WODs 211031 - 211106

 10/31-11/6

Week 4

Monday

Snatch

3 reps @75%

2 reps @80%

1 rep each @85%, 90%, 95%

Snatch Pull

3 x 3 reps @95%

WOD

10 minute AMRAP

15 Calorie Row

10 Lateral Burpees Over The Rower

Tuesday

Front Squat

3 reps @75%

2 reps each @80%, 85%

WOD

20 minute AMRAP

24 Double-unders 

12 DB Thrusters (pick weight. Make it challenging)

8 Burpee Pull-ups

Wednesday

Clean Deadlift + Mid-Hang Clean

2 x 3 reps @75%

Clean Deadlift

4 x 3 reps @105%

OHS

2 x 3 reps @85%

Push Press + Jerk

2 x 3 reps @70%

Thursday

3 Cleans + 1 Jerk @ 75%

2 Cleans + 1 Jerk @ 80%

Clean & Jerk 

1 rep each @85%, 90%, 95%

Clean Pull

3 x 3 reps @95%

WOD

3 Rounds For Time

100 Meter Medicine Ball Run (20/14)

20 Medicine Ball Cleans (20/14)

15 Ring Dips

Friday

Back Squat

5 reps each @80%, 85%, 80%

WOD

Every minute on the minute for 16 minutes

Min 1: Max Rep Wall Walks

Min 2: Max Rep Sit-ups

Min 3: Air Bike, Max Calories

Min 4: Rest

Saturday

3 person teams

10-9-8-7-6-5-4-3-2-1 Rep rounds for time

Deadlift (225/155)

Bench Press (165/115)

Squat Clean (135/95)

WODs 211024 - 211030

Week 3

Monday

Snatch

3 x 2 reps @75%

2 reps @80%

2 reps @85%

1 rep @90%

Snatch Pull

3 x 3 reps @90%

WOD

For Time

12-18-24-30

Air Suqats

6-9-12-15

Russian Kettlebell Swings (70/55)

3-5-7-9

Ring Muscle-ups

Tuesday

Front Squat

3 reps @75%

3 reps @80%

3 reps @75%

WOD 

3 Rounds For Time:

200 Meter DB Farmers Carry (pick weight)

21 Push-ups

12 Strict Pull-ups

Wednesday

Snatch Deadlift + Mid-Hang Snatch

2 x 3 reps @75%

Snatch Deadlift

4 x 3 reps @105%

1 Snatch Balance + 1 Overhead Squat

2 x 3 reps @80%

1 Push Press + 1 Jerk

2 x 3 reps @65%

Thursday

3 Cleans + 1 Jerk

2 reps @75%

2 Cleans + 1 Jerk

1 rep @80%, 85%

Clean & Jerk

1 rep @90%

Clean Pull

3 x 3 reps @90%

WOD

3 Round For Time 

45 Double-unders 

30 Russian Kettlebell Swings (55/35)

15 Wall Balls (20/14)

Friday

Back Squat

5 x 3 reps @80%

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups

Saturday

Severin

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

WODs 211017 - 211023

 10/17 - 10/23

Week 2

Monday

Snatch

2 x 2 reps @75%

2 x 2 reps @80%

Snatch Pull

4 x 3 reps @85%

WOD

2 -4 minute rounds 

Air Bike 1,000 meters

Max Rep Double-unders 

Rest 2 minutes between rounds

Tuesday

Front Squat

3 x 3 reps @75%

WOD

3 Rounds

Max Rep Bench Press (body weight)

25 Sit-ups

Max Rep Pull-ups

Wednesday

Halting Clean Deadlift + Mid-Hang Clean

2 x 5 reps @70%

Clean Deadlift

5 x 3 reps @100%

Snatch Balance

2 x 3 reps @70%

Jerk

2 x 5 reps @80%

Thursday

3 Cleans + 1 Jerk

2 sets @75%

2 Cleans + 1 Jerk

2 sets @80%

Clean Pull

4 x 3 reps @85%

WOD

3 Rounds For Time & Reps

3 Person Teams

Run 200 Meters

Max Rep Toes To Bar

Max Rep Parallette Deficit Push-ups

Friday

Back Squat

5 x 3 reps @78%

WOD

21-15-9 Rep rounds for time

Wall Balls (20/14)

DB Hang Power Cleans (pick weight)

Saturday

For Time:

Run 400 Meters

Then, 

4 Rounds

20 Alternating DB Snatch (Pick weight)

10 L-Pull-ups

Then,

Run 400 Meters

WODs 211010 - 211016

 This week will be starting a 6 week Olympic lifting masters program from Catalyst Athletics. 

10/10 - 10/16

Week 1

Monday

Strength

Snatch

2 x 2 reps @70%

3 x 2 reps @ 75%

Snatch Pull

5 x 3 reps @ 80% of snatch

WOD

Short Cindy

10 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Tuesday

Strength

Front Squat – 70% x 3 x 3

WOD

12 Minute AMRAP

9 DB Deadlifts*

6 Burpees

3 DB Hang Power Cleans*

*Choose load. Make it challenging 

Wednesday

Halting Snatch Deadlift + Mid-Hang Snatch

2 x 5 reps @ 70%

Snatch Deadlift

5 x 3 reps @ 100%

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat

5 x 3 reps

Push Press + Jerk

2 x 3 reps @ 60%

Thursday

Strength 

Back Squat

5 x 3 reps @ 75%

WOD

For Time

25-20-15-10

Row, Calories

15-12-9-6

DB Thrusters (pick weight)

Friday

3 Cleans + 1 Jerk

2 x @ 70%

2 x @ 75%

Clean Pull

5 x 3 reps @ 80%

WOD

‘Annie’

50-40-30-20-10  rep rounds for time:

Double-unders

Sit-ups

Saturday

‘Kelly’

5 rounds for time of:

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

WODs 211003 - 211009

 10/3 - 10/9

Monday

Strength

20 minutes to work up to a 3 RM Front Squat

WOD

21-15-9 Rep rounds for time

Devils Press (pick weight. Make it challenging)

Knees To Elbows

Tuesday

Strength

15 minutes to work up to a 1 RM Push Jerk

WOD

For Time

10-15-20-25

Calorie Row

15-12-9-6-3

Strict Handstand Push-ups

Wednesday 

4 Rounds For Time

Run 400 Meters

18 Kettlebell Swings (55/35)

15 Box Jumps

12 Pull-ups

Thursday

Strength

Every minute on the minute for 10 minutes

1 Power Clean + 1 Hang Power Clean + 1 Front Squat

Do all lifts at 75% of 1RM Power Clean

WOD

3 Rounds For Time (10 minute time cap)

7 Dead-lifts (255/185)

14 Alternating Kettlebell Cleans (55/35)

Cash Out: 35 Burpees

Friday

Strength

Every minute on the minute for 10 minutes

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Do all lifts at 75% of 1 RM Power Snatch

WOD

12 minute AMRAP

4 Strict Handstand Push-ups

8 Man Makers (pick weight. Make it challenging)

6 Bar Muscle-ups

24 Double-unders 

Saturday

‘JERRY’

For Time

Run 1 Mile

Row 2,000 Meters

Run 1 Mile