Sunday, July 25, 2021

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

Sunday, July 18, 2021

WODs 210718 - 210724

 WODs 7/18 - 7/24

Week 5: De-load week.

Monday:
Strength:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
'Annie'
50-40-30-20-10 rep rounds for time:
Double-unders
Sit-ups

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
Run 400 Meters
25 Medicine Ball Cleans(20/14)

Wednesday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Time:
Air Bike, 12/8 Calories
8 Burpee Box Jump Overs (24/20)
12 Chest To Bar Pull-ups
8 Strict Handstand Push-ups

Thursday:
Shoulder Press
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Run 1 Mile for time

Friday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 65%
Rest 1 minute between sets
WOD:
EMOM for as long as possible:
6 Hang Power Snatches (115/75)
6 Push-ups

Saturday:
Back Squat
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
10 minute AMRAP With a Partner:
Partner 1:
10 Deadlifts (225/155 lb)
10 Box Jumps (30/24 in)

Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)

Alternate each round.

For the buy-in one partner must work at a time. Partition the work between partners as needed. Team must complete 50 total lunges.

While partner 1 is working to complete a full round of deadlifts and box jumps, partner 2 is holding a kettlebell in the bottom of the squat. Partner 1 cannot begin deadlifts until partner 2 is in the bottom of the squat. After partner 1 completes 10 deadlifts and 10 box jumps, partners switch positions. Partner 1 must pass the kettlebell to partner 2.

Sunday, July 11, 2021

WODs 210711 - 210717

 WODs 7/11 - 7/17

Week 4 of the 6 week 'Keep It Simple Stupid' strength program.
Be sure that athletes adjust their weights up 1RM+2-10lbs depending on the lift if they successfully completed 3x5 @85% last week. If not then decrease the 1RM by 10%.

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
Three 3-minute AMRAPs
3 minute AMRAP
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (3 times total)

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
For Time:
10 Strict Pull-ups
Single Arm Overhead Walking Lunge, 30 Steps (switch arms after 15 steps)
10 Strict Pull-ups
20 Alternating Kettlebell Snatches (55/35)
10 Strict Pull-ups
10 Turkish Get-ups (5 right/5 left) (55/35)
10 Strict Pull-ups

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
For Time:
Air Bike 750 Meters
Then,
5 Rounds:
5 Dead-lifts (255/185)
5 Lateral Burpees Over The Bar
Then,
Air Bike 750 Meters

Thursday:
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
100 Double-unders
50 Air Squats
40 Situps
30 Push-ups
20 Pull-ups

Friday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
Air Bike, 21 Calories
15 Toes To Bar
9 Box Jumps (30/24)

Saturday:
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
"Fireball”
Teams of 3:
30 minute AMRAP:
Row 100/75 Calories
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round.

Athletes will split up the work in this workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Sunday, July 4, 2021

WODs 210704 - 210710

 WODs 7/4-7/10

Week 3 of the 6 week 'Keep It Simple Stupid' strength program.
Be sure that athletes adjust their weights up 1RM+2-10lbs depending on the lift if they successfully completed 3x5 @85% last week. If not then decrease the 1RM by 10%.

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP/AMREP
50 Wall Balls
40 Toe To Rings
30 KettleBell Swings (55/35)
20 Burpees
10 Bar Muscle-ups

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Overhead Squat (95/65)
Ring dips

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.
Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans
Men: 155 lb.
Women: 105 lb.
Beginner Option
4 rounds for time of:
15 ring rows
5 cleans
Men: 95 lb.
Women: 65 lb.

Thursday:
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
8 Rounds (32 intervals)
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Rocks
Tabat Side Plank

Friday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:


AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.

Saturday:
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target


Sunday, June 27, 2021

WODs 210627 - 210703

 WODs 6/27 - 7/3

Week 2 of the 6 week 'Keep It Simple Stupid' strength program.
Be sure that athletes adjust their weights up 1RM+2-10lbs depending on the lift if they successfully completed 3x5 @85% last week. If not then decrease the 1RM by 10%.

