WODs 211205 - 211211

12/5 - 12/11

Monday

Strength

Every 90 Seconds For 12 minutes (8 sets)

3 Front Squats, increase weight on each set

WOD

7 minute AMRAP

5 Devil Press (pick load)

15 Double-unders

Tuesday

‘Tabata Something Else’

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

Wednesday

Strength

Dead-lift

5 x 3 reps @ 85%

WOD

12 Minute EMOM alternating between:

12/10 Row Calories

6 Burpee Box Jump Overs (24/20)

Thursday

20 minute AMRAP

10 Pull-ups

10 Handstand Push-ups

10 Back Squats, 135/95 lbs

Friday

3 Rounds For Time

30 Double-unders 

15 DB Hang Power Cleans (pick weight)

15 Toes To Bar

Saturday

For Time

21 Dead-lifts (225/155)

9 Ring Muscle-ups

Run 400 Meters

15 Dead-lifts

6 Ring Muscle-ups

Run 200 Meters

9 Dead-lifts

3 Ring Muscle-ups

Run 100 Meters

WODs 211128 - 211204

11/28-12/4

Monday

Every 90 Seconds For 12 minutes (8 sets)

1 Squat Clean + 1 Hang Squat Clean + 2 Jerks@ 70%

WOD

21-15-9 Rep Rounds For Time

Air Bike, calories

Box Jumps (24/20)

Pull-ups

Tuesday

21-15-9 Rep Rounds For Time

Dead-lift (225/155)

Ring Dips

Wednesday 

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Thursday

For Time:

50-40-30-20-10

Double-unders

25-20-15-10-5

Medicine Ball Clean-Wall Balls (20/14)

Friday

3 Rounds For Time

Row 500 Meters

15 DB Hang Power Cleans (pick weight)

15 Ring Dips

Saturday

‘Holbrook’

Ten rounds, each for time of:
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute

 

WODs 211121-211127

 11/21 - 11/27

Monday

5 Rounds For Time

Row 15/12 Calories

9 Hang Power Cleans (135/95)

8 Lateral Burpees Over Barbell

7 Ring Muscle-ups

Tuesday

Every 90 Seconds For 12 minutes (8 sets)

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%

WOD

7 minute ascending AMRAP/REP

3-6-9-12-15-18-21-24-27-30

Kettlebell Swing (55/35)

Push-ups

Wednesday

Back Squat

5 x 3 reps @ 85%

WOD

3 Rounds For Time

50 Double-unders

25 Toes To Bar

50 Foot Overhead Walking Lunge (55lb plate/35lb plate)

Thursday(Thanksgiving Day)

Only 1 class time at 8:30a

3 Rounds For Time

Air Bike 25/20 Calories

12 Dead-Lifts (225/155)

12 Box Jumps (24/20)

6 Bar Muscle-up (scale: 9 Chest To Bar Pull-ups)

Friday

18 minute AMRAP

Row 300 Meters

9 Man Makers (pick load. make it challenging)

Saturday

5 Rounds For Time

7 Strict Handstand Push-ups

8 Power Cleans (155/105)

15 Wall Balls (20/14)

Run 200 Meters

WODs 211114 - 211120

 11/14 - 11/20

Week 6

Monday

Snatch

1 Rep Max

Clean & Jerk

1 Rep Max

Tuesday

Front Squat

7 reps @70%

5 reps @ 80%

3 reps @ 90%

WOD

8 Rounds:

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Wednesday

2 Rounds For Time

Row 600 Meters

50 Sit-ups

40 Wall Balls (20/14)

30 Kettlebell Swings (55/35)

20 Burpees

10 Bar Muscle-ups

Thursday

20 minute EMOM

Minute1: Air Bike, 12/10 Calories

Minute 2: 6 Strict Handstand Push-ups

Minute 3: 12 Toes To Bar

Minute 4: Rest

Friday

20 minute AMRAP

7 Front Squats (115/75)

7 Strict Pull-ups

7 Hang Power Cleans (115/75)

35 Double-unders

Saturday

WOD

4 Rounds For Time

Run 200 Meters

10 Box Jumps

15 Burpees

20 Single Arm DB Overhead Walking Lunges(switch arms after 10 steps)(pick load)

WODs 211107 - 211113

 11/7 - 11/13

Week 5

Monday

Snatch

2 reps each @ 75%, 80%

1 x 3 reps @ 85%

Snatch Pull

2 x 3 reps @ 90

WOD

3 Rounds For Time

Air Bike, 15/10 Calories 

20 Push-ups

15 Toes To Bar

10 Medicine Ball Cleans (20/14)

Tuesday

Front Squat

3 x 2 reps @ 80%

1 rep each @ 85%, 90%

WOD

15 minute AMRAP

12 Chest To Bar Pull-ups

9 Burpees

6 DB Hang Squat Clean & Jerks (pick weight. make it challenging)

Wednesday

Power Snatch

2 x 5 reps @ 70%

Power Clean & Jerk

2 x 5 reps @ 70%

Snatch Balance

1 x 3 reps @ 80%

Thursday

Clean & Jerk

2 reps each @ 75%, 80%

3 reps @ 85%

Clean Pull

2 x 3 reps @ 90%

WOD

3 Rounds For Time

Row 15/10 calories

15 Kettlebell Swings (70/55)

7 Bar Muscle-ups

Friday

Back Squat

5 x 3 reps @ 85%

WOD

For Time

50-40-30-20-10

Double-unders

25-20-15-10-5

Wall Balls (20/14)

