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


Sunday, May 16, 2021

WODs 210516 - 210522

 WODs 5/16 - 5/22

Monday
Strength:
15 minutes To Build To A Heavy Complex
1 Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
WOD:
15-12-9-6-3 rep rounds for time
Hang Power Snatch (95/65)
Toes To Bar

Tuesday
WOD 1:
10 minute AMRAP
Air Bike 12/8 Calories
6 Dead-lifts (225/155)
10 Chest To Bar Pull-ups
-Rest 5 minutes-
WOD 2:
10 minute AMRAP
Row 15/12 Calories
6 Dumbbell Hang Squat Cleans (35's/25's)
10 Burpees Over The Rower

Wednesday
Strength:
15 Minutes To Build To A Heavy Complex
1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
WOD:
15-12-9 rep rounds for time
Power Cleans (155/105)
5 Strict Handstand Push-ups

Thursday
For Time
35-35-35-35
Double-unders
20-15-10-5
Dumbbell Bench Press(Pick weight. Make it challenging)
20-15-10-5
Wall Balls (20/14)
20-15-10-5
Sit-ups
Friday
For Time
50 Toes To Bar
40 Alternating Leg Pistols
30 Kettlebell Swings (70/55)
20 Burpee Box Jump Overs (24/20)
Rest 3 minutes
25 Toes To Bar
20 Alternating Leg Pistols
15 Kettlebell Swings
10 Burpee Box Jump Overs

Saturday
3 Rounds, Each Round For Time
Run 800 Meters
15 Ring Muscle-ups (sub burpee pull-ups)
Row 1,000 Meters
(No Rest Between Rounds)


Sunday, May 9, 2021

WODs 210509 - 210515

 WODs 5/9 - 5/15

Monday
Strength:
Every 3 minutes for 15 minutes:
Snatch Complex
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Start @ 55-65%. Increase weight on each set. Focus on quality
WOD:
3 Rounds For Time
Run 400 Meters
10 Power Snatches (95/65)
15 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:
20 minute AMRAP
Row 600 Meters
25 Wall Balls (20/14)

Wednesday
Strength:
Every 3 minutes for 15 minutes:
Clean & Jerk Complex
1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk
Start @ 55-65%. Increase weight on each set. Focus on quality.
WOD:
5 Rounds For Time
10 Thrusters (95/65)
15 Chest To Bar Pull-ups
30 Double-unders

Thursday
5 Rounds For Time
Air Bike 500 Meters
20 Push-ups
20 Sit-ups
20 Air Squats

Friday
4 Rounds For Time
4 Rope Climbs
14 Burpee Box Jump Overs (24/20)
Saturday
21-18-15-12-9-6-3*
Front Squats (95/65)
Double-unders
Dead-lifts (95/65)
Box Jumps (24/20)
*Begin each round with a 200 meter run

Sunday, May 2, 2021

WODs 210502 - 210508

 5/2-5/8


Monday

Strength:

Every 3 minutes for 15 minutes:

Snatch Complex

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

5 Power Snatches (115/85)


Tuesday

For Time:

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight. make it challenging)

Run 100 Meters


Wednesday

Strength:

 Every 3 minutes for 15 minutes:

Clean & Jerk Complex

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk

Start @ 50-60%. Increase weight on each set. Focus on quality

WOD:

12 minute AMRAP

5 Front Squats (135/95)

7 Box Jumps (24/20)

10 Kettlebell Swings (55/35)


Thursday

3 Rounds For Time

12 Dumbbell Dead-lifts (50's/35's)

9 Pull-ups

50 Double-unders


Friday

10 minute AMRAP

25 Pistols, alternating

15 Overhead Squats (95/65)

5 Bar Muscle-ups (sub, 5 Burpee Pull-ups)


Saturday

Partner WOD

4 Rounds For Time:

Row 40 Calories

40 Dead-lifts (185/135)

40 Toes To Bar

Sunday, April 25, 2021

WODs 210425 - 210501

 WODs 4/25 - 5/1

Monday
Strength
Snatch Waves
1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
4 - 3 minute EMOMs
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
14 minute AMRAP
8 Alternating Dumbbell Snatches (50/35)
16 Toes To Bar
32 Double-unders

