WODs 221225 - 221231

12/25-12/31

Monday

3 rounds for time of:

50 Air Squats

10 Chest To Bar Pull-ups

10 Ring Dips

10 Hang Power Cleans (115/85)

Tuesday

3 Rounds For Time 

8 Sumo Deadlift High Pulls

10 Front Rack Lunges

12 Back Squats

Men 135 Women 95

Wednesday

5 rounds For Time

12 Supine Ring Rows

8 Devil Press (pick weight)

12 Box Step-ups (20 inch) (pick weight)

Rest 1 min

Thursday

2 Rounds For Time

Row 30 Calories

30 Burpees

Friday

‘Nate’

20 minute AMRAP 

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/55)

Saturday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest:

First 8 intervals: Pull-ups

Second 8 intervals: Push-ups

Third 8 intervals: Sit-ups

Fourth 8 intervals: Air Squats.

There is no rest between exercises.

WODs 221218 - 221224

 12/18-12/24

Monday

Strength

15 minutes to establish a 1RM Thruster

WOD

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (55/35)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

Tuesday

Every 3 minutes for 30 minutes (10 sets)

2 Power Cleans

2 Front Squats

30 Double Unders

Increase weight on each set. Start at 60% of 1 RM Power Clean.

Wednesday

6 rounds for time of:

12 Toes-to-bars

15 Push-ups

Row 200 Meters

Thursday

20 minute AMRAP

4 Strict Chest To Bar Pull-ups

6 Thrusters (135/95) Masters (115/75)

8 Burpee Box Jumps (24/20)

Friday

Row 500 Meters

Then,

50-40-30-20-10

Double-unders

25-20-15-10-5

Russian Kettlebell Swings (70/55)

Then,

Row 500 Meters

Saturday

12 Days Of Christmas

1. Overhead Squat
2. Wall Walks
3. Hang Power Snatches
4. Burpees
5. Thrusters
6. Strict Pull-ups
7. Hang Power Cleans
8. Toes To Bar
9. Back Squats
10. Hand Release Push-ups
11. Sumo Deadlift High Pulls
12. Hollow Rocks

Men 95lbs/Women 65lbs

WODs 221211 - 221217

12/11-12/17

Monday

Ellen

3 Rounds or Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Men 50lb DBs/ women 35lb DBs

Use one DB for Snatches and a pair for the Thrusters

Tuesday

6 Rounds For Time

24 Wall Balls (20/14)

6 Ring Muscle-ups

12 Dead-lifts (225/155)

Wednesday 

For time:

10-9-8-7-6-5-4-3-2-1:

Toes-to-bars

Kettlebell Swings (70/55)

Run 100 Meters

Thursday

Hang Power Snatch

5 x 3 reps 

Increase weight on each set

WOD

For Time:

21-15-9 rep rounds

Row, Calories

Overhead Squat (95/65)

Pull-ups

Friday

Elizabeth

21-15-9

Squat Cleans (135/95)

Ring Dips

Saturday

Filthy 50

For time:

50 Box jump, 24 inch/20 inch

50 Jumping pull-ups

50 Kettlebell swings, 35lbs/25lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45lbs/35lbs

50 Back extensions

50 Wall ball shots, 20lbs/14lbs

50 Burpees

50 Double-unders

WODs 221204 - 221210

 12/4-12/10

Monday

Row 500 Meters

Then.

4 Rounds of:

12 Power Snatches (95/65)

9 Overhead Squats (95/65)

60 seconds Front Plank

Then,

Row 500 Meters

Tuesday

Strength

Deadlift

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

100 Burpees onto a 45lb Plate

Wednesday 

7 Rounds For Time

4 Bar Muscle-ups (8 chest to bar pull-ups)

12 Hollow Rocks

12 Back Squats (115/75)

Thursday

Strength

Bench Press

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

45-35-25-15

Double-unders

25-20-15-10

DB Hang Power Cleans (pick weight)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

3 Rounds For Time

10 Deadlifts (225/155)

15 Handstand Push-ups

10 Front Squats (115/85)

WODs 221127 - 221203

 11/27-12/3

Monday

21-15-9 rep rounds for time:
Power Cleans (95/65)
Push Press (95/65)
Row, Calories

Tuesday

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Wednesday 

Strength:

Push Press

5 reps each @ 65%, 70%, 75%, 80%, 85%

Rest approximately 2 minutes between sets.

