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

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

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

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

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)

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

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)

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

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)