Tuesday
2 Person Teams
30 Wall Balls (20/14)  15 each
Row 5,000 Meters (switch every 500 m)
Complete 30 Wall Balls Before Resuming the Row


Wednesday
Strength:
Clean & Jerk Waves
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
EMOM 1: 62%, 2: 72%, 3: 82%, 4: 86%
Rest 1 minute between EMOMs
WOD:
For Time
21 Thrusters (95/65)
21 Lateral Burpees Over Bar
15 Thrusters (115/85)
15 Lateral Burpees Over Bar
9 Thrusters (135/95)
9 Lateral Burpees Over Bar

Thursday
‘JT’
21-15-9 Rep Rounds For Time
Handstand Push-ups
Ring Dips
Push-ups

Friday
10 minute Ascending Ladder AMRAP/REP
3-6-9-12-15-18-21....
Box Jump Overs (24/20)
Toes To Bar
Push Jerks (95/65)
Chest To Bar Pull-ups

Saturday
For Time:
Run 400 Meters
21 Dumbbell Hang Squat Cleans*
21 Burpees
Run 400 Meters
15 Dumbbell Hang Squat Cleans
15 Burpees
9 Dumbbell Hang Squat Cleans
9 Burpees
*Pick weight. Make it challenging



Sunday, April 18, 2021

WODs 210418 - 210424

WODs 4/18-4/24

Monday
Strength
Snatch Wave Complex
4 - 3 minute EMOMs
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
15 minute AMRAP
10 Power Snatches (95/65)
10 Overhead Squats
10 Pull-ups

Tuesday
WOD 1:
4 Rounds For Time
20 Box Jump Overs (24/20)
15 Handstand Push-ups

-Rest 3 minutes-

WOD 2:
4 Rounds For Time
40 Air Squats
Run 400 Meters

Wednesday
Strength
Clean & Jerk Waves
4 - 3 minute EMOMs
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
EMOM 1: 60%, 2: 70%, 3: 80%, 4: 85%
Rest 1 minute between EMOMs
WOD:
EMOM until failure:
Minute 1: Row 15/12 Calories
Minute 2: 1 Hang Squat Clean* (135/95)
*increase each round by 1 rep

Thursday
12 Minute AMRAP
15 Pull-ups
20 Kettlebell Swings (55/35)
50 Double-unders

Friday
4 Rounds For Time
15 Bar Facing Burpees
10 Dead-lifts (225/155)
5 Ring Muscle-ups

Saturday
3 Rounds For Time
Run 400 Meters
3 Rounds of:
3 Burpee Box Jump Overs
6 Dumbbell Thrusters*
9 Dumbbell Box Step Overs*
*Pick weight. Make it challenging.

 

Sunday, April 11, 2021

WODs 210411 - 210417

 WODs 4/11-4/17

Monday
Strength:
Snatch Wave Complex
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 86%
WOD:
15 minute AMRAP
10 Alternating DB Snatches (50/35)
15 Chest To Bar Pull-ups
Air Bike, 20 Calories

Tuesday
For Time:
21-15-9 rep rounds
Kettlebell Swings (55/35)
Toes To Bar
-Rest 3 minutes-
9-15-21
Kettlebell Swings (55/35)
Toes To Bar

Wednesday
Strength:
Clean & Jerk Wave Complex
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 62%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 72%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 82%
Rest 1 minute
3 minute EMOM
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 86%
Rest 1 minute
WOD:
50-40-30-20-10
Calorie Row
25-20-15-10-5
Hang Power Cleans (75/55)

Thursday
'Nancy'
5 Rounds For Time
Run 400 Meters
15 Overhead Squats (95/65)

Friday
Every 5 minutes for 25 minutes
Air Bike 15/10 Calories
10 Thrusters 95/65
50 Double-unders
10 Pull-ups

Saturday

2 Person Teams
20 minute AMRAP
Row 50 Calories (25 each)
50 Dead-lifts (205/145)
50 Box Jumps (24/20)
50 Wall Balls (20/14)