Saturday

‘Barbara’

5 rounds, each for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

WODs 211031 - 211106

 10/31-11/6

Week 4

Monday

Snatch

3 reps @75%

2 reps @80%

1 rep each @85%, 90%, 95%

Snatch Pull

3 x 3 reps @95%

WOD

10 minute AMRAP

15 Calorie Row

10 Lateral Burpees Over The Rower

Tuesday

Front Squat

3 reps @75%

2 reps each @80%, 85%

WOD

20 minute AMRAP

24 Double-unders 

12 DB Thrusters (pick weight. Make it challenging)

8 Burpee Pull-ups

Wednesday

Clean Deadlift + Mid-Hang Clean

2 x 3 reps @75%

Clean Deadlift

4 x 3 reps @105%

OHS

2 x 3 reps @85%

Push Press + Jerk

2 x 3 reps @70%

Thursday

3 Cleans + 1 Jerk @ 75%

2 Cleans + 1 Jerk @ 80%

Clean & Jerk 

1 rep each @85%, 90%, 95%

Clean Pull

3 x 3 reps @95%

WOD

3 Rounds For Time

100 Meter Medicine Ball Run (20/14)

20 Medicine Ball Cleans (20/14)

15 Ring Dips

Friday

Back Squat

5 reps each @80%, 85%, 80%

WOD

Every minute on the minute for 16 minutes

Min 1: Max Rep Wall Walks

Min 2: Max Rep Sit-ups

Min 3: Air Bike, Max Calories

Min 4: Rest

Saturday

3 person teams

10-9-8-7-6-5-4-3-2-1 Rep rounds for time

Deadlift (225/155)

Bench Press (165/115)

Squat Clean (135/95)

WODs 211024 - 211030

Week 3

Monday

Snatch

3 x 2 reps @75%

2 reps @80%

2 reps @85%

1 rep @90%

Snatch Pull

3 x 3 reps @90%

WOD

For Time

12-18-24-30

Air Suqats

6-9-12-15

Russian Kettlebell Swings (70/55)

3-5-7-9

Ring Muscle-ups

Tuesday

Front Squat

3 reps @75%

3 reps @80%

3 reps @75%

WOD 

3 Rounds For Time:

200 Meter DB Farmers Carry (pick weight)

21 Push-ups

12 Strict Pull-ups

Wednesday

Snatch Deadlift + Mid-Hang Snatch

2 x 3 reps @75%

Snatch Deadlift

4 x 3 reps @105%

1 Snatch Balance + 1 Overhead Squat

2 x 3 reps @80%

1 Push Press + 1 Jerk

2 x 3 reps @65%

Thursday

3 Cleans + 1 Jerk

2 reps @75%

2 Cleans + 1 Jerk

1 rep @80%, 85%

Clean & Jerk

1 rep @90%

Clean Pull

3 x 3 reps @90%

WOD

3 Round For Time 

45 Double-unders 

30 Russian Kettlebell Swings (55/35)

15 Wall Balls (20/14)

Friday

Back Squat

5 x 3 reps @80%

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups

Saturday

Severin

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

WODs 211017 - 211023

 10/17 - 10/23

Week 2

Monday

Snatch

2 x 2 reps @75%

2 x 2 reps @80%

Snatch Pull

4 x 3 reps @85%

WOD

2 -4 minute rounds 

Air Bike 1,000 meters

Max Rep Double-unders 

Rest 2 minutes between rounds

Tuesday

Front Squat

3 x 3 reps @75%

WOD

3 Rounds

Max Rep Bench Press (body weight)

25 Sit-ups

Max Rep Pull-ups

Wednesday

Halting Clean Deadlift + Mid-Hang Clean

2 x 5 reps @70%

Clean Deadlift

5 x 3 reps @100%

Snatch Balance

2 x 3 reps @70%

Jerk

2 x 5 reps @80%

Thursday

3 Cleans + 1 Jerk

2 sets @75%

2 Cleans + 1 Jerk

2 sets @80%

Clean Pull

4 x 3 reps @85%

WOD

3 Rounds For Time & Reps

3 Person Teams

Run 200 Meters

Max Rep Toes To Bar

Max Rep Parallette Deficit Push-ups

Friday

Back Squat

5 x 3 reps @78%

WOD

21-15-9 Rep rounds for time

Wall Balls (20/14)

DB Hang Power Cleans (pick weight)

Saturday

For Time:

Run 400 Meters

Then, 

4 Rounds

20 Alternating DB Snatch (Pick weight)

10 L-Pull-ups

Then,

Run 400 Meters