WODs 220424 0 220430

WODs 4/24-4/30

Monday

Strength

7 minute EMOM

3 Front Squats @ 70% of 1RM

WOD

5 Rounds For Time

24 Double-unders

12 Push Jerks (115/75)

8 Chest To Bar Pull-ups

Tuesday

Strength

7 Minute EMOM

3 Dead-lifts @ 70% of 1RM

WOD

8 minute AMRAP

8 Power Snatch (95/65)

8 Lateral Burpees Over Barbell

Wednesday

5 Rounds For Time

10 Close Grip Bench Presses @ 70%

15 Kettlebell Swings (70/55)

20 Sit-ups

Thursday

Strength

7 minute EMOM

4 Weighted Strict Pull-ups (pick load)

WOD

5 Rounds For Time

15 Wall Balls (20/14)

5 Burpee Box Jump Over (24/20)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 70% of 1 RM

WOD:

3 Rounds For Time

Run 400 Meters

12 Dead-lifts (225/155)

12 Ring Dips

Saturday

4 Rounds For Time:

Run 200 Meters

15 Overhead Squats (95/65)

15 Pull-ups

WODs 220417 - 220423

 WODs 4/17 – 4/23

Monday

5 Rounds For Time

10 Strict Handstand Push-ups

15 DB Hang Power Clean (pick load)

20 Calorie Row

Tuesday

20 Minute AMRAP

12 Barbell Front Rack Lunges (95/65)

24 Push-ups

12 Power Snatch (95/65)

Wednesday

3 Rounds For Time

Row 300 meters

20 Burpees

30 Wall Balls (20/14)

Thursday

For Time

60-50-40-30

Double-unders

15-12-9-6

Dead-lifts (225/155)

9-7-5-3

Ring Muscle-ups

Friday

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

Thrusters (95/65)

Strict Pull-ups

Box Jumps (24/20)

Saturday

3 Rounds For Time

10 Power Cleans (135/95)

20 Ring Push-ups

Run 400 Meters

WODs 220410 - 220416

WODs 4/10-4/16

Monday:

Strength:

Clean & Jerk

5 reps @ 65%

3 reps @ 70%, 75%

2 reps @ 85%, 90%

WOD:

For Time:

24-18-12

Kettlebell Swings (men 55lbs/women 35lbs)

9-6-3

Bar Muscle-ups

Tuesday:

Strength:

Back Squat 5 x 5 reps

increase weight on each set

WOD:

Four Rounds For Time On Each Round:

Run 400 Meters

Rest 1 minute

OR

Four Rounds For Time On Each Round:

Air Bike 1,200 Meters

Rest 1 minute

Wednesday:

Strength:

Snatch 5 x 3 reps

WOD:

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Thursday:

Strength:

Front Squat 5 x 3 reps

WOD:

10 minute AMRAP

5 Strict Handstand Push-ups

10 DB Hang Squat Cleans*

10 Weighted Box Step-up*

*pick load. Use the same pair of DB’s for cleans and step ups

Friday:

Strength:

Power Snatch 5 x 3 reps (touch and go)

Overhead Squat 5 x 3 reps

WOD:

4 minute max distance row. (set rower dampener on 3)

Saturday:

Partner WOD

10 Rounds For Time (5 rounds each)

P1: Run 400 Meters

P2: 10 Squat Cleans(135/95)

       10 Burpees 

WODs 220403 - 220409

 WODs 4/3-4/9

Monday:

Strength:

Every minute on the minute for 7 minutes complete:

5 Back Squats @ 70% of 1 RM

WOD:

In 10 minutes complete as many rounds as possible:

5 Standing Broad Jumps (each jump must cover at least 6 ft for men & 4 feet for women)

10 Chest to Bar Pull-ups

Tuesday:

Strength:

12 minutes to establish a 1 RM

Clean & Jerk

WOD:

Every minute on the minute for 10 minutes:

Max Effort Clean & Jerk @ 50% of 1 RM (even minute)

Max Effort Medicine Ball Sit-ups (odd minute)

Wednesday:

Strength:

Close Grip Bench Press

7 x 3 reps @ 85% of 1 RM

WOD:

21-18-15-12-9-6-3

Hand Release Push-ups

30-27-24-21-18-15-12

Double-unders

Thursday:

Partner WOD

8 Rounds for Time

P1: Row 500 Meters

P2:  3 Rounds

        7 Power Cleans (135/95)

       10 Ring Dips

Friday:

Seven rounds for loads of:

2 Dead-Lifts

2 Squat Cleans

2 Front Squats

2 Shoulder Presses

2 Push Press

2 Push Jerks

2 Back Squats

2 Overhead Squats

Rest 2 minutes between rounds.

Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Saturday:

Four rounds for time:

Run 400 Meters

25 Hang Squat Snatches (men 75lbs/women 50lbs)