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

WODs 211010 - 211016

 This week will be starting a 6 week Olympic lifting masters program from Catalyst Athletics. 

10/10 - 10/16

Week 1

Monday

Strength

Snatch

2 x 2 reps @70%

3 x 2 reps @ 75%

Snatch Pull

5 x 3 reps @ 80% of snatch

WOD

Short Cindy

10 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Tuesday

Strength

Front Squat – 70% x 3 x 3

WOD

12 Minute AMRAP

9 DB Deadlifts*

6 Burpees

3 DB Hang Power Cleans*

*Choose load. Make it challenging 

Wednesday

Halting Snatch Deadlift + Mid-Hang Snatch

2 x 5 reps @ 70%

Snatch Deadlift

5 x 3 reps @ 100%

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat

5 x 3 reps

Push Press + Jerk

2 x 3 reps @ 60%

Thursday

Strength 

Back Squat

5 x 3 reps @ 75%

WOD

For Time

25-20-15-10

Row, Calories

15-12-9-6

DB Thrusters (pick weight)

Friday

3 Cleans + 1 Jerk

2 x @ 70%

2 x @ 75%

Clean Pull

5 x 3 reps @ 80%

WOD

‘Annie’

50-40-30-20-10  rep rounds for time:

Double-unders

Sit-ups

Saturday

‘Kelly’

5 rounds for time of:

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WODs 211003 - 211009

 10/3 - 10/9

Monday

Strength

20 minutes to work up to a 3 RM Front Squat

WOD

21-15-9 Rep rounds for time

Devils Press (pick weight. Make it challenging)

Knees To Elbows

Tuesday

Strength

15 minutes to work up to a 1 RM Push Jerk

WOD

For Time

10-15-20-25

Calorie Row

15-12-9-6-3

Strict Handstand Push-ups

Wednesday 

4 Rounds For Time

Run 400 Meters

18 Kettlebell Swings (55/35)

15 Box Jumps

12 Pull-ups

Thursday

Strength

Every minute on the minute for 10 minutes

1 Power Clean + 1 Hang Power Clean + 1 Front Squat

Do all lifts at 75% of 1RM Power Clean

WOD

3 Rounds For Time (10 minute time cap)

7 Dead-lifts (255/185)

14 Alternating Kettlebell Cleans (55/35)

Cash Out: 35 Burpees

Friday

Strength

Every minute on the minute for 10 minutes

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Do all lifts at 75% of 1 RM Power Snatch

WOD

12 minute AMRAP

4 Strict Handstand Push-ups

8 Man Makers (pick weight. Make it challenging)

6 Bar Muscle-ups

24 Double-unders 

Saturday

‘JERRY’

For Time

Run 1 Mile

Row 2,000 Meters

Run 1 Mile

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