Posts

WODs 260322 - 260328

3/22-3/28 Monday Bench Press 10 reps @ 65% 7 reps @ 75% 4 reps @ 85% WOD 12 minute AMRAP 6 Power Cleans (155/105) 12 Push-ups 18 Air Squats Tuesday Back Squat 5 x 5 reps Increase weight on each set WOD 3 Rounds For Time Air Bike 1,000 Meters 15 Box Jumps 7 Chest To Bar Pull-ups 7 Ring Dips Wednesday For Time Row 50 Calories 50 Double-unders 50 Burpees Row 35 Calories 35 Double-unders 35 Burpees Row 20 Calories  20 Double-unders 20 Burpees Thursday Shoulder Press 10 reps @ 65% 7 reps @ 75% 4 reps @ 85% WOD 3 Rounds For Time 15 Pull-ups 20 V-ups 25 Push-ups Friday Dead-lift 10 reps @ 65% 7 reps @ 75% 4 reps @ 85% WOD  Every 2 minutes, for 12 minutes (2 sets): Station 1 – Air Bike, 25/18 Calories  Station 2 –  20 Alternating DB Snatch (50/35) Station 3 – 12 Burpee Box Jump or Step-Overs (24/20) Saturday 10 Rounds For Time Run 100M 7 Pull-ups 7 Hang Squat Cleans (95/65) 7 Handstand Push-ups
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WODs 260315 - 260321

3/15-3/20 Monday Strength Shoulder Press 5-5-3-1-1-1 Rep Max WOD 3 Rounds For Time Air Bike 500 Meters  12 KB Goblet Squats (55/35) 15 Ring Push-ups Tuesday Strength Deadlift  5-5-3-3-3 rep Max WOD 9 minute AMRAP 4 Strict Chest To Bar Pull-ups) 3 Box Jumps (24/20) 2 Power Cleans (135/95) Wednesday 5 Rounds For Max Rep At Each Station 45 seconds: Battle Rope Rest 15 seconds 45 seconds: Lateral KB Swing To Overhead Halo (35/25) Rest 15 seconds 45 seconds: Hanging Knee Raise Rest 15 seconds 45 seconds: Air Bike, Max Calories  Rest 1:30 minutes between rounds  Thursday  Strength Bench Press 5-5-3-1-1-1 Rep Max WOD 4 Rounds For Time 12 Pull-ups 6 Hang Power Snatch (95/65) 30 Double-unders Friday 5 Rounds For Time Row 20/15 Calories 10 Toes To Bar 20 Push-ups Saturday Run 400 Meters 35 Wall Balls (20/14) 35 DB Hang Clean & Jerk (pick weight) Run 400 Meters 25 Wall Balls 25 DB Hang Clean & Jerk Run 400 Meters 15 Wall Balls 15 DB Hang Clean & Jerk
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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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