Sunday, April 4, 2021

WODS 210404 - 210410

 4/4 - 4/10

Monday

Strength

Snatch Wave Complex

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 60%

Rest 1 minute

3 minute EMOM

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

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Snatch + 1 Hang (Squat Snatch + 1 Overhead Squat @ 85%

WOD:

For Time:

15-12-9

Overhead Squats (115/75)

30-20-10

Chest To Bar Pull-ups


Tuesday

10 Rounds For Time

8 Dumbbell Thrusters Rx(50/35) Scaled (35/25) 

8 Toes To Bar


Wednesday 

Strength:

Clean & Jerk Wave Complex

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 60%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 70%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 80%

Rest 1 minute

3 minute EMOM

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk @ 85%

Rest 1 minute

WOD:

For Time:

50 Clean & Jerks @ 60%

At the start of the WOD and at the top of each minute perform 5 Wall Balls (20/14)


Thursday

20 minute AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Run 200 Meters


Friday

For Time:

Row, 40/32 Calories

30 DB Box Step Overs (24"/20") Rx(50/35) Scaled(35/25)

Row, 30/24 Calories

20 DB Box Step Overs

Row, 20/16 Calories

10 DB Box Step Overs

Row 10/8 Calories

5 DB Box Step Overs


Saturday:

For Time:

35-30-25-20-15-10

Dead-lifts R1:135/95, R2:155/105, R3:185/135, R4:205/145, R5:225/155, R6:245/165

10-10-10-10-10-10

Burpee Box Jump Over (24/20)

Sunday, March 28, 2021

WODs 210328 - 210403

WODs 3/28-4/3

Monday
20 minute AMRAP
8 Sumo Deadlift High-pulls
10 Front Rack Lunges
12 Back Squats
(Men 115lbs/Women 75lbs)

Tuesday
Strength:
5 x Max Rep Strict Pull-ups
Rest 2 minutes between efforts
WOD:
For Time:
20-16-12-8-4
Alternating Arm Kettlebell Clean & Jerk (55/35)
12 Toes To Bar

Wednesday
‘McGhee’
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Thursday
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
-OR-
US Navy PRT Test
Max Push-ups in 2 minutes
Rest 5 minutes
Forearm Front Plank-Max Time
Rest 10 minutes
Row 2000 meters

Friday
5 Rounds For Time
10 Strict Ring Dips
15 Dead-lifts (205/135)
45 Double-unders

Saturday
Partner WOD
(You go, I go)
4 Rounds (each)
Row 15/12 Calories
10 Shoulder to Overhead (115/80)
5 Burpee Box Jump Over (30/24)

Sunday, March 21, 2021

WODs 2103321 - 210327

WODs 3/21-3/27

Monday
20 minute AMRAP
30 Double-unders
20 Sit-ups
10 Devils Presses Rx(50/35) Masters(35/25)

Tuesday:
Strength:
Back Squat
3 x 8 reps @ 70%
Front Squat
3 x 5 reps @ 70%
WOD:
4 Rounds For Time:
6 Hang Power Cleans (135/95)
6 Shoulder To Overhead (135/95)
12 Lateral Burpees Over The Bar

Wednesday:
For Time:
Row 500 meters
Then,
21-15-9
Kettlebell Swings (55/35)
Box Jumps
Pull-ups
Then,
Row 500 Meters

Thursday:
Strength:
Dead-lift
10 Reps @ 50%
7 Reps @ 70%
5 Reps @ 85%
WOD:
3 Rounds For Time:
Air Bike,10/7 Calories
7 Strict Pull-ups
5 Squat Snatches Rx(135/95) Masters (115/75)
12 Toes To Bar

Friday
CrossFit Open 20.3

Saturday
‘Diane’
21-15-9 Rep Rounds For Time
Dead-lift (225/155)
Handstand Push-up
 

Sunday, March 14, 2021

WODs 210314 - 210320

WODs 3/14-3/20

Monday
Strength:
Dead-lift
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD:
4 - 3 minute AMRAPs
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
 9 Kettlebell Crush Push-ups
Rest 1 minute between AMRAPs
Men: 55lbs/Women: 35lbs

Tuesday
Strength:
Front Squat
5 x 3 reps @ 85%
WOD:
12 minute AMRAP/Rep
3-6-9-12-15-18-21
Thrusters (95/65)
Chest To Bar Pull-ups
*Perform 20 Double-unders between each round

