Posts

WODs 260308 - 260314

3/8-3/14 Monday Bench Press 2 x 5 reps @ 75% 2 x Max Rep Rest 60 seconds between reps WOD 5 Rounds 7 Burpee Box Jumps (24/20) 10 Strict Ring Dips Tuesday  Back Squat 4 x 7 reps As Heavy As Possible WOD 3 Rounds For Time Air Bike, 10/8 Calories 40 FT Overhead DB Walking Lunge 10 Strict Pull-ups  Wednesday  7 Rounds For Time  15 Push-ups 12 Calorie Row 9 Shoulders To Overhead 6 Hang Power Cleans Rest 1 minute between rounds Thursday  3 Rounds 9 Pendlay Rows 7 Hang Power Cleans 5 Shoulder Press Men 95/women 65 3 Rounds 9 Pendlay Rows 7 Hang Power Cleans 5 Push Press Men 115/women 75 3 Rounds 9 Pendlay Rows 7 Power Cleans 5 Push Jerk Men 135/women 95 Friday 10 Rounds 5 DB Squat + Arnold Press 5 DB Bent Over Rows 5 DB Hang Squat Clean 5 DB Burpees Rest 60 seconds  Saturday 5 Rounds Run 100 Meters 8 Chest To Bar Pull-ups 8 Front Squats (135/95) 8 Handstand Push-ups Rest 1 minute 
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WODs 260301-260307

3/1-3/7 Sunday 2p Olympic Lifting with Carl Monday   10 Rounds For Time  8 Deadlifts (105/75) 6 Hang Power Cleans 4 Thrusters Row 200 Meters Tuesday 15-12-9-6 DB Incline Bench Press (50’s/35’s) Ring Dips Heels Elevated DB Goblet Squat (70/55) Hip Extension KB Gorilla Rows (each arm) (55’s/35’s) Chin-ups 20 Rotation Sit-ups between rounds Wednesday 5 Rounds 45 seconds work/15 seconds rest Single/Double unders  Push Press (75/55) Air Bike Max Calories Rest 1:15 between rounds Thursday Bench Press 5 x 5 reps As heavy as possible Zercher Squat 5 x 5 reps As heavy as possible 3 x Max Rep Feet Elevated Ring Rows 3 rounds: 60 second Front Plank 30 Rep Dead Bug Bicycle Friday 20 minute AMRAP Row 250 Meters 12 Sumo Deadlifts (185/115) 4 Wall Walks Saturday 20 minute Ascending AMRAP/AMREP 3-6-9-12-15-18-20-21 Hang Squat Clean Thruster (95/65) Pull-ups 20 Double-unders after each round
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WODs 260222 - 260228

2/22-2/28 Sunday 2p Olympic Lifting with Carl Monday 5 Rounds 10 Incline DB Bench Press (50’s/35’s) 16 Alternating KB Cleans (70/55) Row 500 Meters Tuesday 15 minutes to work up to a 1 Rep Max: Snatch Pull + Squat Snatch WOD 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch @ 65% of today’s 1RM 10-9-8-7-6-5-4-3-2-1 Lateral Burpees Over The Barbell Wednesday 15 minutes to work up to a 1 RM Squat Clean & Jerk WOD 10 Rounds For Time  1 Squat Clean @ 70% 2 Wall Walks 3 Strict Pull-ups  Thursday Air Bike 2000 Meters Then, 10 Rounds 5 Strict Pull-ups  10 Push-ups  15 Air Squats Then, Air Bike 2000 Meters Friday  20 minute AMRAP 50 Single-unders 30 Russian KB Swings (55/35) 20 AbMat Sit-ups  Saturday 5 Rounds For Time Row 20 Calories 15 Push-ups 5 Squat Snatches (115/85)
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WODs 260215 - 260221

2/15-2/21 Monday 2 Rounds 50/40 Calorie Row 40 Box Step-ups (20/20) 30 Bench Press (135/95) 20 Walking Lunges (35’s/25’s) 10 Renegade Rows (35’s/25’s) Tuesday Zercher Squat 5 x 7 reps Increase weight on each set  WOD 4 Rounds For Time  Air Bike 500 Meters 7 Devils Press 10 Strict Ring Dips Wednesday  5 Rounds For Time 12 Alternating KB Cleans (55/35) 8 Burpee Box Jumps (24/20) 6 Strict Chest To Bar Pull-ups  Thursday For Time Row 1,000 Meters, Then, 20-15-10-5 Russian KB Swings (70/55) Push-ups Goblet Squat (70/55) Then Row 1,000 Meters Friday 20 minute AMRAP 45 Double-unders 15 Push Press (95/65) 15 Toes To Bar Saturday 3 Rounds For Time Air Bike 1,000 Meters 15 Front Squats (95/65) 15 Ring Push-ups Sunday 2p - Olympic Lifting With Carl
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