Posts

WODs 241013 - 241019

10/13-10/19 Monday 20 minutes 5 RM Back Squat WOD 7 minute AMRAP 9 Thrusters (95/65) 9 Chest To Bar Pull-ups Tuesday Push Press 5 x 6 reps As Heavy As Possible WOD 7 Rounds For Time 7 Toes To Bar 9 Box Jumps (24/20) Wednesday Snatch 5 reps @ 70% 3 reps @ 75% 3 reps @ 80% 3 reps@ 85% Snatches are not touch-n-go. Get a good set up on each lift WOD 9 minute AMRAP 7 Deadlifts (225/155) 7 Handstand Push-ups  Thursday 3 Rounds, 2 minutes at each station Row, Calories Single-unders Air Bike, Calories Rest 2 minutes Friday Power Cleans 5 reps @ 70% 3 reps@ 75% 3 reps @ 80% 3 reps @ 85% Power Cleans are not touch-n-go. Get a good setup on each rep. WOD 8 Rounds Tabata Front Plank Tabata Side Plank Tabata Jack Knife Sit-ups Tabata Side Plank Saturday 5 Rounds For Time 10 Overhead Squats (115/75) 8 Lateral Burpees Over Barbell Run 200 Meters
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WODs 241006 - 241012

10/6-10/12 Monday 10-8-6-4-2 Rep Rounds For Loads Back Squat Bench Press Pendlay Row *increase weight on each round Tuesday 20 minutes to work up to 1 RM Snatch WOD 14 minute AMRAP Row 250 Meters 14 Push-ups 7 Box Jumps (30/24) Wednesday 5 rounds 2 minute Air Bike Max Calorie Rest 2 minutes 2 minute Row Max Calories Rest 2 minutes Thursday For Loads, not for time 10-8-6-4-2 Front Squat Shoulder Press Deadlift Increase weight on each round Friday 5 Rounds For Time 16 Alternating KB Snatches (55/35) 20 Hollow Rocks Saturday 5 Rounds For Time 10 DB Bench Press (pick load) 15 Wall Balls (20/14) Run 200 Meters
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WODs 241006 - 241012

10/6-10/12 Monday 10-8-6-4-2 Rep Rounds For Loads Back Squat Bench Press Pendlay Row *increase weight on each round Tuesday 20 minutes to work up to 1 RM Snatch WOD 14 minute AMRAP Row 250 Meters 14 Push-ups 7 Box Jumps (30/24) Wednesday 5 rounds 2 minute Air Bike Max Calorie Rest 2 minutes 2 minute Row Max Calories Rest 2 minutes Thursday 10-8-6-4-2 Front Squat Shoulder Press Deadlift Increase weight on each round Friday 5 Rounds For Time 12 Alternating KB Snatches (55/35) 15 Hollow Rocks Saturday 5 Rounds For Time 10 DB Bench Press (pick load) 15 Wall Balls (20/14) Run 200 Meters
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WODs 240929 - 241005

9/29-10/5 Monday 7 minute EMOM 3 Front Squats @ 70% of 1RM WOD 5 Rounds For Time 12 Push Jerks (95/65) 15 Pull-ups Tuesday  7 minute EMOM 3 Deadlifts @ 70% of 1RM WOD 8 minute AMRAP 8 Hang Power Snatches (95/65) 8 Burpees  Wednesday 30 minute AMRAP Row 500 Meters Run 400 Meters Thursday Weighted Ring Dips 6 x 5 reps Increase load on each set WOD 3 Rounds For Time  30 Double-unders  15 Deadlifts (185/125) 15 Box Jumps (24/20) Friday 7 minute EMOM 3    Power Cleans @ 70% of 1 RM WOD 5 Rounds For Time 10 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20) Saturday Weighted Pull-ups 6 x 5 reps Increase load on each set 5 Rounds For Time 8 Bench Press (185/125) 20 Russian KB Swings (70/55)
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WODs 240922 - 250928

9/22-9/28 Monday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats Increase weight on each set if you are able. WOD  21-15-9 Rep Rounds For Time Medicine Ball Cleans (20/14) Ring Dips Tuesday 3 Rounds, 1 minute at each station for max reps  Air Bike, Calories Push-ups Box Jumps (24/20) Strict Pull-ups Sit-ups Rest 1 minute Wednesday 4 Rounds For Time Row 10 Calories 15 Thrusters (95/65) 20 Russian Kettlebell Swings (55/35) Thursday Strength Every 90 seconds for 15 minutes (10 sets) 1 Power Clean + 1 Hang Squat Clean + 1 Jerk Increase weight on each set if you are able. WOD 3 Rounds For Time Air Bike 20/15 Calories 12 1 push-up Renegade Rows (pick weight) 6 Alternating Kettlebell Cleans (70/55) 12 Knees To Elbows Friday 50-40-30-20-10 Double-unders 15-12-9-6-3 Dumbbell Dead-lifts (pick weight) 15-12-9-6-3 Burpee Pull-ups Saturday  3 Rounds For Time 100 Ft Walking Lunge 20 Box Step-ups (20 inch box) 20 Wall Balls (20/14) 10 Strict
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