Posts

WODs 230330 - 230405

3/30-4/5 Monday For Time Air Bike 2000 M 5 Rounds 6 Deadlifts (275/205) 8 DB Hang Power Cleans (50’s/35’s) 12 Hand Release Push-ups Air Bike 2000 M Tuesday 4 Rounds 12 Incline DB Bench Press 12 Strict Pull-ups 24 Reverse Lunges (weighted) 12 Strict Ring Dips 24 Diagonal Hanging Knee Raise Rest 2 Minutes Wednesday 3 Rounds for max reps at each station 1 minute: Double KB Burpee Dead-Lift (70’s/55’s) 15 seconds rest 1 minute: Double KB Swing Clean & Jerk (55’s/35’s) 15 seconds rest 1 minute: Box Jump (24/20) 15 seconds rest Air Bike, Calories Rest 1:30 Thursday 20 minute AMRAP 10 Strict Pull-ups 10 Shoulders To Overhead (115/75) 10 Back Squats (115/75) Friday 5 Rounds For Time 35 Double-unders 7 KB Swing Snatch-Right 7 KB Swing Snatch-Left 7 Strict Toes To Bar Saturday 12-10-8-6-4 Bench Press DB Romanian Deadlift  KB Gorilla Row Weighted Lunges (each leg) DB Curl To Overhead Press DB Skull Crushers Jack Knife Sit-ups (x2)
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WODs 250323 - 250329

3/23-3/29 Monday 10 Rounds 3 deadlifts + 2 Hang Squat Cleans + 1 Jerk Increase weight on each set WOD 9 minute AMRAP 3 Strict Handstand Push-ups  6 Strict Pull-ups 9 Goblet Squats (55/35) 25 Double-unders Tuesday WOD 1: 5 -3 minute AMRAPs 12 Russian KB Swings 9 Push-ups 6 Squat Jumps rest 1 min between AMRAPs WOD 2: Row 1,000 Meters For Time Wednesday 7 Sets Of The Following Complex 3 Shoulder Press + 2 Push Press + 1 Push Jerk WOD For Time Row 500 Meters 30 Devils Presses (pick weight) Thursday Back Squat 5 x 5 reps Increase weight on each set WOD For Time 10-20-30-40-50 Double-unders 50-40-30-20-10 AbMat Sit-ups Friday 15-12-9-6-3 Rep Rounds For Time Bench Press (135/95) Pull-ups Power Cleans (135/95) Ring Dips Saturday 20 minute AMRAP 4 Wall Walks 16 Alternating Dumbbell Snatches (pick weight) 12 Box Jumps (24/20)
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WODs 250316 - 250322

3/16-3/22 Monday 20 minute AMRAP 10 Toes-to-Bar 10 KB Swing Clean & Jerks (55/35 lb DB) (5 right/5 left) 15 Calorie Row Tuesday Back Squat 7 x 3 reps @ 85% WOD: Death By Strict Pull-ups or Ring Rows Wednesday Shoulder Press 5 x 7 reps Increase weight on each set WOD For Time 10-8-6-4-2 Wall Balls (20/14) 2 Push-up Burpees Thursday 5 Rounds For Time 8 DB Clean and Push Press (not hang) 8 DB Goblet Squat into L/R Reverse Lung 8 DB Bent Over  Row 8 DB Floor Press Use the same DBs for each exercise Friday 20 Minute EMOM 1 minute: 10 Russian KB Swings + 5 Burpees 1 minute: 7 KB Dead Stop Cleans (R)+ 5 Burpees 1 minute: 7 KB Dead Stop Cleans (L)+ 5 Burpees 1 minute: 10 Supine Ring Rows + 5 Burpees 1 minute: Rest Saturday 10 Rounds For Time 8 Thrusters (95/65) masters (75/45) 40 Double-unders
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WODs 250309 - 230315

3/9-3/15 Monday Power Clean 7 x 3 reps Increase weight on each set Front Squat 5 x 3 reps @ 85% WOD 10 minute AMRAP 25 Double-unders 15 Push-ups 5 Chest To Bar Pull-ups Tuesday 3 Rounds For Time Row 500 Meters Rest 30 seconds 20 Russian KB Swings Rest 30 seconds 10R/10L KB Swing Clean & Press Rest 30 seconds 20 KB Goblet Squats Rest 30 seconds 20 Sit-ups (feet anchored by the KB) Rest 1 minute between rounds Wednesday Power Snatch 7 x 3 reps Increase weight on each set Snatch Balance 5 x 3 reps @ 75% of max weight on power snatch Thursday 20 minute AMRAP 10 Deadlifts (185/115) 12 Hand Release Push-ups 15 Box Jumps (24/20) Friday Shoulder Press 7 x 3 reps Increase weight on each set WOD Death By Russian KB Swing and Burpees Minute 1: 1 KB swing + 1 Burpee Minute 2 : 2 KB swings + 2 Burpees Minute 3: 3 KB swings + 3 Burpees Minute 4: 4 KB swings + 4 Burpees Keep adding one rep to each exercise until failure to complete all reps in one minute. Saturday 2 Rounds For Time Row 30 Calorie...
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WODs 250302 - 250308

3/2-3/8 Monday Strength Back Squat 7-7-7 Front Squat 5-5-5 Increase weight on each set WOD 3 Rounds For Time Bike 500 Meters 10- 1 Push-up Renegade Rows (pick weight) 15 Wall Balls (20/14) Tuesday 20 minute AMRAP 100 Ft Front Rack Kettlebell Carry(55/35) switch hands at 50 ft 7 Chest To Bar Pull-ups 9 Toes To Bar Wednesday Strength Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 WOD For Time Row 2,000 Meters Thursday 3 Rounds For Time  20 Alternating KB Swing Snatch 15 KB Diamond Push-up 10R/10L 1/4 KB Turkish Get-up 10R/10L KB Front Rack Reverse Lunge Rest 2 minutes between rounds Friday Strength  Power Clean 3-3-3-3-3 WOD For Time 3 Rounds For Time 30 Air Squats 15 Seated DB Shoulder Press (pick weight) 10 Strict L-Pull-ups Saturday 3 Rounds For Time Row 500 Meters 15 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
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