Wednesday
Strength:
Bench Press
5 x 5 reps @ 85% of 1 RM (2/24)
WOD:
9 minute ascending AMRAP/REP
3-6-9-12-15-18-21
Power Clean (135/95)
Ring Dips

Thursday
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
10 minute AMRAP:
12 Alternating Arm DB Snatches (50/35)
8 Burpee Box Jump Over (24/20)

Friday

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Alternate WOD for those who did Thursday's WOD

For Time
21-15-9 rep rounds
Row, Calories
Toes To Bar
Hang Squat Cleans (95/65)

Saturday
‘Lorenzo’
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

Sunday, March 7, 2021

WODs 210307-210313

 WODs 3/7-3/13

Monday
3 Rounds For Time
Air Bike 1,000 Meters
12 Clean & Jerks (135/95)
9 Pull-ups
-Rest 5 Minutes-
4 Rounds For Time
18 Kettlebell Swings(55/35)
15 Sit-ups
12 Ring Dips

Tuesday:
Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @ 85%
WOD:
15-12-9 Rep Rounds For Time
Burpee Box Jumps
Chest To Bar Pull-ups

Wednesday
20-16-12-8-4 Rep Rounds For Time:
Row, calories
Wall Balls (20/14)
Alternating Arm DB Snatches (50/35)

Thursday
Strength
20 minutes
As Heavy As Possible Of The Following Complex
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
WOD:
For Time
21 Power Cleans (135/95)
7 Ring Muscle-ups
42 Double-unders
15 Power Cleans
5 Ring Muscle-ups
30 Double-unders
9 Power Cleans
3 Ring Muscle-ups
18 Double-unders

Friday
CrossFit Open WOD 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Saturday
For Time:
Row 750 Meters
21 Overhead Squats (95/65)
21 Lateral Burpees Over The Barbell
Row 500 Meters
15 Overhead Squats
15 Lateral Burpees Over The Barbell
Row 250 Meters
9 Overhead Squats
9 Lateral Burpees Over The Barbell

Sunday, February 28, 2021

WODs 210228-210306

WODs  2/28-3/6

Monday
Strength:
Back Squat
5 x 5 reps @ 85%
Front Squat
5 x 3 reps @ 90%
WOD:
12 minute AMRAP
Row 250 Meters
10 Hang Power Cleans(95/65)
10 Ring Dips

Tuesday
Strength
Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push jerk
5-5-5-5-5 reps
WOD:
‘Annie’
For Time:
50-40-30-20-10 rep rounds
Double-unders
Sit-ups

Wednesday:
Strength:
Power Clean
4 x 3 reps
Front Squat
4 x 2 reps
Squat Clean
4 x 1 reps
WOD:
CrossFit Open WOD 12.1
7 minute AMREP
Burpees To A Target 6” Above max Reach

Thursday
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double-unders
6 Ring Muscle-ups

Friday:
8 Rounds For Time:
Row 250 Meters
10 Hang Power Snatches Rx(115/75) Masters (95/65) scaled (75/55)
15 Push-ups

Saturday
2 Person Teams
30 minute AMRAP
15 Box Jumps (20/24)
12 Push Presses (115/75)
9 Toes To Bar
One person working per round

Sunday, February 21, 2021

WODs 210221-210227

 WODs 2/21-2/27


Monday
Strength:
Front Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
12 minute AMRAP/REP
3-6-9-12-15-18-21....
Kettlebell Swings
Wall Balls (20/14)
Continue adding 3 reps to each exercise per round until time expires.

