WODs 210926 - 211002

 9/26 - 10/2

Monday 

Strength:

Shoulder Press

5 x 3 reps

Increase weight on each set

WOD

3 Rounds For Time

Run 200 Meters

10 Chest To Bar Pull-ups

20 Alternating Single Arm DB Snatch (50/35)

Tuesday

Strength

Back Squat

5 x 5 reps 

Increase weight on each set

Front Squat

5 x 3 reps 

Increase weight on each set

WOD

Death By:

Hang Power Clean (135/95)

Lateral Burpee Over The Barbell

Minute 1: 1 hang power clean + 1 LBOB

Minute 2: 2 hang power cleans + 2 LBOBs

Wednesday

4 Rounds For Time

8 Bar Muscle-ups

12 Box Jumps (24/20)

16 Kettlebell Swings (70/55)

Run 400 Meters

Thursday

For Time

Row 60 calories

Then,

3 Rounds

10 Dead-lifts (255/185)

20 Wall Balls (20/14)

15 Ring Dips

Then,

Row 60 Calories

Friday

 Strength

Overhead Squat

5 x 5 reps

Increase weight on each set.

WOD

Death By

Knees To Elbows (KTE)

Push-ups

minute 1: 1 KTE + 1 push-up

minute 2: 2 KTEs + 2 push-ups

minute 3: 3 KTEs + 3 push-ups 

Saturday

5 Rounds, each for time

8 Power Cleans (155/105)

10 Chest To Bar Pull-ups

6 Shoulders To Overhead (155/105)

12 Burpee Box Jumps (24/20)

Rest 3 minutes between rounds

WODs 210919 - 210925

Monday

Strength

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk(split or push)

Start at 60% of your Squat Clean max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Double-unders 

Tuesday

3 Rounds For Time

Row 500 Meters

Run 400 Meters

30 AbMat Sit-ups

Wednesday

Strength 

Every 90 seconds for 15 minutes(10 rounds)

1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat

Start at 60% of your Squat Snatch max. Increase weight 5-10lbs for each lift for as long as you are able. If you miss a a lift decrease weight by 5-10 lbs

WOD

5 minutes: Max Rep Wall Balls (20/14)

Thursday

Strength

Hang Power Clean

5 x 3 reps

Increase weight on each set

WOD 

8 minutes (16 intervals) alternate between the 2 movements.

Tabata Toes To Bar

Tabata Burpee Box Jumps (24/20)

Friday

For time:

10 Ring Muscle-ups

50 Squats

10 Ring Muscle-ups

50 Calorie Row

10 Ring Muscle-ups

Saturday

3 Person Teams

20 minute AMRAP

Run 200 Meters

Max Rep Thrusters (95/65)

Max Rep Ring Push-ups 

WODs 210912 - 21018

 9/12-9/18

Monday

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

9 minute AMRAP

24 Double-unders 

8 Medicine Ball Clean-Wall Balls (20/14)

Tuesday

5 rounds each for time 

10 Pull-ups

15 Push-ups

20 Air Squats

25 Kettlebell Swings (55/35)

Rest 2 minutes between rounds

Wednesday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 minute AMRAP

Row 150 Meters

1-2-3-4-5-6…*

Ring Muscle-ups

*Keep adding 1 ring muscle-up to each round until time expires

Thursday

5 Rounds For Time

7 Bear Complex (95/65)

(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press)

Run 400 Meters

Friday

20 minute AMRAP

8 Chest To Bar Pull-ups

10 Strict Handstand Push-ups

12 Box Jumps (24/20)

Saturday

5 Rounds For Time

Run 200 Meters

7 Squat Snatches (135/95)

14 Toes To Bar

WODs 210905 - 210911

 9/5-9/11

Monday

Labor Day

One class only @ 8:30a

3 Person Teams

For Time:

