WODs 220515-220521

WODs 5/15 – 5/21

Monday

Strength

15 minutes

1 RM Front Squat

WOD

21-15-9 rep rounds

Box Jump (24/20)

Push-ups

Pull-ups

Tuesday

Strength

7 minute EMOM

2 Shoulder Presses @ 90%

WOD

3 Rounds For Time

45 Double-unders

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

10 Ring Dips

Wednesday

3 Rounds For Time

Row 500 Meters

9 Burpee Box Jumps (24/20)

12 Power Cleans (135/95)

Run 400 Meters

Thursday

Strength

20 minutes

1 RM Dead-lift

WOD

5 minutes Air Bike For Max Calories

Rest 5 minutes

5 minutes Air Bike For Max Calories

Friday

Strength

20 minutes

1 RM Squat Clean

WOD

EMOM for as long as possible

4 Chest To Bar Pull-ups

8 Push-ups

12 Russian Kettlebell Swings (55/35)

Saturday

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

WODs 220508 - 220514

 5/8 – 5/14

Monday

Strength

Every 90 seconds for 7 Rounds

2 Front Squats @ 90%

WOD

50-40-30-20-10

Double-unders

25-20-15-10-5

Burpees

Tuesday

Strength

7 minute EMOM

3 Shoulder Presses @ 80% of 1 RM

WOD

3 Rounds For Time

Row 200 Meters

7 Hang Power Snatches (115/75)

7 Ring Muscle-ups

Wednesday

2 Rounds For Time

200 Meter Farmers Carry (pick load)

75 Double-unders

50 Wall Balls

25 Pull-ups

Thursday

Strength

Every 90 seconds for 7 Rounds

2 Dead-lifts @ 90%

WOD

3 Rounds, 60 seconds at each station

Air Bike, Max Calories

Max Rep Alternating Kettlebell Clean & Jerk (55/35)

Max Rep Toes To Bar

Rest 1 minute

Friday

Strength

Every 90 seconds for 7 Rounds

2 Squat Cleans @ 90%

WOD

For Time

Row 2,000 Meters

Saturday

‘Schmalls’

For Time

Run 800 Meters

Then,

2 Rounds

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell Swings (55/35)

10 Handstand Push-ups

Then,

Run 800 Meters

WODs 220501 - 220507

 5/1 - 5/7

Monday

Strength

7 minute EMOM

3 Front Squats @ 80% of 1 RM

WOD

4 Rounds For Time

15 Calorie Row

10 Alternating Leg Pistols

5 Bar Muscle-ups

Tuesday

Strength

7 minute EMOM

4 Shoulder Presses @ 70%

WOD

2022 Age Group Quarterfinal Workout 1

3 Rounds For Time

20 Toes To Bar

20 Alternating DB Snatch (70/50) 55+(50/35)

Wednesday

For Time

Run 400 Meters

Then,

21-15-9 Rep Rounds

Pull-ups

DB Bench Presses (pick load)

Then,

Run 400 Meters

Thursday

Strength

7 minute EMOM

3 Dead-lifts @ 80% of 1 RM

WOD

5 Rounds For Time

3 Wall Walks

12 Wall Balls (20/14)

15 Russian Kettlebell Swings (55/35)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 80% of 1 RM

WOD

10 Minute AMRAP

Air Bike, 10 Calories

5 Burpee Box Jumps (24/20)

5 Man Makers (pick load)

Saturday

Daniel

For time:50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull-ups

WODs 220424 0 220430

WODs 4/24-4/30

Monday

Strength

7 minute EMOM

3 Front Squats @ 70% of 1RM

WOD

5 Rounds For Time

24 Double-unders

12 Push Jerks (115/75)

8 Chest To Bar Pull-ups

Tuesday

Strength

7 Minute EMOM

3 Dead-lifts @ 70% of 1RM

WOD

8 minute AMRAP

8 Power Snatch (95/65)

8 Lateral Burpees Over Barbell

Wednesday

5 Rounds For Time

10 Close Grip Bench Presses @ 70%

15 Kettlebell Swings (70/55)

20 Sit-ups

Thursday

Strength

7 minute EMOM

4 Weighted Strict Pull-ups (pick load)

WOD

5 Rounds For Time

15 Wall Balls (20/14)

5 Burpee Box Jump Over (24/20)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 70% of 1 RM

WOD:

3 Rounds For Time

Run 400 Meters

12 Dead-lifts (225/155)

12 Ring Dips

Saturday

4 Rounds For Time:

Run 200 Meters

15 Overhead Squats (95/65)

15 Pull-ups

WODs 220417 - 220423

 WODs 4/17 – 4/23

Monday

5 Rounds For Time

10 Strict Handstand Push-ups

15 DB Hang Power Clean (pick load)

20 Calorie Row

Tuesday

20 Minute AMRAP

12 Barbell Front Rack Lunges (95/65)

24 Push-ups

12 Power Snatch (95/65)

Wednesday

3 Rounds For Time

Row 300 meters

20 Burpees

30 Wall Balls (20/14)

Thursday

For Time

60-50-40-30

Double-unders

15-12-9-6

Dead-lifts (225/155)

9-7-5-3

Ring Muscle-ups

Friday

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

Thrusters (95/65)

Strict Pull-ups

Box Jumps (24/20)

Saturday

3 Rounds For Time

10 Power Cleans (135/95)

20 Ring Push-ups

Run 400 Meters

WODs 220410 - 220416

WODs 4/10-4/16

Monday:

