Sunday, September 25, 2022

WODs 220925 - 221001

 9/25-10/1


Monday

Four 5 minute

Row 30 Calories

Max Rounds of Cindy

Rest  3 minutes


Tuesday

21-15-9 Rep rounds for time

Dead lift (185/125)

Handstand Push-ups

Hang Power Clean (95/65)

Run 200 Meters after each round


Wednesday

3 Rounds For Time

16 Front Rack Lunges (95/65)

12 Strict Ring Dips

 8 Strict Toes To Bar


Thursday

For Time

15-12-9-6-3

Sumo Deadlift High Pull (95/65)

30 Double-unders


Friday

For Time

30-25-20-15-10

Russian Kettlebell Swings (55/35)

Wall Balls (20/14)

Hollow Rocks


Saturday 

Back Squat

4 x 8 reps*

Bench Press

4 x 8 reps*

Dead-lift

4 x 5 reps*

*Keeps loads between 65%-80% of 1 rep max

Sunday, September 18, 2022

WODs 220918 - 220924

 9/18 - 9/24

Monday

Strength 

Squat Cleans

5 reps @ 60%

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%, 85%

1 rep @ 90%

WOD

10 minute EMOM

Alternate each minute between 

Max Rep Double-unders 

Max Rep Wall Balls(20/14)


Tuesday 

Strength

Push Press

7 x 3 reps

WOD

10 minute EMOM

Alternate each minute between

Row 15/12 Calories

Max Rep Push-ups

 

Wednesday

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

15 Pull-ups

9 Box Jumps (30/24)


Thursday

Strength

Back Squat

5 x 3 reps

Front Squat 

3 x 5 reps

Overhead Squats

5 x 3 reps


Friday

4 Rounds For Time

60 Double-unders

6 Clean & Jerks (135/95)

6 Ring Muscle-ups


Saturday

Partner WOD

20 minute AMRAP 

Run 100 Meters

7 Hang Power Snatch (95/65)

12 Toes To Bar

One person working at a time 

Sunday, September 11, 2022

WODs 220911 - 220916

 9/11-9/16

Monday

5 Rounds For Time

12 Alternating Leg DB Split Cleans (pick weight)

12 Ring Dips

Run 400 Meters


Tuesday

4 Rounds For Max Reps At Each Station

1 minute: Wall Balls

Rest 30 seconds

1 minute: Medicine Ball Sit-ups

Rest 30 seconds

1 minute: Medicine Ball Cleans

Rest 30 seconds

1 minute: Medicine Ball Russian Twist

Rest 30 seconds


Wednesday

4 Rounds For Time

100 Meter Farmers Carry

(pick weight. Men must use 40lb DBsor KBs minimum/women 25lb DBs or KBs minimum)

12 Hang Squat Cleans (95/65)

8 Lateral Burpees Over Barbell


Thursday 

For Time

21-15-9

Strict Pull-ups

DB Box Step-ups (2 DBs, pick weight) (24/20)

Hollow Rocks


Friday

For Time

21-15-9

Dead-lifts (205/135)

42-30-18

Double-unders

21-15-9

Push Press (95/65)

*bar loading men: 2-25s + 2-55’s, women: 2-15s + 2-35s


Saturday

3 Rounds For Time

Run 200 Meters

30 Walking Lunge Steps Holding A Bumper Plate (45/25)

15 Burpee Pull-ups

Sunday, September 4, 2022

WODs 220904 - 220910

 9/4 - 9/10

 

Monday

8 minute AMRAP

Partner WOD

12/10 Calorie Row

10 Hang Power Snatches (95/65)

-Rest 2 minutes-

8 minute AMRAP

10 Toes To Bar

10 Front Squats (95/65)

-Rest 2 minutes-

8 minute AMRAP

12 Wall Balls (20/14)

10 Hang Power Cleans (95/65)

*Both partners start working at the same time. Switch positions once all reps are completed


Tuesday

3 Rounds For Time

Run 400 Meters

20 Alternating Kettlebell Clean (55/35)

20 Ring Push-ups

 

Wednesday

Strength 

Cleans

5 reps @ 50%

3 reps @ 60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85 %

WOD

5 Rounds For Time

3 Bar Muscle-ups

6 Power Snatches (115/85)

9 Front Squat (115/85)


Thursday

3 Rounds For Time

50 Double-unders

20 Kettlebell Swings (55/35)

20 Kettlebell Front Rack Lunges (55/35)

(10 right hand front rack, 10 left hand front rack)


Friday

Strength

Shoulder Press

7 x 3 reps 

Increase weight on each set

WOD

For Time

Row 2,000 Meters


Saturday

20 Minute AMRAP

200 Meter Medicine Ball Run

20 Medicine Ball Cleans

20 Medicine Ball Sit-ups

Men: 20lb medicine ball

Women: 14 lb medicine ball

Sunday, August 28, 2022

WODs 220828 - 220903

 8/28-9/3

Monday

5 Rounds For Time
Run 400 Meters
24 Hollow Rocks
12 Chest To Bar Pull-ups
12 Ring Dips


Tuesday

4 Rounds of 90 seconds of work, 30 seconds of rest

Air Bike, Calories

Double-unders

Thrusters (45/35)

Ring Rows (feet even with pull-up bar)

