2/5-2/11
Sunday, February 5, 2023
WODs 230205 - 230211
Sunday, January 29, 2023
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
Sunday, January 22, 2023
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
Sunday, January 15, 2023
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
Sunday, January 8, 2023
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
Sunday, January 1, 2023
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
Sunday, December 25, 2022
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.
Sunday, December 18, 2022
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
- Overhead Squat
- Wall Walks
- Hang Power Snatches
- Burpees
- Thrusters
- Strict Pull-ups
- Hang Power Cleans
- Toes To Bar
- Back Squats
- Hand Release Push-ups
- Sumo Deadlift High Pulls
- Hollow Rocks
Men 95lbs/Women 65lbs
Sunday, December 11, 2022
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
Sunday, December 4, 2022
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)