2/5-2/11
Sunday, February 5, 2023
WODs 230205 - 230211
Sunday, January 29, 2023
WODs 230129 - 230204
WODs 1/29 - 2/4
Monday:
4 Rounds For Time:
7 Front Squats (135/85)
9 Handstand Push-ups
11 Toes To Bar
Tuesday:
Dead-lift
3-3-3-3-3-3-3
Wednesday:
In 20 minutes complete as many rounds as possible of:
Run 200 meters
Bench Press, 15 reps (155/85)
Thursday:
3 Rounds For Time
Row 250 Meters
20 Alternating Kettlebell Cleans (55/35)
20 Push-ups
Friday:
"FRAN"
21-15-9 rep rounds for time of:
Thrusters (95/65)
Pull-ups
Saturday:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (55/35)
60 Sit-ups
70 Burpees
Sunday, January 22, 2023
WODs 230122 - 230128
WODs 1/22 - 1/28
Monday:
4 Rounds:
60 sec Air Bike, Max Calories
30 sec rest
60 sec Max Rep DB Bench Press (pick load)
30 sec rest
60 sec Max Rep Pull-ups
30 sec rest
60 sec Max Rep Med Ball Sit-ups
30 sec rest
Tuesday:
20 Minutes To Establish A
1 Rep Max Clean & Jerk.
WOD
For Time:
Clean & Jerk, 30 reps @ 50% of your 1 RM.
Wednesday:
5 rounds for time:
30 Double-unders
15 Toes to Bar
30 Walking lunge steps holding a bumper plate overhead (45/25)
Thursday:
20 minutes to establish a
1 Rep Max Squat Snatch
WOD
For Time:
Squat Snatch, 30 reps @ 50% of your 1 RM.
Friday:
20 minute AMRAP
5 Bar Muscle-ups
15 Kettlebell Swings (55/35)
Row 25 Calories
Saturday:
For Time
Medicine Ball Run 400 meters (20/14)
30 Squat Cleans (95/65)
20 Sit-ups holding a bumper plate overhead (25/15)
10 Weighted supine ring pulls with feet on 24" plyo-box (45/25)
20 Sit-ups holding a bumper plate overhead
30 Squat Cleans
Medicine Ball Run 400 meters
Sunday, January 15, 2023
WODs 230115 - 230121
WODs 1/15-1/21
Monday:
20 minute AMRAP:
200 ft Shuttle Run
15 Box Jumps
15 Ring Push-ups
Tuesday:
Overhead Squat
3-3-3-3-3
Rest as needed.
Then,
2 minute max rep double-unders
Wednesday:
Four rounds for time:
15 Dead-lift (225/135)
10 Burpee Pullup
Run 400 Meters
Thursday:
Five rounds for time of:
10 Toes to bar
10 Power snatch (75/55)
10 Wall ball shots, (20/14)
Friday:
"Angie"
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Saturday:
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps (24/20)
10 Sumo-deadlift high-pulls (95/65)
10 Thrusters (95/65)
Rest 1 minute
Sunday, January 8, 2023
WODs 230108 - 230114
WODs 1/8-1/14
Monday:
For Time:
50-40-30-20-10 rep rounds of:
Medicine ball cleans (20/14)
Sit-ups
Tuesday:
For Time:
15-12-9-6-3-1 rep rounds of:
Bench Press (155/85)
Pull-ups
Wednesday:
For Time:
21-15-9-3
Wall Ball Shots (20/14)
Sumo Dead-lift High Pull (95/65)
Thursday:
Dead-lift
5-5-5-5-5
Rest as needed.
Then,
8 Intervals of 20 sec work/10 sec rest
Tabata Air Bike for max calories
Friday
Strength
Thruster 1-1-1-1-1 reps
WOD
5 Rounds
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Hollow Rock
Rest 15 Seconds
45 seconds Side Plank
Rest 15 seconds
Saturday:
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Sunday, January 1, 2023
WODs 230101 - 230107
WODs 1/1-1/7
Monday:
Complete as many rounds as possible in 15 minutes of:
3 Push Press
7 Front Squats
10 Pull-ups
Men use 115lbs, women use 80lbs for both the push press and front squat.
Tuesday:
3 Rounds For Time
Air Bike 1000 meters
9 Power Cleans (135/95)
15 Toes To Bar
45 Double-unders
Wednesday:
For Time:
10-9-8-7-6-5-4-3-2-1
Man makers
Ring Dips
Thursday:
10 rounds for time for each round:
Row 200 meters
Rest 60 seconds
Friday:
"Danny"
Complete as many rounds as possible in 20 minutes of:
30 Box jumps, 24 inch
20 Push Presses (men 115lbs/women 80lbs)
30 Pull-ups
Saturday:
Two rounds for time of:
Row 750 Meters
50 Kettlebell Swings (men 55lbs/women 35lbs)
25 Toes to Bar
Run 800 meters