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
21-15-9 rep rounds for time:
Front Squat (95/65)
Toes To Bar

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
3 Rounds For Time:
20 Push-ups
30 Sit-ups
Row, 40 Calories

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
12 minute AMRAP
Run 100 Meters
6 Burpee Box Jumps
12 Alternating Kettlebell Snatches (55/35)

Thursday:
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
'Fran'
21-15-9 rep rounds for time:
Thrusters (95/65)
Pull-ups

Friday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 Meters

Saturday:
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
3 Rounds For Max Reps At Each Station:
1 minute: Kettlebell Swings (70/55)
1 minute: Double-unders
1 minute: Pull-ups
1 minute: Sit-ups
1 minute: Box Jumps (24/20)
Rest 1 minute after each round

Sunday, June 20, 2021

WODs 210620 - 210626

 WODs 6/20-6/26

This week we kick off a 6 week 'Keep It Simple Stupid' strength program.
If a lift has been successfully performed 3x5 at 85%, then add 5-10 pounds to the power clean, squat, and deadlift and 2-5 pounds for the shoulder press.
If any lift has been missed at 85% of 1 RM, reduce the load 10%.
Example: 1 RM Shoulder Press is 100 lbs . 65%=65lbs, 75%=75lbs, 85%=85lbs. If 3x5 at 85% is successfully completed, then loads would be based off 100lbs + 2-5lbs. So 65%=68.25(70) lbs, 75%=73.5 (75)lbs, 85%=89.25 (90)lbs.
If the 3x5 at 85% had a missed lift, then reduce the 100lbs by 10% (90 lbs) and start over.

Monday:
Strength:
Power Clean
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Dead-lift
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
WOD:
7 minute AMRAP
12 Kettlebell Swings (55/35)
6 Chest To Bar Pull-ups

Tuesday:
Strength:
Shoulder Press
3 x 5 @ 75% of 1 RM
Rest 90 seconds between sets
Back Squat
3 x 5 @ 65% of 1 RM
Rest 1 minute between sets
WOD:
9 minute AMRAP
6 Wall Balls (20/14)
6 Burpees

Wednesday:
Power Clean
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Dead-lift
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
Every minute on the minute for 10 minutes alternate between:
Row, 12 Calories
12 Push-ups

Thursday:
Shoulder Press
3 x 5 reps @ 85% of 1 RM
Rest 2 minutes between sets
Back Squat
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds between sets
WOD:
3 x 400 Meter Runs
Rest 60 seconds between each run

Friday:
Power Clean
3 x 5 reps @ 75% of 1 RM
Rest 90 seconds  between sets
Dead-lift
3 x 5 reps @ 85%
Rest 2 minutes between sets
WOD:
5 Rounds For Time:
20 Double-unders
10 Double Kettlebell Thrusters (pick weight)
10 Knees To Elbows

Saturday:
Shoulder Press
3 x 5 reps @ 65% of 1 RM
Rest 1 minute between sets
Back Squat
3 x 5 reps @ 85% of 1 RM
Rest 90 seconds between sets
WOD:
2 Rounds For Time:
25 Strict Pull-ups
50 Hand Release Push-ups
Run 800 Meters

Sunday, June 13, 2021

WODs 210613 -210619

 WODs 6/13 - 6/19

Monday
Strength
Power clean
3-3-3-3-3
Front squat
2-2-2-2-2
Squat clean
1-1-1-1-1
Increase weight on each set
Rest 2 minutes between sets

Tuesday
20-16-12-8 Rep rounds for time
Alternating Kettlebell Clean & Push Press (55/35)
Ring Push-ups
Kettlebell Front Rack Alternating Leg Lunges (switch rack position at 1/2 way point on each set)
Row, calories

Wednesday
Strength
Dead-lift
5-5-5-5-5
Back Squat
3-3-3-3-3
WOD
For Time
12-10-8-6-4-2
Strict Pull-ups
Push-ups
Air Squats

Thursday
For Time:
Row 500 Meters
21 Hang Power Cleans (95/65)
21 Ring Dips
Row 500 Meters
15 Hang Power Cleans
15 Ring Dips
Row 500 Meters
9 Hang Power Cleans
9 Ring Dips

