WODs 210124-210130

 WODs 1/24-1/30 2021

Monday
Strength:
Back Squat
5 x 7 reps @ 75%
WOD:
For Time:
15-12-9-6-3
Hang Power Snatch (95/65)
45-36-27-18-9
Double-unders

Tuesday
Strength:
Dead-lift
4 x 7 reps @75%
WOD:
4 Rounds For Time
15 Pull-ups
15 Box Jumps (24/20)
15 Kettlebell Swings (55/35)

Wednesday
Strength:
Push Press
7 x 3 reps
WOD:
4 Rounds For Time:
20 Power Snatch (75/55)
15 Burpees
10 Toes To Bar

Thursday
Strength:
Every minute on the minute for 10 minutes
5 Weighted Pull-ups
WOD:
8 Rounds for max Reps On Each Round
Tabata Air Squat
Tabata Russian Kettlebell Swing (55/35)
Tabata Box Jumps
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to work up to a heavy Clean &Jerk
WOD:
For Time:
50 Thrusters* (115/75)
*Every time you break, do 5 chest to bar pull-ups

Saturday
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

WODs 210117-210123

WODs 1/17-1/23

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
6 x 5 reps @70% of 1 RM
WOD:
3 Rounds For Time
Row 25 Calories
25 Power Snatches(75/55)

Tuesday
Strength:
Every 2 minutes for 12 minutes
Dead-lift
6 x 5 reps @70% of 1 RM
WOD:
4 Rounds For Time:
10 Power Cleans (155/105)
5 Jerks (155/105)

Wednesday
3 Rounds For Time
9 Thrusters (95/65)
9 Bar Muscle ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (105/75)
9 Chest To Bar Pull-ups
Rest 5 minutes
3 Rounds For Time
9 Thrusters (115/85)
9 Pull-ups

Thursday:
Strength:
Every 2 minutes for 12 minutes
Power Clean
6 x 5 reps @70% of 1 RM
WOD:
Row
3 x 500 Meters
Rest 3 minutes between efforts

Friday
Strength:
Every 2 minutes for 10 minutes
Strict Weighted Pull-ups
5 x 5 Reps As Heavy As Possible
Strength 2:
10 minutes to establish a 3 Rep Max
Strict Weighted Ring Dip
WOD:
Death By Wall Ball (20/14)
1 rep on the first minute
2 reps on the 2nd minute
3 reps on the 3 minute
4 reps on the 4th minute
Continue until you are unable to complete the number of reps for that minute.

Saturday:
Follow The Leader
Teams of 3
4 Rounds For Time On Each Round:
Air Bike
1000 Meters
15 Burpee Pull-ups
30 Medicine Ball Sit-ups (20/14)
20 Push-ups
Rest as a team for 2 minutes when the last person completes a round.
 

WODs 210110-210116

 WODs 1/10-1/16 2021

Monday
Strength:
15 minutes work on Squat Snatch form and technique.
Rest 5 minutes, then
WOD
5 Rounds For Time
5 Squat Snatches Rx (135/95) Masters (115/75)
5 Thrusters Rx (135/95) Masters (115/75)
10 Lateral Burpees Over The Bar

Tuesday:
Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
3 Rounds For Time
40 Double-unders
15 Push-ups
10 Kettlebell Swings (70/55)

Wednesday:
Strength:
A. Strict Ring Dips, max reps
4 x 1 minute/rest 2 minutes between efforts
B. Every minute on the minute for 5 minutes
6 Strict Chest To Bar Pull-ups
WOD:
3 Rounds For Time
12 Overhead Squats (95/65)
12 Burpees

Thursday
Strength:
15 minutes to work up to a heavy Squat Clean
Then,
Squat Clean
4 x 5 reps @70%
WOD
12 minute AMRAP
12 Dead-lifts (225/155)
12 Toes To Bar
12 Handstand Push-ups

Friday
For Time:
Row 500 Meters
20 Hang Power Clean & Jerks (115/75)
30 Burpees
100 Double-unders

Saturday
5 Rounds For Time
15 Strict Pull-ups
25 Hand Release Push-Ups
Run 400 Meters

WODS 210103-210109

 

WODs 1/3-1/9 2021

Monday:

Strength:

Every minute on the minute for 6 minutes:

6 Front Squats @70% of 1 RM

WOD:

5 Rounds For Time

12 Push Jerks (115/75)

15 Pull-ups

Tuesday

Strength:

Every minute on the minute for 6 minutes:

3 Dead-lifts @70% of 1 RM

WOD:

12 minute AMRAP

8 Power Snatches (95/65)

12 Burpees

Wednesday

5 Rounds For Time

30 Double-unders

15 Dead-lifts (185/125)

15 Box Jumps (24/20)

Thursday

Strength:

Tempo Strict Ring Dips

6 x 3 rep

3 count down-2 count at the bottom then up as fast as possible.

