Sunday, November 27, 2022

WODs 221127 - 221203

 11/27-12/3

Monday

21-15-9 rep rounds for time:
Power Cleans (95/65)
Push Press (95/65)
Row, Calories


Tuesday

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats


Wednesday 

Strength:

Push Press

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

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute


Thursday

Every 3 minutes for 30 minutes (10 sets)

Air Bike 500 Meters

2 Squat Cleans (start at 50% and increase weight on each 3 minute set)


Friday

20 minute AMRAP

2 Rounds of Cindy

10 Alternating DB Snatches (50/35)


Saturday 

Old School

Dead-lift

5 reps @60%,65%,70%,75%,80% of 1RM

Bench Press

5 reps @60%,65%,70%,75%,80% of 1RM

Back Squat

5 reps @60%,65%,70%,75%,80% of 1RM

Shoulder Press

5 reps @60%,65%,70%,75%,80% of 1RM

Sunday, November 20, 2022

WODs 221120 - 221126

 11/20 - 11/26

Monday

Strength 

Thruster

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups 


Tuesday

60 Double-unders

21 Hang Power Cleans (115/75)

21 Ring Dips

45 Double-unders

15 Hang Power Cleans

15 Ring Dips

30 Double-unders

9 Hang Power Cleans

9 Ring Dips


Wednesday

3 Rounds For Time

10 Kettlebell Front Rack Lunges (Right Hand)

20 Alternating Kettlebell Snatch

10 Kettlebell Front Rack Lunges (Left Hand)

20 Toes To Bar

(Men 55lbs/women 35lbs kettlebell)


Thursday

Closed


Friday

25 minute AMRAP

Air Bike 500 Meters

10 Pull-ups

20 Push-ups

30 Sit-ups 

40 Air Squats


Saturday

‘Rankle’

20 min AMRAP

6 Dead-lifts (225/155)

7 Burpee Pull-ups

10 American KB Swings (70/53)

Run 200 Meters

Sunday, November 13, 2022

WODs 221113 - 221119

 11/13 -11/19

Monday

Strength

20 minutes to establish a 1RM Power Clean

WOD

8 minute AMRAP

8 Hand Release Push-ups 

12 Wall Balls (20/14)


Tuesday

5 Rounds For Time

12 DB Deadlifts*

9 DB Hang Squat Cleans*

21 Sit-ups

*Use the same pair of DBs for deadlifts and hang squat cleans


Wednesday

Strength

20 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds:

1 minute: Air Bike, Max Calories

1 minute: Max Rep Box Jumps (24/20)

1 minute: Max Rep Ring Push-ups

Rest 1 minute


Thursday 

5 Rounds For Time

10 Strict Handstand Push-ups 

12 Alternating Arm Hang Kettlebell Snatches (55/35)

10 Strict Pull-ups


Friday

Strength 

20 minutes to establish a 1RM or 3RM Back Squat

WOD

4 Rounds For Time

Row 250 Meters

15 Wall Balls (20/14)

60 second Front Plank(hands on floor, feet on medicine ball)


Saturday

‘Adrian’

7 Rounds For Time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Sunday, November 6, 2022

WODs 221106 - 221112

 11/6-11/12

Deload Week


Monday

KISS Lifting Program Week 6

Power Clean 

5 x 5 @ 70%

Shoulder press

5 x 5 @60%

Back Squat 

5 x 5 @ 50%


Tuesday

Dead-lift

3 x 5 reps @ 65%

WOD

3 Rounds For Time

Row 20/15 Calories

7 Hang Power Snatch (95/65)

15 Box Jumps (24/20)


Wednesday

Power Clean

5 x 5 @ 50%

Shoulder press

5 x 5 @ 70%

Back Squat

5 x 5 @ 60%


Thursday

Front Squat

3 x 5 reps @ 65%

Bench Press

3 x 5 reps @ 65%

WOD

12 minute AMRAP

40 Double-unders

16 Alternating DB Snatches (50/35)

8 Burpee Pull-ups


Friday

Power Clean

5 x 5 @ 60%

Shoulder press

5 x 5 @ 50%

Back Squat

5 x  5 @ 70%


Saturday

3 Rounds For Time

15 DB Bench Press (50s/35s)

20 Wall Balls (20/14)

Row 25 Calories


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.

Sunday, October 30, 2022

WODs 221030 - 221105

 10/30- 11/5


Monday

KISS Lifting Program Week 5

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%


Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

Four, 3 minute Rounds

Air Bike 20/15 Calories

Max Rep Bench Press (135/95) scale: 60% of 1RM


Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%


Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees


Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%


Saturday

3 rounds, 1 min per station, for max reps of:

Bench Press (135/95)

Box Jump (24/20)

Row, Calories

Rest 1 min


Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.



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, October 23, 2022

WODs 221023 - 221029

 10/23-10/29

Monday

KISS Lifting Program Week 4

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%


Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

3 Rounds For Max Reps At Each Station
Minute 1: Wall-balls (20/14)
Minute 2: Strict Pull-ups
Minute 3: Russian Kettlebell Swings (55/35’
Minute 4: Strict Ring Dips

Minute 5: Rest


Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%


Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

Baseline

For Time

500 meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups


Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%


Saturday

4 Rounds For Time

40 Double-unders

8 Man Makers (pick weight)

16 Toes To Bar


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, October 16, 2022

WODs 221016 - 221022

10/16-10/22


Monday

KISS Lifting Program Week 3

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%


Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

21-15-9

Row, Calories

Box Jump (24/20)

Pull-ups


Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%


Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

3 Rounds For Time

15 Supine Ring Rows

20 Sit-ups

15 Kettlebell Crush Push-ups

Air Bike 500 Meters


Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%


Saturday

5 Rounds For Time

9 Burpees

12 Ring Dips

15 Sumo Dead-lift High Pulls (95/65)

Run 200 Meters


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, October 9, 2022

WODs 221009 - 221015

10/9-10/15

Monday

KISS Lifting Program Week 2

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%


Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD 

In 9 minutes complete as many rounds as possible

3-6-9-12-15-18-21-24

Devils Press (pick load)

Chest To Bar Pull-ups


Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%


Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

12 minute AMRAP

6 Russian Kettlebell Swings (70/55)

9 Hand Release Push-ups

12 Box Jumps (25/20)


Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%


Saturday

2 Rounds For Time

Run 400 Meters

40 Overhead Walking Lunges  (45lb plate/25lb plate)

30 Toes To  Bar

20 Handstand Push-ups

10 Bar Muscle-ups



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, October 2, 2022

WODs 221002 - 221008

 10/2-10/8


Monday

KISS Lifting Program Week 1

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%


Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

Annie

50-40-30-20-10 Rep rounds for time

Double-unders

Sit-ups


Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%


Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups


Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%


Saturday

3 Rounds For Time

30 Wall Balls (20/14)

20 Box Jumps(24/20)

30 Kettlebell Swings (55/35)


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