Thursday, September 29, 2022

KISS Lifting Program

Next week we will be starting the 6 week KISS Lifting program.

All of the lifts are based upon percentages of one rep maxes.

For members that do not have one rep maxes or are still working on form and technique with lighter weights we will be be using “perceived exertion” 

Monday, Wednesday and Friday’s will be strictly 5 x 5 rep lifting days. We will be doing Power Cleans, Shoulder Presses and Back Squats.

Tuesday’s will be 5x5 rep Dead-lifts and a short WOD.

Thursday’s will be 5x5 rep Front Squats, Bench Press and a short WOD.

Saturday workouts will be a mixture of met-con workouts or partner/team WODS.

It is imperative that you track the loads used on all lifts during this six week program so that correct loads are used each week.


Loading instruction

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.


Tuesday, Thursday: add 5lbs each week 

Sunday, September 25, 2022

WODs 220925 - 221001

 9/25-10/1


Monday

Four 5 minute

Row 30 Calories

Max Rounds of Cindy

Rest  3 minutes


Tuesday

21-15-9 Rep rounds for time

Dead lift (185/125)

Handstand Push-ups

Hang Power Clean (95/65)

Run 200 Meters after each round


Wednesday

3 Rounds For Time

16 Front Rack Lunges (95/65)

12 Strict Ring Dips

 8 Strict Toes To Bar


Thursday

For Time

15-12-9-6-3

Sumo Deadlift High Pull (95/65)

30 Double-unders


Friday

For Time

30-25-20-15-10

Russian Kettlebell Swings (55/35)

Wall Balls (20/14)

Hollow Rocks


Saturday 

Back Squat

4 x 8 reps*

Bench Press

4 x 8 reps*

Dead-lift

4 x 5 reps*

*Keeps loads between 65%-80% of 1 rep max

Sunday, September 18, 2022

WODs 220918 - 220924

 9/18 - 9/24

Monday

Strength 

Squat Cleans

5 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%, 85%

1 rep @ 90%

WOD

10 minute EMOM

Alternate each minute between 

Max Rep Double-unders 

Max Rep Wall Balls(20/14)


Tuesday 

Strength

Push Press

7 x 3 reps

WOD

10 minute EMOM

Alternate each minute between

Row 15/12 Calories

Max Rep Push-ups

 

Wednesday

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

15 Pull-ups

9 Box Jumps (30/24)


Thursday

Strength

Back Squat

5 x 3 reps

Front Squat 

3 x 5 reps

Overhead Squats

5 x 3 reps


Friday

4 Rounds For Time

60 Double-unders

6 Clean & Jerks (135/95)

6 Ring Muscle-ups


Saturday

Partner WOD

20 minute AMRAP 

Run 100 Meters

7 Hang Power Snatch (95/65)

12 Toes To Bar

One person working at a time 

Sunday, September 11, 2022

WODs 220911 - 220916

 9/11-9/16

Monday

5 Rounds For Time

12 Alternating Leg DB Split Cleans (pick weight)

12 Ring Dips

Run 400 Meters


Tuesday

4 Rounds For Max Reps At Each Station

1 minute: Wall Balls

Rest 30 seconds

1 minute: Medicine Ball Sit-ups

Rest 30 seconds

1 minute: Medicine Ball Cleans

Rest 30 seconds

1 minute: Medicine Ball Russian Twist

Rest 30 seconds


Wednesday

4 Rounds For Time

100 Meter Farmers Carry

(pick weight. Men must use 40lb DBsor KBs minimum/women 25lb DBs or KBs minimum)

12 Hang Squat Cleans (95/65)

8 Lateral Burpees Over Barbell


Thursday 

For Time

21-15-9

Strict Pull-ups

DB Box Step-ups (2 DBs, pick weight) (24/20)

Hollow Rocks


Friday

For Time

21-15-9

Dead-lifts (205/135)

42-30-18

Double-unders

21-15-9

Push Press (95/65)

*bar loading men: 2-25s + 2-55’s, women: 2-15s + 2-35s


Saturday

3 Rounds For Time

Run 200 Meters

30 Walking Lunge Steps Holding A Bumper Plate (45/25)

15 Burpee Pull-ups

Sunday, September 4, 2022

WODs 220904 - 220910

 9/4 - 9/10

 

Monday

8 minute AMRAP

Partner WOD

12/10 Calorie Row

10 Hang Power Snatches (95/65)

-Rest 2 minutes-

8 minute AMRAP

10 Toes To Bar

10 Front Squats (95/65)

-Rest 2 minutes-

8 minute AMRAP

12 Wall Balls (20/14)

10 Hang Power Cleans (95/65)

*Both partners start working at the same time. Switch positions once all reps are completed


Tuesday

3 Rounds For Time

Run 400 Meters

20 Alternating Kettlebell Clean (55/35)

20 Ring Push-ups

 

Wednesday

Strength 

Cleans

5 reps @ 50%

3 reps @ 60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85 %

WOD

5 Rounds For Time

3 Bar Muscle-ups

6 Power Snatches (115/85)

9 Front Squat (115/85)


Thursday

3 Rounds For Time

50 Double-unders

20 Kettlebell Swings (55/35)

20 Kettlebell Front Rack Lunges (55/35)

(10 right hand front rack, 10 left hand front rack)


Friday

Strength

Shoulder Press

7 x 3 reps 

Increase weight on each set

WOD

For Time

Row 2,000 Meters


Saturday

20 Minute AMRAP

200 Meter Medicine Ball Run

20 Medicine Ball Cleans

20 Medicine Ball Sit-ups

Men: 20lb medicine ball

Women: 14 lb medicine ball

Sunday, August 28, 2022

WODs 220828 - 220903

 8/28-9/3

Monday

5 Rounds For Time
Run 400 Meters
24 Hollow Rocks
12 Chest To Bar Pull-ups
12 Ring Dips


Tuesday

4 Rounds of 90 seconds of work, 30 seconds of rest

Air Bike, Calories

Double-unders

Thrusters (45/35)

Ring Rows (feet even with pull-up bar)

*Everyone starts on the air bike


Wednesday

Strength

Snatch

5 reps @50%

3 reps @60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

WOD

5 rounds for time

10 Strict Pull-ups

5 Power Cleans (155/105)

15 Air Squats


Thursday

25 minute AMRAP:
200m run
6 Box Jumps (30/24)
10 Knees-to-elbows


Friday

Strength

15 minutes to establish a 3RM Dead-lift

WOD

10 minute AMRAP

12 Dead-lifts @ 60% of 3RM

8 DB Thrusters (pick weight)


Saturday

10 Rounds For Time

5 L-Hang Pull-ups

10 Box Step-ups

15 Burpees

Sunday, August 21, 2022

WODs 220821 - 220827

 8/21 - 8/27


Monday

4-8-12-16-20 Rep Rounds For Time

DB Cleans (pick weight)

Pull-ups

DB Front Rack walking Lunges 

Toes To Bar


Tuesday

Strength

15 minutes to establish a 1 RM Close Grip Bench Press

21-15-9

Row (Calories)

Close Grip Bench Press @ 65%


Wednesday

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)


Thursday

12-9-6-3 Rep Rounds For Time

Ring Muscle-ups

Clean & Jerks (135/95)


Friday

For Time

42-30-18

Double-unders

21-15-9

Back Squats (135/95)


Saturday

Brenton

5 Rounds For Time

Bear Crawl 100 Feet

Standing Broad Jump 100 Feet*

*Do 3 Burpees after every 5 Broad Jumps

WE ARE DOING THIS WOD OUTDOORS.

WEAR WORK GLOVES.

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