Strength:

Weighted Strict Pull-ups

6 x 3 rep AHAP

WOD:

For Time:

50 Wall Balls (20/14)*

*Each time you break (drop the ball or rest for more than a 3 count) do 5 Burpees.

Friday

Strength:

Hang Squat Clean

5 x 5 reps AHAP

WOD:

3 Rounds For Time

Row 200 meters

12 Alternating Single Arm DB Snatches (50/35)

12 Alternating DB Goblet Reverse Lunges (50/35)

Saturday

Teams of 3

5 Rounds For Time

10 Bench Presses (155/105)

20 Kettlebell Swings (55/35)

Air Bike 20/16 Calories

WODs 201227 - 210102

WODs 12/27-1/2

Monday
Strength:
Every 2 minutes for 12 minutes
4 Back Squats
WOD:
3 Rounds For Time:
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
8 Toes To Bar
Overhead Single Arm KB Walking Lunge, 15 steps (55/35)
35 Double-unders

Tuesday:
Strength:
3 Rep Max Snatch Balance
WOD:
21-15-9
Power Snatch Rx (135/95) Master's (115/85)
9-6-3
Ring Muscle-ups

Wednesday:
12 minute Increasing Reps AMRAP
2-4-6-8-10-12.....(increase each round by 2 reps)
Alternating Arm DB Snatch (50/35)
Burpee Box Jumps (30/24)
Push-ups

Thursday:
New Years Eve
21-15-9 rep rounds for time
Air Bike, Calories
DB Bench Press*
DB Hang Squat Cleans*
Pull-ups
*Use the same pair of DB's for bench press and hang squat cleans.

Friday:
New Years Day

Saturday
‘Tabata This!’
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

 

WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time
 

WODs 201213-201219

 WODs 12/13-12/19

Monday
Strength:
20 minutes to establish a 1 Rep Max Front Squat
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday
WOD:
15 minute AMRAP
Row 40/30 Calories
15 KB Swings (55/35)
20 Sit-ups
9 Bar Muscle-ups

Wednesday
Strength:
Work up to a heavy complex of;
1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Jerk
WOD:
10 minute AMRAP
3 Thrusters (115/85)
6 Power Cleans (115/85)
9 Lateral Burpees Over The Bar

Thursday
'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Friday
3 Rounds For Time:
20 Power Snatches (75/55)
10 strict Handstand Push-ups
55 double-unders
Then,
7 minutes to establish a 1 RM Clean & Jerk
Saturday
For Time:
Row 1000/850 Meters
Then,
4 Rounds:
12 DB Thrusters (35/25)
12 DB Box Step Overs
Then,
Row 1000/850 Meters

WODs 201206-201212

WODs 12/6-12/12

Monday
Strength:
Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
WOD:
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

Tuesday
5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Wednesday:
Strength:
Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

Thursday
WOD 1
5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
Friday
WOD:
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

Saturday
'Bradshaw'
10 Rounds For Time
3 Handstand Push-ups
6 dead-lifts (225/155)
12 Pull-ups
24 Double-unders


 

WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.

WODs 201123-201128

WODs 11/23-11/28

Monday:
Strength:
Every 3 minutes for 15 minutes
Front Squat (no resting in b/w reps)
sets 1-3: 8 reps
sets 4-5: 4 reps
WOD:
21-15- 9 Rep Rounds For Time:
Dead-lift (225/155)
Row,  Calories

Tuesday
Strength
20 minutes to establish a 1 RM Snatch
WOD:
For Time:
50 Squat Snatches touch n go (105/75)
Every drop = 100 meter run

Wednesday
WOD:
4 Rounds For Time:
15 DB Power Cleans
12 DB Push Jerks
9 Devil Press
Men 35lb DBs/Women 25lb DBs

Thursday:
Thanksgiving

 'Jackie'
For Time
Row 1,000 Meters
50 Thrusters (45/35)
30 Pull-ups

Friday:
WOD:
20 minute AMRAP
50 Double-unders
40 Wall Balls (20/14)
30 Dead-lifts (205/135)
20 Handstand Push-ups
10 Power Cleans @ 80% of 1 RM

Saturday:
WOD:
4 Rounds For Time
Run 400 Meters
6 DB Devils Press (50/35)
12 DB Alternating Reverse Lunges
Run 400 Meters
Rest 90 seconds between rounds