Posts

WODs 261108- 261114

  11/8-11/14 Metabolic Strength Week 2 Monday: Strength: Back Squat 5 x 5 reps @ 5-10lbs heavier than last week WOD: 5 Rounds For Time 12 Wall Balls (20/14) Row 10 Calories Tuesday: Dead-Lift 5 x 5 reps @ 5-10lbs heavier than last week WOD: For Time: 30-20-10 Hang Power Cleans R1 (95/65), R2 (115/75), R3 (135/85) ABMAT Sit-ups Wednesday: 5 minute AMRAP 8 Shoulder Presses (95/65) 8 Pull-ups -Rest 2 minutes- 5 minute AMRAP Row, 12 Calories 12    KB High Pulls (70/55) -Rest 2 minutes- 5 minute AMRAP 9 Russian Kettlebell Swings (70/55) 9 Toes To Bar -Rest 2 minutes 5 minute AMRAP 8 KB Goblet Squats (70/55) 8 Burpees Thursday: Strength: 10 sets of the following complex at 70% (from 11/5) 2 Squat Cleans + 2 Front Squats + 1 Jerk WOD: For Time: Row 500 Meters 100 Double-unders 50 Burpees 100 Double-unders Row 500 Meters Friday: Strength: 10 minutes: Every 2 Minutes On The Minute 5 Back Squats 135/85, 155/95, 175/105, 195/115, 215/125, 235/135, 255/145, 275/155 WOD: 12 minute AMR...
Read more

WODs 261101 - 261107

11/1 - 11/7 Monday: Strength: 20 minutes to work up to a 5 RM Back Squat WOD: 8 minute AMRAP/AMREP: Ascending Ladder of 1 Goblet Squat (55/35) 1 Burpee 2 Goblet Squats 2 Burpees 3 Goblet Squats 3 Burpees Continue to add one rep of goblet squats and burpees on each round until time expires. Tuesday: Strength: 20 minutes to work up to a 5 RM Dead-lift WOD: 12 minute AMRAP 8 Push Presses (95/65) 6 Box Jumps (24/20) Wednesday: 25 minutes Row 2000 Meters Then AMRAP in remaining time 12 Wall Balls (20/14) 9 Power Snatches (95/65) 6 Chest To Bar Pull-ups Thursday: Strength: 15 minutes to work up to a 1 RM of the following complex 2 Squat Cleans + 2 Front Squats + 1 Jerk (Push or Split) Touch and go on the cleans. Do not drop the barbell WOD: 5 Rounds For Time 60 Double-unders 12 Dead-lifts (225/155) 12 Push-ups Friday: 5 Rounds For Time (25 minutes): 1 minute: Max Rep Power Clean & Jerk (95/65) 1 minute: Max Rep Pull-ups 1 minute: Max Rep Front Squats (95/65) 1 minute: Max Rep Kettlebell ...
Read more

WODs 261025 - 261031

10/25-10/31 Monday: Strength: 15 minutes to establish a 1 RM Back Squat WOD: 12 minute AMRAP 20 DB Front Rack Walking Lunges (2 DBs,pick weight) 10 Chest To Bar Pull-ups 5 Burpees Over The Dumbbells Tuesday: Strength: 15 minutes to establish a 1 RM Shoulder Press WOD: 4 Rounds For Time 30 American Kettlebell Swings (55/35) 15 Toes To Bar 45 Double-unders Wednesday: 12-10-8-6-4-2 Commando Pull-ups Hang Squat Cleans (95/65) Hand Release Push-ups Run 100 Meters between rounds Thursday: WOD 1: Row 1,000 Meters (easy pace) Rest 3 minutes 6 x 100 Meter Sprint Rows Rest 1:20 between sets WOD2: 3 Rounds 1 minute Front Plank 1 Minute KB Dead Bug Bicycle 40 Bottoms Up KB March (20 holding Right/Left Hand) Friday: Strength: 15 minutes to establish a 1 RM Dead-lift WOD: 8 rounds (32 intervals)  of the following:  20 Seconds Max Calorie Bike, 10 seconds rest 20 Seconds Max Box Jumps (20/20), 10 seconds rest 20 Seconds Max Alternating Hand Hang DB Snatch (pick weight) 10 seconds rest Rest 3...
Read more

WODs 261018 - 261024

10/18-10/24 Monday: 4 Rounds for time: 50 Double-unders 20 Lunges 15 Pull-ups 10 Shoulder Press Tuesday: 40-30-20-10 Air Bike, Calories Push-ups Russian KB Swings Wednesday: Strength: 15 minutes to establish a 1RM Power Clean WOD: 12 minute AMRAP 12 Toes To Bar 24 Double-unders 6 Hang Squat Cleans (135/95) Thursday: Strength: Front Squat 3 x 7 reps Increase weight on each set WOD 3 rounds for time of: Row 15 Calories 12 Alternating DB Sntches 9 Burpees Friday: 3 Rounds For Time; 15 Russian KB Swings (55/35) 15 Box Jumps (24/20) 15 Wall Balls (20/14) Saturday: 10 Rounds For Time 9 Dead-Lifts 6 Hang Power Cleans 3 Push Jerks Run 100 Meters (Men 155/Women 105)
Read more