elbows

Tabata Push-ups

Tabata Sit-ups


Wednesday

Partner WOD

For Time

150 Wall Balls (20/14)

50 Power Cleans (155/105)

*Split reps up any way you want. Only one person working at a time


Thursday

5 Rounds For Time

8 Deadlifts, 225/155 lbs

12 Ring Dips

16 Toes-to-bars

24 Double-unders


Friday

Strength

5 x 3 reps of the following complex

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Increase weight on each set.

WOD

9 minute AMREP

3-6-9-12-15-21…

Hang Power Snatch (95/65) (75/55)

Burpee Box Jump (24/20)


Saturday

‘Barbara Ann’
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (135/95)
40 sit-ups
50 double-unders

Rest 3 minutes between rounds

Sunday, July 3, 2022

WODs 220703 - 220709

 7/3-7/9

Monday

1776

4 Rounds For Time

17 Burpees

7 Bar Muscle-ups (Chest To Bar Pull-ups)

6 Thrusters (135/95) (115/80)


Tuesday 

Against a 25-minute running clock…
Row 1000 Meters
Then an AMRAP in the remaining time:
10 Strict Pull-Ups
10 Strict Handstand Push-Ups (Dumbbell Z-Presses)
15 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)


Wednesday 

Strength

Clean & Jerk

5 x  3 reps

Increase weight on each set

WOD

4 Rounds For Time

Run 100 Meters

8 Ground to Overhead (135/95)

12 Ring Dips


Thursday

Strength

Back Squat

5 x 5 reps

Front Squat

5 x 3 reps

Increase weight on each set for both the back squat and front squat

WOD

For Time:

Row 2000 Meters


Friday

3 Rounds For Time

Air Bike 1000 Meters

100 Meter Farmers Carry

10 Box Jumps

10 Strict Pull-ups


Saturday

5 Rounds For Time

20 Wall Ball (20/14)
Air Bike 16/14 Calories 
10 Lateral Burpees Over Barbell

5 Clean & Jerks (135/95)

Monday, June 27, 2022

WODs 220626 - 220702

 6/26-7/2

Monday

4 Rounds For Time

50 Double-unders

12 Front Rack Barbell Lunges

 6 Ring Muscle-ups


Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs (24/20)
20 Kettlebell Swings (55/35)
400 Meter Run


Wednesday

20 minutes to establish a 1 RM Squat Snatch

WOD

12 minute AMRAP/Rep

3 Squat Snatches (60% of today’s 1 RM)

3 Toes To Bar

6 Squat Snatches

6 Toes To Bar

9 Squat Snatches

9 Toes To Bar

12 Squat Snatches

12 Toes To Bar

Keep adding 3 reps to each round until time expires.


Thursday

3 Rounds For Time

Row 500 Meters

50 Double-unders 

50 Push-ups


Friday

20 Minute AMRAP

10 Alternating Leg Pistols

8 Handstand Push-ups

6 Hang Power Cleans (135/95)


Saturday

Emily

10 Rounds For Time
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds

Sunday, June 19, 2022

WODs 220619 - 220625

 6/19-6/25


Monday

20 minutes to work up to a 1 RM Squat Clean & Jerk

WOD

21-15-9 Rep Rounds For Time

Squat Clean @ 60% of today’s C&J

Ring Dips


Tuesday

3 Rounds For Max Reps

1 minute: Wall ball shots (20/14)

1 minute: Pull-ups

1 minute: Kettlebell Swings (55/35)

1 minute: Handstand Push-ups

1 minutes: Row (calories)

Rest 1 minute between rounds 


Wednesday 

Deadlift 

5 x 5 reps

Increase weight on each set

WOD 

8 Rounds of

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank


Thursday

For Time

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

DB Bench Press (50/35)

Box Jump

Chest To Bar Pull-ups


Friday

4 Rounds For Time

45 Double-unders 

15 DB Hang Squat Cleans (pick load)

5 Wall Walks


Saturday

Partner WOD

30 minute AMRAP

5 Power Snatches (95/65)

5 Toes To Bar

5 Thrusters (95/65)

5 Bar Facing Burpees

(One person working at a time)