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WODs 241215 - 241221

  12/15-12/21 Monday: Strength: 15 minutes to establish a 1RM Dead-lift WOD: 4 Rounds 1 minute: Air Bike, Max Calories Rest 15 seconds 1 minute: Max Rep Wall Balls (20/14) Rest 15 Seconds Tuesday: WOD 1: 2 Rounds For Max Reps 2 minutes: Clean & Jerk (135/95) 2 minutes of rowing 2 minutes of burpees WOD 2: 4 rounds of 30 seconds on/10 seconds off of: Front Plank Side Plank (right side) Hollow Hold Side Plank (left side) Wednesday: 21-15-9-3 rep rounds for time: Overhead Squat (95/65) Chest to Bar Pull-up Thursday: 21-15-9 rep rounds for time: Power Clean (135/95) Ring Dips Air Bike    (Calories) Friday: Strength: Close Grip Bench Press 5 x 3reps @ 85% of 1 RM WOD: 2 Rounds For Time Run 200 Meters 15 Burpee Box Jump Overs (24/20) Run 200 Meters 30 Wall Balls (20/14) Saturday: Mark P’s 60th B’Day WOD Buy In: 60 Double-unders (150 single) 2 Rounds: 12 Power Cleans (185/115) 21 Box Jumps (30/24) 19 Dead-lifts (275/165) Cash out: Row 64 Calories Then, Rest 5 minutes, 3 minu...
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WODs 241208 - 241214

  12/8-12/14 Monday: Barbell Complex 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. Tuesday: Strength: Hang Power Clean 5 x 3 reps @ 80% of 1RM WOD 12 minute AMRAP 100 Double unders 50 Air Squats 40 Burpees 30 Wall Balls (20/14) 20 Toes To Bar 10 Strict Handstand Push-ups 5 Ring Muscle ups Wednesday: Strength: Back Squat 5 reps @ 65%,70%,75%,80%,85% WOD: For time: 7 rounds of: 6 Chest To Bar Pull-ups 6 Squat Cleans (155/105) 6 Box Jumps (30/24) Thursday: Strength: Shoulder Press 3 reps @ 65%,70%,75%,80%,85% of 1RM WOD: For Time 50 Devils Presses (pick weight) Friday: Strength: Pause Front Squats 5 x 3 reps @ 75% of 1RM WOD: 21-15-9 rep rounds for time: Sumo Dead...
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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 241124 - 241130

11/24-11/30 Monday Front Squat 5-3-3-2-1-1-3 Increase weight on each set, except the last set back off 10% of heaviest weight lifted WOD 8 minute AMRAP/AMREP 3-6-9-12-15-18-21… Russia KB Swings (55/35) Burpees Tuesday For Time Row 1000 Meters Then, 4 Rounds 20 Toes To Bar 15 Power Cleans (135/95) Then, Row 1000 Meters Wednesday 3 Rounds 25 Push-ups 12R/12L Single DB Bulgarian Split Squats (pick weight) 12 Strict Pull-ups 25    Medicine Ball Sit-ups (20/14) Thursday 4 Rounds For Time Air Bike 15/12 Calories 15 Russian KB Swings (55/35) 10 Box Jumps (24/20) 15 Ring Push-ups Friday Shoulder Press 7 x 3 reps WOD 3 Rounds 20 Front Plank KB Cross Body Drag 10R/10L KB 1/4 Turkish Get-up 10R/10L KB Cross Body Chop 20 KB Dead Bug Bicycle Saturday 4 Rounds For Time Run 200 Meters 12 Hang Squat Cleans (135/95) 12 Toes To Bar
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WODs 241117 - 241123

11/17-11/23 Monday Every 1:30 minutes for 12 minutes 1 Power Clean + 2 Front Squats (pick load) WOD 6 Rounds 10 Russian KB Swings (55/35) 10 Heels Elevated Air Squats (25lb bumper plate) 30 seconds Wall Sit Tuesday 10 sets of the following complex 1 Shoulder Press + 2 Push Press + 3 Push Jerk  Increase weight on each set WOD For Time Row 2000 Meters Wednesday Deadlift  5 x 5 reps increase weight on each set WOD 8 Rounds 20 seconds Max Rep Hang Power Snatch (75/55) Rest 10 Seconds 20 seconds Max Rep Knees To Elbows Rest 10 Seconds Thursday Incline DB Bench Press 4 x 12 reps Increase weight on each set WOD 12 minute AMRAP 4 Devils Press (pick weight) 7 Strict Ring Dips Friday Back Squat 5 x 5 reps Increase weight on each set WOD 4 Rounds For Time Air Bike 500 Meters 15 Russian KB Swings (70/55) 10 Pull-ups Saturday 5 Rounds For Time 100 Meter Farmers Carry (55’s/35’s) 10 Burpee Box Jumps 15 Wall Balls (20/14)
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