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

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

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

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