Posts

WODs 250713 - 250719

7/13-7/19 Deload Week Monday Full Snatch 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 15-12-9-6 Pike Push-ups Push-ups Strict Ring Dips Tuesday Squat Clean 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% Back Squat 3 x 7 reps @ 65% WOD 5 Rounds KB Goblet Kickstand Squat (8R/8L) KB Bent Over Rows (8R/8L) 8 KB Clean & Press 16 Sit-ups Wednesday Seated Barbell Shoulder Press 4 x 10 @ 55% of 1 RM WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep DB Bench Press Max Rep Ring Rows Air Bike Max Calories Rest 1 minute between rounds Thursday Bulgarian Split Squat 4 x 8 Reps each leg WOD For Time 16-12-8-4 Wall Balls (20/14) Box Step-ups (20/20) Friday Power Snatch 3 x 3 reps @ 55% 3 x 3 reps @ 65% WOD 3 Rounds 8R/8L Single Leg KB Deadlift 8 Strict Pull-ups 16 AbMat Sit-ups  Saturday For Time 75 Double under/Single under 50 Russian KB Swings (55/35) 25 KB Clean & Press (55/35) 50 Russian KB Swings 75 Double under/ Single under
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WODs 250706 - 250712

7/6-7/12 Monday Full Snatch 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep Incline Bench Press (115/75) Max Rep DB Skull Crushers (25/20) Max Rep Ring Dips Rest 1 minute Tuesday Squat Clean 3 reps @ 85% 2 reps @ 90% 1 rep @ 93% 1 rep @ 96% Back Squat 3 reps @ 85% 2 reps @ 88% 2 reps @ 92% 1 rep @ 96% WOD 9 minute AMRAP 5 Pull-ups 7 Box Jumps (24/20) 14 Jack Knife Sit-ups Wednesday Seated DB Shoulder Press 5 x 8 reps WOD 3 Rounds 30 seconds work/30 seconds rest Max Rep Bench Press (135/95) Max Rep Strict Pull-ups Air Bike, Max Calories Thursday DB Single Leg Half Squat Jumps (2 footed landing) 5 x 5 reps each leg WOD 21-15-9 Hang Squat Clean (75/55) 16-12-8 Front Rack Reverse Lunge (75/55) 20-16-12 Floor Wipers Friday Power Clean 3 reps @ 80% 3 reps @ 85% 2 reps @ 90% 2 reps @ 93% WOD 4 Rounds 8 Romanian Deadlifts (155/105) 8 Pendlay Rows (155/105) 12 Reverse Hyper-extensions ...
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WODs 250629 - 250705

6 /29-7/5 Monday Full Snatch 3 reps @ 83% 2 reps @ 88% 2 reps @ 90% WOD 4 rounds 12 DB Floor Press 12 DB Push Press 12 Single DB Overhead Triceps Extensions Tuesday Squat Clean 3 reps @ 83% 2 reps @ 88% 2 reps @ 90% Back Squat 3 x 3 reps @ 85% 2 x 2 reps @ 90% WOD 3 Rounds Row 25 Calories 20 Medicine Ball Sit-ups Wednesday  Seated DB Shoulder Press 4 x 12 reps Increase weight on each set WOD 12 minute Ascending AMRAP/REP 2-4-6-8-10-12-14-16-20 Ring Row Box Jump(24/20) Push Press (95/65) Thursday DB Single Leg Half Squat Jumps (2 footed landing) 5 x 3 reps each leg DB Reverse Lunges 2 x 16 reps WOD 10-8-6-4-2 Back Squat (135/95) Run 200 Meters Friday 4 Rounds For Time 7 Power Cleans (155/105) 17 Wall Balls (20/14) 76 Single-unders Saturday 5 Rounds For Time 15 Russian KB Swings 12 KB Squat Clean Thrusters 9 KB Crush Push-ups 6 Strict Toes To Bar Run 200 Meters
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WODs 250622 - 250628

6/22-6/28 Monday Full Snatch 3 reps @ 78% 3 reps @ 83% 3 reps @ 88% WOD 3 rounds Bench Press Max Reps @ 75% Banded Triceps Push Down Max Reps Run 100 Meters Tuesday Squat Clean 3 reps @ 78% 3 reps @ 83% 3 reps @ 88% WOD 10 minute Ascending Reps AMRAP 2-4-6-8-10-12 Deadlift(225/155) Candlestick Strict Pull-ups Wednesday  Seated Barbell Shoulder Press 2 x 6 reps 2 x 5 reps Increase weight on each set WOD 10-8-6-4-2 Incline DB    Bench Press 2-4-6-8-10 Strict Ring Dips Row 10 Calories Thursday DB Half Squat Jumps 5 x 3reps (5 to 10lbs heavier than last week) Front Squat 2 x 5 reps @85% WOD 3 Rounds For Time 6 Burpee Box Jump Overd 12 Pull-ups Friday Power Snatch 3 reps @ 75% 3 reps @ 80% 3 reps @ 85% WOD 3 Rounds 6 Snatch Grip Deadlift @ 125% of snatch 1RM 12 Reverse Hyper-extensions Saturday Row 1000 Meters Then, 5 rounds 15 DB Push-ups 12 DB Dead-lifts 9 DB Hang Power Cleans 6 DB Push Press 3 Lateral Burpees Over DBs Then, Row 1000 Meters
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