WODs 230326 - 230401

 3/26-4/1

Deload Week

Monday

Strength

Back Squat

5 reps each @ 40%, 50%, 60%

WOD

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups

Tuesday

Strength

Shoulder Press

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds For Time

100 Meter Farmers Carry (50lb DBs/35lb DBs)

8 Power Cleans (155/105)

15 Ring Push-ups

Wednesday

5 Rounds For Time

Row 15 Calories

10 Burpee Box Jump Overs

10 Chest To Bar Pull-ups 

Thursday

Strength

Deadlift 

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds of 60 seconds at each station for max reps

Air Bike, Calories

Wall Balls

Push-ups

Hang Power Cleans (95/65)

Rest 1 minute

Friday

Strength

Bench Press

5 reps each @ 40%, 50%, 60%

WOD

12 minute AMREP

Row 50 Calories

40 Double-unders

30 Toes To Bar

20 Power Snatches (95/65)

10 Bar Muscle-ups

Saturday

5 Rounds For Time

15 Kettlebell Swings (55/35)

10 Box Jumps

5 Clean & Jerks (155/105)

WODs 230319 - 230325

 3/19-3/25

Monday

Strength

Shoulder Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Air Bike 500

9 Front Squats (135/95)

15 Ring Push-ups

Tuesday

Strength

Deadlift 

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

5 Rounds For Time

3 Bar Muscle-ups (3 Strict Chest To Bar Pull-ups)

2 Box Jumps (30/24)

1 Power Clean (185/135)

Wednesday 

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Thursday 

Strength

Bench Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

4 Rounds For Time

12 Pull-ups

6 Power Snatch (115/85)

30 Double-unders

Friday

Strength

Back Squat

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Row 20/15 Calories

10 Box Jumps (24/20)

20 Push-ups

Saturday

Run 400 Meters

35 Wall Balls (20/14)

35 DB Hang Clean & Jerk (pick weight)

Run 400 Meters

25 Wall Balls

25 DB Hang Clean & Jerk

Run 400 Meters

15 Wall Balls

15 DB Hang Clean & Jerk

WODs 230312 - 230318

 3/12 - 3/18

Monday

Strength

Deadlift 

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Tabata (8 rounds/16 intervals)

Knees To Elbows

Burpees

Tuesday

Strength

Bench Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

9 minute AMRAP

6 Hang Power Cleans (135/95)

3 Ring Muscle-ups

Wednesday 

25 minute AMRAP 

Row, 15 Calorie

15 Pull-ups

15 Push-ups 

Run 100 Meters

Thursday

Strength

Back Squat

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Annie

50-40-30-20-10

Rep Rounds For Time

Double-unders

Sit-ups

Friday

Strength

Shoulder Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

For Time

9 minute Ascending AMREP 

3-6-9-12-15-18-21…

Strict Handstand Pushups

Chest To Bar Pull-ups 

Box Jumps (24/20)

Saturday

5 Rounds For Time

30 Wall Balls (20/14)

15 Box Jumps(24/20)

30 Kettlebell Swings (55/35)

WODs 230305 - 230311

 3/5 - 3/11

Monday

Strength

Bench Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

5 Rounds For Time

3 Wall Walks

6 Burpee Box Jumps (24/20)

12 Alternating DB Snatches (50/35)

Tuesday

Strength

Back Squat

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

For Time

21-15-9

Pull-ups

42-30-18

Double-unders

Wednesday

For Time 

30-25-20

Row, Calories

15-12-9

Squat Cleans (155/115)

30-25-20

Push-ups

Thursday

Strength

Shoulder Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

10 minute AMRAP

30 Double-unders

10 DB Push Press (pick load)

10 Toes To Bar

Friday

Deadlift 

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

4 Rounds For Time

Air Bike 500 Meters

6 Bar Muscle-ups

40 Foot Handstand Walk

Saturday

‘Coe’

10 Rounds For Time

10 Thrusters (95/65)
10 Ring Push-ups