75 Pull-ups

75 Push-ups 

75 Front Squats (95/65)

75 Hang Power Cleans (95/65)

75 Push Presses (95/65)

150 Sit-ups 

150 Burpees

Divide reps up evenly among teammates. One person working at a time

Tuesday

Strength

Deload 

Close Grip Bench Press

10 reps @ 55%

7 reps @ 65%

5 reps @ 75%

WOD

7 minute AMRAP

12 KB Swings (55/35)

6 KB Goblet Reverse Lunges (55/35)

24 Double-unders 

Wednesday

5 Rounds For Time

7 DB Hang Squat Clean Thrusters (pick weight, make it challenging)

7 Bar Muscle-ups

Row 14 Calories

Thursday 

Strength

Deload

Front Squat

10 reps @ 55%

7 reps @ 65%

5 reps @ 75%

WOD

Death By

Wall Balls (20/14)

Push-ups

1st minute: 1 wall ball + 1 push-up

2nd minute: 2 wall balls + 2 push-ups

3rd minute: 3 wall balls + 3 push-ups

Friday

21-15-9 Rep rounds for time

Alternating DB Snatch (50/35)

Burpees

Goblet squats (50/35)

Ring Push-ups

Saturday

9/11 Memorial WOD

For Time:

2001 Meter Row or Run

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest To Bar Pullups

11 Power Cleans 170/120

11 HSPU

11 KB Swings 70/53

11 T2B

11 Deadlifts 170/120

11 Push Jerks 110/75

2001 Meter Run or Row

Each component of this WOD is symbolic of 9/11.  T 2001M row or run represents the year the attack took place.  The nine movements with 11 reps corresponds to the date, and each of the weights have meaning:

• 125 – number of deaths at the Pentagon
• 175 – American Airlines Flight 175 that hit the South Tower
• 170 – Flight 77 and Flight 93 combined
• 110 – Number of floors in each tower of the World Trade Center

WODs 210829-210904

 8/29 - 9/4

Monday

Strength:

Front Squat

5 x 3 reps @ 85%

Rest 2 minutes between sets

WOD

Death By Wall Balls & Burpees

1st minute: 1 Wall Ball & 1 Burpee

2nd minute: 2 Wall Balls & 2 Burpees

3rd minute: 3 Wall Balls & 3 Burpees

Continue as long as possible

Men use a 20lb ball. Women use a 14 lb ball.

Tuesday:

Strength

Close Grip Bench Press

5 x 5 reps @ 85%

Rest 2 minutes between sets

WOD

12 minute AMRAP

6 Devil’s Presses (50’s/35’s)

6 Bar Muscle-ups

Run 100 Meters

Wednesday

20 Box Jumps (24/20)

30 Pull-ups

40 Kettlebell Swings (55/35)

Front Rack Kettlebell Walking Lunges, 50 steps (55/35) (switch hands after 25 steps)

60 Double-unders 

Front Rack Kettlebell Walking Lunges, 50 steps

40 Kettlebell Swings

30 Pull-ups

20 Box Jumps

Thursday

‘DT’

Five rounds for time of:

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

Men: 155lbs Women: 105lbs

Friday

Strength

20 minutes to build up to a heavy 2 Rep Hang Squat Snatch

WOD

For Time

Row 2,000 meters

Saturday:

‘Badger’

3 Rounds For Time

30 Squat Cleans (95/65)

30 Pull-ups

Run 800 Meters

WODs 210822-210828

 8/22 - 8/28

Monday

Strength:

Every 2 minutes for 12 minutes

3 Squat Snatches (pick load)

WOD

9 minute AMRAP 

Row, 12/10 Calories

3 Wall Walks

6 Box Jumps (24/20)

Tuesday

5 Rounds For Time

9 Hang Power Cleans (135/95)

12 Strict Handstand Push-ups

Row, 15 Calories

Wednesday

Strength

Front Squat

5 reps @ 65%,70%,75%,75%

WOD

9 minute AMRAP

7 Strict Pull-ups

5 Burpee Box Jumps (24/20)

Run 100 Meters

Thursday 

Row 2,000 meters

Then,

21-15-9

Dead-lifts (225/155)

9-7-5

Ring Muscle-Ups

Friday

Strength

Close Grip Bench Press

 8 reps each @ 60%,65%, 70%,75%

WOD

3 Rounds For Time

20 Toes To Bar

40 Double-unders 

10 DB Hang Clean & Jerk (50/35)

Saturday

‘Jack’

20 minute AMRAP

10 Push Presses (115/85)

10 Kettlebell Swings (55/35)

10 Box Jumps (24/20)

WODs 210815-210821

 8/15 - 8/21

Monday

Strength

Squat Snatch

6 x 3 reps @ 70% from last Thursday

Rest 2 minutes between sets

WOD

Three rounds for time:

