Posts

WODs 260816 - 260822

8/16-8/22 Monday Strength: Bench Press 4 x 8 reps AHAP  Rest 90 sec between sets WOD 7 minute AMRAP 3 Deadlifts (275/185) 10 Air Bike, Calories Tuesday Strength Back Squat 4 x 8 reps AHAP Rest 90 sec between sets WOD 10 minute AMRAP/REP 5-10-15-20-25-30… Double Unders Air Squats Increase each round by five reps until time cap Wednesday 6 Rounds For Time Run 200 Meters  10 Hang Power Clean and Jerk (115/75) Row 250 Meters 10 Strict Ring Dips Thursday Strength Deadlift 4 x 6 Reps AHAP Rest 2 minutes between sets WOD For Time 50-40-30 Row, Calories AbMat Sit Ups Push Press (45/35) Friday Death By Front Squat Every 3 minutes 3 Front Squats Men’s bar loading: 65,95,115,135,155,185,205,225,245,265,275,295,315 Women’s bar loading: 55,65,85,95,115,135,145,155,165,185,195,205,225 Saturday 5 Rounds For Time 50 Double-unders 15 Incline DB Bench Press* 5 Devils Press* 10 Strict Pull-ups Rest 2 minutes between rounds *Use the same pair of DBs for bench press and devils press
Read more

WODs 260809 - 260815

  8/9-8/15 Monday Strength Deadlift 4 x 6 reps As Heavy As Possible Rest 2min between sets WOD For Time 30 Burpees 30 Russian KB Swings (70/55) Air Bike, 30 Calories Tuesday For Time 100 Wall Balls* *30 Double-unders/60 single-unders each time you break Wednesday 30 minute AMRAP/Rep 5-10-15 Hang Power Cleans (95/65) Push-ups Ring Rows Run 200 Meters after each 5-10-15 series Each move for 5, each move for 10, each move for 15, then repeat that cycle for 30 min Thursday Strength Back Squat 4 x 8 reps As Heavy As Possible  Rest 2 minutes between sets WOD 12 minute AMRAP 12 Alternating DB Snatches (pick weight) 12 Jack Knife Sit-ups  Friday Strength Bench Press 4 x 8 reps As Heavy As Possible WOD Every 3 minutes For 12 minutes Row 20 Calories Max Rep Push Press (115/75) Saturday For Time 20-18-16-14-12-10-8-6-4-2 Russian KB Swings (55/35) 10-9-8-7-6-5-4-3-2-1 Feet Elevated Push-ups (24/20) 20-18-16-14-12-10-8-6-4-2 Sit-ups 10-9-8-7-6-5-4-3-2-1 Strict Ring Dips 10-9-8-7-6-5-4...
Read more

WODs 260803 - 260808

8/3-8/8 Monday Strength Bench Press 4 x 8 reps As Heavy As Possible Rest 2 minutes between sets WOD 9 minute AMRAP 9 Hang Power Cleans (95/65) 12 Burpees Tuesday Strength Back Squat 4 x 8 reps As Heavy As Possible Rest 2 minutes between sets WOD For Time 21-15-9 Wall Balls (20/14) Ring Rows Wednesday 5 Rounds For Time Run 400 Meters 15 Push-ups 10 Box Jumps (24/20) Thursday Strength Dead-lift 5 x 5 reps As Heavy As Possible Rest2 minutes between sets WOD For Time 5 Rounds 50 Single-unders 10 Ab Roll-outs Friday For Time 30-20-10 Calorie Row Ring Dips Saturday 20 minute AMRAP 60 Double-unders 20 Alternating DB Snatches 15 Goblet Squats M50/W35
Read more

WODs 260726 - 260801

7/26-8/1 Monday: Strength: Power Clean 5 x 5 reps @ 85% of 1 RM Rest 2 minutes between sets WOD: 9 Minute AMRAP 15/12  Calorie Row 15 Russian KB Swings (55/35) 5 Bar Muscle-ups Tuesday 3 Rounds for time of: 75 Double-unders 15 Toes To Bar 15 KB Snatch, Right Arm (55/35) 15 KB Snatch, Left Arm (55/35) Wednesday: Strength: 15 minutes to establish a 1RM Front Squat WOD: 9 minute AMRAP/Rep 3-6-9-12-15-18-21 Single KB Clean (70/55) Burpees Thursday: Strength: Shoulder Press 5 x 5 reps @ 75% WOD: Three Rounds For Time 30 Double-unders 15 Push Jerks (95/65) 10 Knees To Elbows Friday: Three Rounds For Time: Row 500 Meters 30 Medicine Ball Cleans (20/14) 15 Bench Press (155/105) Saturday: Five Rounds For Time: Air Bike 500 METERS 5 Strict Handstand Push-ups 10 Chest To Bar Pull-ups 15 Hand Release Push-ups 20 Air Squats
Read more