Strength:

Clean & Jerk

5 reps @ 65%

3 reps @ 70%, 75%

2 reps @ 85%, 90%

WOD:

For Time:

24-18-12

Kettlebell Swings (men 55lbs/women 35lbs)

9-6-3

Bar Muscle-ups

Tuesday:

Strength:

Back Squat 5 x 5 reps

increase weight on each set

WOD:

Four Rounds For Time On Each Round:

Run 400 Meters

Rest 1 minute

OR

Four Rounds For Time On Each Round:

Air Bike 1,200 Meters

Rest 1 minute

Wednesday:

Strength:

Snatch 5 x 3 reps

WOD:

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Thursday:

Strength:

Front Squat 5 x 3 reps

WOD:

10 minute AMRAP

5 Strict Handstand Push-ups

10 DB Hang Squat Cleans*

10 Weighted Box Step-up*

*pick load. Use the same pair of DB’s for cleans and step ups

Friday:

Strength:

Power Snatch 5 x 3 reps (touch and go)

Overhead Squat 5 x 3 reps

WOD:

4 minute max distance row. (set rower dampener on 3)

Saturday:

Partner WOD

10 Rounds For Time (5 rounds each)

P1: Run 400 Meters

P2: 10 Squat Cleans(135/95)

       10 Burpees 

WODs 220403 - 220409

 WODs 4/3-4/9

Monday:

Strength:

Every minute on the minute for 7 minutes complete:

5 Back Squats @ 70% of 1 RM

WOD:

In 10 minutes complete as many rounds as possible:

5 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)

10 Chest to Bar Pull-ups

Tuesday:

Strength:

12 minutes to establish a 1 RM

Clean & Jerk

WOD:

Every minute on the minute for 10 minutes:

Max Effort Clean & Jerk @ 50% of 1 RM (even minute)

Max Effort Medicine Ball Sit-ups (odd minute)

Wednesday:

Strength:

Close Grip Bench Press

7 x 3 reps @ 85% of 1 RM

WOD:

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

Hand Release Push-ups

30-27-24-21-18-15-12

Double-unders

Thursday:

Partner WOD

8 Rounds for Time

P1: Row 500 Meters

P2:  3 Rounds

        7 Power Cleans (135/95)

       10 Ring Dips

Friday:

Seven rounds for loads of:

2 Dead-Lifts

2 Squat Cleans

2 Front Squats

2 Shoulder Presses

2 Push Press

2 Push Jerks

2 Back Squats

2 Overhead Squats

Rest 2 minutes between rounds.

Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Saturday:

Four rounds for time:

Run 400 Meters

25 Hang Squat Snatches (men 75lbs/women 50lbs)

WODs 220327 - 220402

 WODs 3/27-4/2

Monday:

Strength:

Back Squat

5 x 3 reps. All sets at 90% of 1 RM

Rest 90 seconds between sets

WOD:

3 Rounds For Time:

Row 250 Meters

10 Burpee Box Jumps (24/20)

15 Ring Dips

Tuesday:

Strength:

15 minutes to establish a 1 RM Squat Snatch

WOD:

For Time:

Cash in: Row 500 Meters

21-15-9

Shoulders To Overhead @ 70% of push jerk 1 RM

Toe To Bar

Cash out: Row 500 Meters

Wednesday:

Strength:

10 minutes to establish a 1RM Power Clean

WOD:

For Time:

Run 400 meters

30 Power Cleans @ 65% of 1 RM

Run 400 meters

Thursday:

"Christine"

Three Rounds For Time:

Row 500 meters

12 Body Weight Dead-lifts

21 Box Jumps (20 inch)

Friday:

Fran

21-15-9 rep rounds for time

Thrusters (95/65)

Pull-ups

Saturday:

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WODS 220320 - 220326

 WODs 3/20-3/26

Monday

Strength:

Close Grip Bench Press

5 x 3 reps all sets @ 85% of 1RM

Rest 60 seconds between sets

WOD:

2 Rounds For Time:

50 Air Squats

25 Pull-ups 

50 Lunges

25 Hand Release Push-ups

Tuesday

Strength:

Overhead Squats

5 reps @65%, 70%, 75%

Rest 60 seconds between sets

WOD:

In 10 minutes complete as many reps as possible of:

Burpee Pull-ups

Wednesday

Strength:

10 Minute EMOM

1 Hang Squat Clean + 1 Squat Clean + 1 Jerk @75% of clean & jerk 1 RM

WOD:

For Time:

3 Rounds For Time

Row 250 Meters

50 Double-unders

25 Push Presses (95/65)

Thursday:

Strength:

Dead-lift

5 reps @ 65%, 75%, 85% of 1 RM

Rest 90 seconds between sets

WOD:

For Time:

21-15-9

Hang Power Cleans (115/75)

Toes To Bar

Kettlebell Swings (55/35)

Friday

WOD 1:

"Fractured Fran"

5 rounds for time:

9 Thrusters (men 95lbs/women 65lbs)

9 Pull-ups

WOD 2:

10 minute time cap

5-10-15-20-25-30-25-20-15-10-5

Double-unders*

*There is a 9 Toes To Bar penalty to be completed each time you mess up on double-unders before resuming.

Saturday:

"Del"

For Time:

25 Burpees

Run 400 meters with a 20/14 pound medicine ball

25 Weighted pull-ups with a 20/10 pound dumbbell

Run 400 meters with a 20/14 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20/14 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20/14 pound medicine ball

25 Burpees