WOD:

Three rounds of:

2 minute max distance row

Rest 1 minute

2 minute max rep double-unders

Rest 1 minute

Thursday

Every 3 minutes for 30 minutes (10 sets)

Air Bike 500 Meters

2 Squat Cleans (start at 50% and increase weight on each 3 minute set)

Friday

20 minute AMRAP

2 Rounds of Cindy

10 Alternating DB Snatches (50/35)

Saturday 

Old School

Dead-lift

5 reps @60%,65%,70%,75%,80% of 1RM

Bench Press

5 reps @60%,65%,70%,75%,80% of 1RM

Back Squat

5 reps @60%,65%,70%,75%,80% of 1RM

Shoulder Press

5 reps @60%,65%,70%,75%,80% of 1RM

WODs 221120 - 221126

 11/20 - 11/26

Monday

Strength 

Thruster

WOD 

Jackie

Row 1,000 Meters

50 Thrusters (45/35)

30 Pull-ups 

Tuesday

60 Double-unders

21 Hang Power Cleans (115/75)

21 Ring Dips

45 Double-unders

15 Hang Power Cleans

15 Ring Dips

30 Double-unders

9 Hang Power Cleans

9 Ring Dips

Wednesday

3 Rounds For Time

10 Kettlebell Front Rack Lunges (Right Hand)

20 Alternating Kettlebell Snatch

10 Kettlebell Front Rack Lunges (Left Hand)

20 Toes To Bar

(Men 55lbs/women 35lbs kettlebell)

Thursday

Closed

Friday

25 minute AMRAP

Air Bike 500 Meters

10 Pull-ups

20 Push-ups

30 Sit-ups 

40 Air Squats

Saturday

‘Rankle’

20 min AMRAP

6 Dead-lifts (225/155)

7 Burpee Pull-ups

10 American KB Swings (70/53)

Run 200 Meters

WODs 221113 - 221119

 11/13 -11/19

Monday

Strength

20 minutes to establish a 1RM Power Clean

WOD

8 minute AMRAP

8 Hand Release Push-ups 

12 Wall Balls (20/14)

Tuesday

5 Rounds For Time

12 DB Deadlifts*

9 DB Hang Squat Cleans*

21 Sit-ups

*Use the same pair of DBs for deadlifts and hang squat cleans

Wednesday

Strength

20 minutes to establish a 1RM Shoulder Press

WOD

3 Rounds:

1 minute: Air Bike, Max Calories

1 minute: Max Rep Box Jumps (24/20)

1 minute: Max Rep Ring Push-ups

Rest 1 minute

Thursday 

5 Rounds For Time

10 Strict Handstand Push-ups 

12 Alternating Arm Hang Kettlebell Snatches (55/35)

10 Strict Pull-ups

Friday

Strength 

20 minutes to establish a 1RM or 3RM Back Squat

WOD

4 Rounds For Time

Row 250 Meters

15 Wall Balls (20/14)

60 second Front Plank(hands on floor, feet on medicine ball)

Saturday

‘Adrian’

7 Rounds For Time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

WODs 221106 - 221112

 11/6-11/12

Deload Week

Monday

KISS Lifting Program Week 6

Power Clean 

5 x 5 @ 70%

Shoulder press

5 x 5 @60%

Back Squat 

5 x 5 @ 50%

Tuesday

Dead-lift

3 x 5 reps @ 65%

WOD

3 Rounds For Time

Row 20/15 Calories

7 Hang Power Snatch (95/65)

15 Box Jumps (24/20)

Wednesday

Power Clean

5 x 5 @ 50%

Shoulder press

5 x 5 @ 70%

Back Squat

5 x 5 @ 60%

Thursday

Front Squat

3 x 5 reps @ 65%

Bench Press

3 x 5 reps @ 65%

WOD

12 minute AMRAP

40 Double-unders

16 Alternating DB Snatches (50/35)

8 Burpee Pull-ups

Friday

Power Clean

5 x 5 @ 60%

Shoulder press

5 x 5 @ 50%

Back Squat

5 x  5 @ 70%

Saturday

3 Rounds For Time

15 DB Bench Press (50s/35s)

20 Wall Balls (20/14)

Row 25 Calories

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.

WODs 221030 - 221105

 10/30- 11/5

Monday

KISS Lifting Program Week 5

Power Clean 

5 x 5 @85%

Shoulder press

5 x 5 @75%

Back Squat 

5 x 5 @65%

Tuesday

Dead-lift

5 reps @65%, 75%, 85%

WOD

Four, 3 minute Rounds

Air Bike 20/15 Calories

Max Rep Bench Press (135/95) scale: 60% of 1RM

Wednesday

Power Clean

5 x 5 @65%

Shoulder press

5 x 5 @85%

Back Squat

5 x 5 @75%

Thursday

Front Squat

5 reps @65%, 75%, 85%

Bench Press

5 reps @65%, 75%, 85%

WOD

12 minute AMRAP

35 Double-unders

12 Pull-ups

9 Burpees

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

3 rounds, 1 min per station, for max reps of:

Bench Press (135/95)

Box Jump (24/20)

Row, Calories

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

MWF: If you finish the 5x5's with no missed reps then add 5-10lbs for the next week. If you have misses at 85% then subtract 10lbs for the next week.

Tuesday, Thursday: add 5lbs each week