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 

WODs 221023 - 221029

 10/23-10/29

Monday

KISS Lifting Program Week 4

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

3 Rounds For Max Reps At Each Station
Minute 1: Wall-balls (20/14)
Minute 2: Strict Pull-ups
Minute 3: Russian Kettlebell Swings (55/35’
Minute 4: Strict Ring Dips

Minute 5: Rest

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

Baseline

For Time

500 meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

4 Rounds For Time

40 Double-unders

8 Man Makers (pick weight)

16 Toes To Bar

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 

WODs 221016 - 221022

10/16-10/22

Monday

KISS Lifting Program Week 3

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

21-15-9

Row, Calories

Box Jump (24/20)

Pull-ups

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

3 Rounds For Time

15 Supine Ring Rows

20 Sit-ups

15 Kettlebell Crush Push-ups

Air Bike 500 Meters

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

5 Rounds For Time

9 Burpees

12 Ring Dips

15 Sumo Dead-lift High Pulls (95/65)

Run 200 Meters

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  

WODs 221009 - 221015

10/9-10/15

Monday

KISS Lifting Program Week 2

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 

In 9 minutes complete as many rounds as possible

3-6-9-12-15-18-21-24

Devils Press (pick load)

Chest To Bar Pull-ups

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

6 Russian Kettlebell Swings (70/55)

9 Hand Release Push-ups

12 Box Jumps (25/20)

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

2 Rounds For Time

Run 400 Meters

40 Overhead Walking Lunges  (45lb plate/25lb plate)

30 Toes To  Bar

20 Handstand Push-ups

10 Bar Muscle-ups

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 

WODs 221002 - 221008

 10/2-10/8

Monday

KISS Lifting Program Week 1

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

Annie

50-40-30-20-10 Rep rounds for time

Double-unders

Sit-ups

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

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Friday

Power Clean

5 x 5 @75%

Shoulder press

5 x 5 @65%

Back Squat

5 x  5 @85%

Saturday

3 Rounds For Time

30 Wall Balls (20/14)

20 Box Jumps(24/20)

30 Kettlebell Swings (55/35)

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