*Everyone starts on the air bike


Wednesday

Strength

Snatch

5 reps @50%

3 reps @60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

WOD

5 rounds for time

10 Strict Pull-ups

5 Power Cleans (155/105)

15 Air Squats


Thursday

25 minute AMRAP:
200m run
6 Box Jumps (30/24)
10 Knees-to-elbows


Friday

Strength

15 minutes to establish a 3RM Dead-lift

WOD

10 minute AMRAP

12 Dead-lifts @ 60% of 3RM

8 DB Thrusters (pick weight)


Saturday

10 Rounds For Time

5 L-Hang Pull-ups

10 Box Step-ups

15 Burpees

Sunday, August 21, 2022

WODs 220821 - 220827

 8/21 - 8/27


Monday

4-8-12-16-20 Rep Rounds For Time

DB Cleans (pick weight)

Pull-ups

DB Front Rack walking Lunges 

Toes To Bar


Tuesday

Strength

15 minutes to establish a 1 RM Close Grip Bench Press

21-15-9

Row (Calories)

Close Grip Bench Press @ 65%


Wednesday

Kelly

5 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)


Thursday

12-9-6-3 Rep Rounds For Time

Ring Muscle-ups

Clean & Jerks (135/95)


Friday

For Time

42-30-18

Double-unders

21-15-9

Back Squats (135/95)


Saturday

Brenton

5 Rounds For Time

Bear Crawl 100 Feet

Standing Broad Jump 100 Feet*

*Do 3 Burpees after every 5 Broad Jumps

WE ARE DOING THIS WOD OUTDOORS.

WEAR WORK GLOVES.

Sunday, August 14, 2022

WODs 220814 - 220820

 8/14 - 8/20


Monday

5 Rounds For Time

7 Power Snatches (95/65)

10 Front Rack Lunges (95/65)

12 Bar Facing Burpees


Tuesday

Hang Squat Clean

2-2-2-2-2

Power Clean

3-3-3-3-3

Front Squat

4-4-4-4-4


Wednesday

4 Rounds For Time

Row 500 Meters

20 Push-ups

20 Overhead Squats (75/55)


Thursday

Strict Pull-ups

2 x Max Reps

Strict Handstand Push-ups

2 x Max Reps

Then,

Air Bike 5,000 Meters For Time


Friday

Tabata Kettlebell Goblet Squats (55/35)

Rest 1 minute

Tabata Kettlebell Swings (55/35)

Rest 1 minute

Tabata Goblet Lunges (55/35)

Rest 1 minute

Tabata Toes To Bar


Each Tabata exercise is 8 intervals of 20 sec work/10 sec rest


Saturday

Partner WOD

25 minute AMRAP

7 Push Jerks (135/95)

7 Chest To Bar Pull-ups

7 Burpees

One person working at a time

Sunday, August 7, 2022

WODs 220807 - 220813

8/7-8/13


Monday

Strength

Every minute for 10 minutes

2 Power Cleans + 1 Jerk @70%

WOD

4 Rounds For Time

25 Double-unders

20 Sit-ups

15 Kettlebell Swings (55/35)

10 Burpees


Tuesday

Strength A

10-8-6-4-2

Back Squat

Increase weight on each set

Strength B

Push Press

5 reps @ 65%

3 reps @ 75%

2 reps @ 85 %

3 attempts for a new 1RM


Wednesday

3 Rounds For Time

Row 25 Calories 

50 Foot Weighted Walking Lunge (45lb plate/25lb plate)

25 Wall Balls (20/14)


Thursday

Strength

Every minute for 10 minutes

2 Power Snatches + 1 Overhead Squat @ 70%

WOD

3 Rounds For Time

Run 200 Meters

6 Deadlifts (255/185)

12 Box Jumps (24/20)

6 Bar Muscle-ups


Friday

20 minute AMRAP

5 Power Cleans (155/105)

5 Wall Walks

Row 250 Meters


Saturday

For Time

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

Run 400 Meter

15 Pull-ups

36 Double-unders

15 Thrusters (105/75)

Run 400 Meters

9 Pull-ups

30 Double-unders

9 Thrusters (115/85)

Run 400 Meters

Sunday, July 31, 2022

WODs 220731 - 220806

7/31-8/6

Monday

Strength 
Back Squat
5 x 5 reps
Increase weight on each set
WOD
Partner WOD
10 minute AMRAP/REP
P1: 10 Med Ball Clean + Wall Ball Shots (20/14)
P2: Max Calorie Row
Score is number of rounds completed + total calories rowed

Tuesday

Strength
Every 2 minutes for 16 minutes (8 sets)
1 Clean Pull + 1 Clean High Pull + 2 Power Clean & Jerks
Increase weight on each set
WOD
5 Rounds For Time
5 strict Pull-ups
10 Deficit Push-ups (45lb bumpers/35lbs bumpers)
15 Air Squats
20 Hollow Rocks

Wednesday

3 Rounds For Time
6 Ring Muscle-ups
12 Devils Press (pick load)
Run 200 Meters

Thursday

Strength
Every 2 minutes for 16 Minutes (8 sets)
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatches
Increase weight on each set
WOD
21-15-9 Rep rounds for time
Overhead Squat (95/65)
Knees To Elbows

Friday

The Chief
Five- 3 minute AMRAPs
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute between AMRAPS

Saturday

4 Rounds For Time
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
R1-95/65, R2-115/75, R3-135/95, R4-155/10