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

WODs 210822-210828

 8/22 - 8/28

Monday

Strength:

Every 2 minutes for 12 minutes

3 Squat Snatches (pick load)

WOD

9 minute AMRAP 

Row, 12/10 Calories

3 Wall Walks

6 Box Jumps (24/20)

Tuesday

5 Rounds For Time

9 Hang Power Cleans (135/95)

12 Strict Handstand Push-ups

Row, 15 Calories

Wednesday

Strength

Front Squat

5 reps @ 65%,70%,75%,75%

WOD

9 minute AMRAP

7 Strict Pull-ups

5 Burpee Box Jumps (24/20)

Run 100 Meters

Thursday 

Row 2,000 meters

Then,

21-15-9

Dead-lifts (225/155)

9-7-5

Ring Muscle-Ups

Friday

Strength

Close Grip Bench Press

 8 reps each @ 60%,65%, 70%,75%

WOD

3 Rounds For Time

20 Toes To Bar

40 Double-unders 

10 DB Hang Clean & Jerk (50/35)

Saturday

‘Jack’

20 minute AMRAP

10 Push Presses (115/85)

10 Kettlebell Swings (55/35)

10 Box Jumps (24/20)

WODs 210815-210821

 8/15 - 8/21

Monday

Strength

Squat Snatch

6 x 3 reps @ 70% from last Thursday

Rest 2 minutes between sets

WOD

Three rounds for time:

Run 200 Meters

14 KB Swings (men 55lbs/women 35lbs)

6 Bar Muscle-ups

Tuesday

20 Minute AMRAP

Row 30 Calories

15 Toes To Bar

30 Double-unders 

15 Hang Power Cleans (115/75)

Wednesday 

Strength

20 minutes to establish a 1 RM Close Grip Bench Press

WOD

3 Rounds For Time

Run 200 Meters

15 Close Grip Bench Press(135/95)

7 Burpee Box Jumps (24/20)

Thursday

Strength

20 minutes to establish a 1 RM Front Squat

WOD

12 Minute Alternating EMOM

15 Wall Balls (20/14)

20 Sit-ups

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

2 Person Team ‘Elizabeth’

42-30-18 Rep Rounds For Time:

Squat Clean (135/95)

Ring Dips

WODs 210808 - 210814

8/8-8/14

Monday:
Strength
Front Squat
5 x 3 reps
WOD
5 Rounds For Time
4 Wall Walks
8 Strict Pull-ups
16 Reverse Lunges

Tuesday:
Strength
Close Grip Bench Press
5 x 3 reps
WOD
7 minute AMRAP
12 Kettlebell Swings (55/35)
12 Burpees

Wednesday
For Time
20 Chest To Bar Pull-ups
40 Hand Release Push-ups
60/45 Calorie Row
80 Wall Balls (20/14)
Walking Lunge, 100 Steps

Thursday:
Strength
20 minutes to build up to a heavy Squat Snatch
WOD
5 Rounds For Time
15 Overhead Squats (95/65)
45 Double-unders

Friday:
For Time
15-12-9-6
Power Cleans (135/95)
21-18-15-12
Push-ups
15-12-9-6
Back Squat (135/95)

Saturday
3 Person Teams
4 Rounds For Time
100 Meter DB Farmers Carry (50/35)
Max Rep Push Jerks (115/85)
Max Rep Toes To Bar

WODs 210801 - 210807

8/1 - 8/7

Monday
For Time
30 Double-unders
21 Hang Power Snatches (75/55)
30 Double-unders
15 Power Snatches (95/65)
30 Double-unders
9 Squat Snatches (115/75)

Tuesday
Strength
Front Squat
5 x 5 reps
Increase weight on each set
WOD
3 Rounds For Time:
Row 15/12 calories
15 DB Hang Power Cleans (50/35)
30 Sit-ups

Wednesday
Strength
Close Grip Bench Press
5 x 5 reps
Increase weight on each set
WOD
8 Rounds (16 intervals)
30 seconds Max Rep Medicine Ball Cleans (20/14)
Rest 15 seconds
30 seconds Max Rep Pull-ups
Rest 15 seconds

Thursday
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

Friday
For Time
Run 200 Meters
15 Squat Clean Thrusters (95/65)
15 Box Jumps (24/20)
Run 200 Meters
12 Squat Clean Thrusters
12 Box Jumps
Run 200 Meters
9 Squat Clean Thrusters
9 Box Jumps

Saturday
4 Rounds Each For Time
30 Kettlebell Swings (55/35)
30 Push-ups
30 Sit-ups
Rest 2 minutes between rounds