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

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