Run 200 Meters

14 KB Swings (men 55lbs/women 35lbs)

6 Bar Muscle-ups

Tuesday

20 Minute AMRAP

Row 30 Calories

15 Toes To Bar

30 Double-unders 

15 Hang Power Cleans (115/75)

Wednesday 

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

3 Rounds For Time

Run 200 Meters

15 Close Grip Bench Press(135/95)

7 Burpee Box Jumps (24/20)

Thursday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 Minute Alternating EMOM

15 Wall Balls (20/14)

20 Sit-ups

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

2 Person Team ‘Elizabeth’

42-30-18 Rep Rounds For Time:

Squat Clean (135/95)

Ring Dips

WODs 210808 - 210814

8/8-8/14

Monday:
Strength
Front Squat
5 x 3 reps
WOD
5 Rounds For Time
4 Wall Walks
8 Strict Pull-ups
16 Reverse Lunges

Tuesday:
Strength
Close Grip Bench Press
5 x 3 reps
WOD
7 minute AMRAP
12 Kettlebell Swings (55/35)
12 Burpees

Wednesday
For Time
20 Chest To Bar Pull-ups
40 Hand Release Push-ups
60/45 Calorie Row
80 Wall Balls (20/14)
Walking Lunge, 100 Steps

Thursday:
Strength
20 minutes to build up to a heavy Squat Snatch
WOD
5 Rounds For Time
15 Overhead Squats (95/65)
45 Double-unders

Friday:
For Time
15-12-9-6
Power Cleans (135/95)
21-18-15-12
Push-ups
15-12-9-6
Back Squat (135/95)

Saturday
3 Person Teams
4 Rounds For Time
100 Meter DB Farmers Carry (50/35)
Max Rep Push Jerks (115/85)
Max Rep Toes To Bar

WODs 210801 - 210807

8/1 - 8/7

Monday
For Time
30 Double-unders
21 Hang Power Snatches (75/55)
30 Double-unders
15 Power Snatches (95/65)
30 Double-unders
9 Squat Snatches (115/75)

Tuesday
Strength
Front Squat
5 x 5 reps
Increase weight on each set
WOD
3 Rounds For Time:
Row 15/12 calories
15 DB Hang Power Cleans (50/35)
30 Sit-ups

Wednesday
Strength
Close Grip Bench Press
5 x 5 reps
Increase weight on each set
WOD
8 Rounds (16 intervals)
30 seconds Max Rep Medicine Ball Cleans (20/14)
Rest 15 seconds
30 seconds Max Rep Pull-ups
Rest 15 seconds

Thursday
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise

Friday
For Time
Run 200 Meters
15 Squat Clean Thrusters (95/65)
15 Box Jumps (24/20)
Run 200 Meters
12 Squat Clean Thrusters
12 Box Jumps
Run 200 Meters
9 Squat Clean Thrusters
9 Box Jumps

Saturday
4 Rounds Each For Time
30 Kettlebell Swings (55/35)
30 Push-ups
30 Sit-ups
Rest 2 minutes between rounds

WODs 210725 - 210731

 WODs 7/25 - 7/31

Week 6:
Monday:
Strength:
15 minutes to establish a 1 RM Power Clean
WOD:
12 minute AMRAP
15 Burpees
12 DB Thrusters (50/35) (35/20)
9 Strict Pull-ups

Tuesday:
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
30 Kettlebell Swings (55/35)
20 Alternating Jumping Split Squats

Wednesday:
'Rankel'
20 minute AMRAP
6 Dead-lifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/55)
Run 200 Meters

Thursday:
Strength:
15 minutes to establish a 1 RM Shoulder Press
WOD:
21-15-9 rep rounds for time
Ring Dips
Sumo Dead-lift High Pull (95/65)

Friday:
Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
9 minute AMRAP
5 Push Jerk (135/95)
10 Box Jumps (24/20)
30 Double-unders

Saturday:
Teams of 2
10 Rounds For Time:
Alternate teammates upon completion of each round
15 Sit-Ups
12 calorie Row
9 Power Cleans (135/95 lb)
6 Pull-Ups
6 Burpees