Tuesday:
5 Rounds For Time
10 Power Snatches (95/65)
15 Toes To Bar
30 Double-unders

Wednesday:
Strength:
Bench Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
For Time:
Row 2,000 meters

Thursday
3 Rounds For Time
20 Alternating KB Clean & Jerk (55/35)
20 Kettlebell Box Step-ups (55/35) (24"/20")
20 Goblet Squats (55/35)

Friday:
Strength:
3 x Max Rep Strict Pull-ups
WOD:
3 Rounds For Time:
25 Push-ups
15 Hang Power Cleans (95/65)
25 Medicine Ball Sit-ups (20/14)

Saturday

‘Danny’

20 minute AMRAP:

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-ups


Sunday, February 14, 2021

WODs 210214-210220

 WODs 2/14-2/20 2021

Monday
Strength:
Back Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
5 Rounds For Time:
3 Box Jumps (30/24)
7 Burpees
9 Power Snatches (115/75)

Tuesday
Push Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
4 Rounds For Time:
20 Ring Dips
40 Double-unders
30 Abmat Sit-ups

Wednesday
Strength:
Dead-lift
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
10 minute EMOM
5 Power Cleans
Go as heavy as possible

Thursday:
WOD 1:
Fran
21-15-9 rep rounds for time
Thrusters (95/65)
Pull-ups
WOD 2:
8 Rounds (32 intervals)
Tabata Front Planks
Tabata Side Planks
Tabata Hollow Hold
Tabata Side Plank
Friday
Strength:
Every 30 seconds for 5 minutes
1 Clean & Jerk
Go as heavy as possible with good form
WOD:
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Saturday:
'Barbara Ann'
5 Rounds, Each For Time:
20 Handstand Push-ups
30 Dead-lifts (135/95)
40 Sit-ups
50 Double-unders
Rest 3 minutes between each round



Sunday, February 7, 2021

WODs 210207-210213

 WODs 2/7-2/13 2021

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
5 reps @ 85 % of 1RM
WOD:
Every minute on the minute for 10 minutes
5 Box Jumps + 5 Burpees

Tuesday:
Strength:
Work up to a heavy Clean & Jerk
WOD:
For Time:
Row 1,000 Meters
100 Double-unders
Row 1,000 Meters

Wednesday:
Strength:
20 minutes to work up to a 5RM Dead-lift
WOD:
Death By Handstand Push-up
minute 1: 1 Handstand Push-up
minute 2: 2 Handstand Push-ups
minute 3: 3 Handstand Push-ups
minute 4: 4 Handstand Push-ups
Continue until you can no longer keep up with the clock

Thursday:
4 Rounds For Time
Air Bike 25 Calories
20 Hand Release Push-ups
15 Knees To Elbows

Friday:
3 Rounds For Time
15 Back Squat (185/125)
45 Double-unders


Saturday:
4 Rounds For Time:
25 Wall Balls (20/14)
20 Pull-ups
15 Kettlebell Swings (55/35)
10 Handstand Push-ups



Sunday, January 31, 2021

WODs 210131-210206

 WODs 1/31-2/6 2021

Monday:
Strength:
Every 2 minutes for 12 minutes:
Back Squat
7 reps @ 75%
WOD:
4 Rounds For Time
Row 25 Calories
15 Shoulder Presses (105/70)

Tuesday:
Strength:
Dead-lift
5 x 7 reps @ 75%
WOD:
12 minute AMRAP
5 Squat Snatches Rx (135/95) Masters (115/75) Scale (95/65)
10 Toes To Bar

Wednesday:
Strength:
Every 2 minutes for 16 minutes:
Push Press
3 reps @ 75%
WOD:
For Time:
15-12-9
Front Squats Rx (155/105) Masters (135/95) Scale (115/85)
30-25-20
Push-ups

Thursday:
5 Rounds For Time:
9 Bench Press @ 75% of 1 RM
12 Box Jumps (24/20)
Air Bike 20 Calories
Rest 2 minutes between rounds
Friday:
WOD 1:
Death By Strict Pull-ups
minute 1: 1 Strict Pull-up
minute 2: 2 Strict Pull-ups
minute 3: 3 Strict Pull-ups
minute 4: 4 Strict Pull-ups
Continue until you can no longer keep up with the clock
WOD 2:
Row
4 x 500 Meters
Rest 3 minutes between efforts

Saturday:
2 Rounds For Time:
50 Double-unders
15 Clean & Jerks (135/95)
10 Lunges (135/95)
30 Burpees
10 Lunges
15 Clean & Jerks
50 Double-unders
Rest 3 minutes between rounds

Sunday, January 24, 2021

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


Sunday, January 17, 2021

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.
 

Sunday, January 10, 2021

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


Sunday, January 3, 2021

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