Friday
Strength:
5 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
Rest 2 minutes
5 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (95/65)
Toes To Bar
*Complete 20 Double-unders after each round

Saturday

3 Person Teams
20 minute AMRAP
Run 200 Meters
Max Rep Medicine Ball Clean to Wall Ball
Max Rep Ring Pull Ups



Sunday, June 6, 2021

WODs 210606 - 210612

WODs  6/6 - 6/12

Monday
21-18-15-12-9-6
Row, Calories
Hand Release Push-ups
DB Hang Power Cleans (pick weight, make it challenging)

Tuesday
Strength
15 minutes to find a 1 RM Close Grip Bench Press
Strength
Close Grip Bench Press
3 x 10 reps @ 70%
WOD
9 minute AMRAP
14 Wall Balls (20/14)
7 Ring Dips

Wednesday
12-9-6-3-6-9-12
Rep rounds for time
Dead-Lift (225/155)
Box Jumps (24/20)
Pull-ups

Thursday
Strength
Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1
WOD
For Time
Air Bike, 50/35 calories

Friday
21-18-15-12-9-6-3
Russian Kettlebell Swings (55/35)
Burpees
Goblet Squats (55/35)

Saturday
For Time:
20-18-16-14-12
Alternating Arm Dumbbell Snatch (50/35)
12-14-16-18-20
Chest To Bar Pull-ups
*Run 100 meters after each round

Sunday, May 30, 2021

WODs 210530 - 210605

 WODs 5/30 - 6/5

Monday
Murph
For Time
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

Tuesday
20 minute ascending rep AMRAP/REP
Row 250 Meters*
3-6-9-12-15-18-21
Hang Power Clean & Jerk (135/95)
Push-ups
Dead-lift (135/95)
*Begin each round with a 250 meter row

Wednesday
Strength:
Back Squat
5 Reps @ 70%, 75%, 80%, 80%, 85%
Rest 2 minutes between rounds
WOD:
5 Rounds For Time
Run 100 Meters
12 DB Thrusters (pick weight. make it challenging)
18 Ring Push-ups

Thursday
'Christine'
3 Rounds For Time
Row 500 Meters
12 Dead-lifts (body weight)
21 Box Jumps
Friday
For Time
Run 400 Meters
21 Kettlebell Swings (55/35)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings
15 Chest To Bar Pull-ups
Run 400 Meters
9 Kettlebell Swings
9 Bar Muscle-ups

Saturday
30 minute AMRAP
Run 100 Meters
7 Power Cleans (155/105)
14 Dead-lifts (155/105)
21 Air Squats
28 Sit-ups

Sunday, May 23, 2021

WODs 210523 - 210529

 WODs 5/23 -5/29

Monday
Strength:
20 minutes to establish a 1 RM Squat Snatch
WOD:
Death By:
Squat Snatch
Chest To Bar Pull-up
minute 1- 1 Squat Snatch + 1 Chest To Bar Pull-up
minute 2- 2 Squat Snatch + 2 Chest To Bar Pull-up
minute 3- 3 Squat Snatch + 3 Chest To Bar Pull-up

Tuesday
Teams of 2
20 minute time cap
100 Toes To Bar
100 Wall Balls (20/14)
100 Box Jumps (24/20)
100 Calorie Row

Wednesday
Strength:
20 minutes to establish a 1 RM Clean & Jerk
WOD:
10 Rounds For Time
15 minute time cap
10 Bar Facing Burpess
5 Hang Power Cleans (135/95)

Thursday
21-15-9 rep rounds for time
Handstand Push-ups
Alternating Leg Pistols (sub: 42-30-18 air squats)
Kettlebell Swings (55/35)

Friday
14 minute AMRAP
5 Devil's Presses (pick weight. make it challenging)
10 DB Box Step Overs (same pair of DB's)
Run 400 Meters
Saturday
Teams of 2
6 Rounds For Time (3 each)
15 Power Snatches (115/85)
20 Dead-lifts (115/85)
25 Lateral Burpees Over The Bar