Posts

WODs 250112 - 250118

1/12-1/18 Monday 20 minute AMRAP 5 Strict Handstand Push-ups 10 Box Jumps (24/20) 15 Russian KB Swings (70/55) Tuesday Back Squat 5 x 5 Reps* Front Squat* 5 x 3 Reps *Increase weight on each set  WOD 10 minute EMOM 3 Double KB Swing Cleans 2 Double KB Shoulder Press 3 Double KB Front Rack Squat Wednesday 3 Rounds For Time Row 25 Calories 20 Toes To Bar 15 Wall Balls (20/14) 10 Power Cleans (135/95) 5 Ring Muscle-ups Thursday Bench Press 5 x 8 Reps @ 75% of 1RM Strict Pull-us 5 x Max Rep WOD Max Rep Single or Double-unders 3 x 90 seconds Rest 30 seconds Friday Row 500 Meters Then, 4 Rounds 20 Air Squats 15 Ring Push-ups 10 Sumo Deadlift High Pulls (95/65) Then, Row 500 Meters Saturday 4 Rounds 2 Rope Climb 6 Devils Press (pick weight)* 12 DB Alternating Reverse Lunges (pick weight)* *use the same pair of DB’s for both exercises
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WODs 250105 - 250111

  1/5-1/11 Monday 12-10-8-6 DB Bench Press  Back Squats @ 60% Strict Chin-ups 24-20-16-12 Box Step-ups (20/20) 24-20-16-12 KB Gorilla Rows 12-10-8-6 Lying DB Skull Crushers 24-20-16-12 Jack Knife Sit-ups Bumper Plate Russian Twist (15/10) For the DB bench press, gorilla rows and DB skull crushers use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Tuesday 20 minute AMRAP Row 20/16 Calories 15 Hang Power Clean (95/65) 30 Double-unders Wednesday 12-10-8-6 Incline DB Bench Press Front Squat @ 60% DB Curl To Overhead Press Max Rep Banded Triceps Push Down 24-20-16-12 Hip Extension Hanging Knee Raises  KB Cross Body Chop (12R/12L, 10R/10L, 8R/8L, 6R/6L) For the DB incline bench press and DB curl to overhead use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Thursday 20 minute EMOM Minute 1: 10 Russian KB Swings + 5 Burpees Minute 2: 7 KB Clean From Floor + 5 Burpees Minute 3: 7...
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WODs 241229 - 250104

12/29-1/4 Monday 5 Rounds For Time  15 Russian KB Swings 5R/5L KB Swing Clean-Reverse Lunge-Overhead Press 10 KB Goblet Squats 10 KB Crush Push-ups 20 Overhead KB Sit-ups Tuesday 5 Rounds For Time Row 15/12 Calories 15 Air Squats 10 Strict Pull-ups 15 Push-ups 20 Hanging Knee Raise Rest 2 minutes between rounds Wednesday  3 Rounds For Max Reps At Each Station 1 minute: Incline DB Bench Press (50’s/35’s) 1 Minute: Ring Rows 1 Minute: Russian KB Swings (55/35) 1 Minute: Air Bike, Calories Rest 1 minute between Rounds  Thursday Back Squat 10-8-6-4-2 Increase weight on each set WOD  For Time Row 2000 Meters Friday 3-6-9-12-15 Thrusters (95/65) 15-12-9-6-3 Pull-ups Saturday 3 Rounds For Time Row 500 Meters 15 Deadlifts (185/115) 10 Burpee Box Jumps 
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WODs 241222 - 241228

12/22-12/28 Monday Strength: 15 minutes to establish a 1RM Thruster WOD: Five rounds for time: Row 250 Meters 10 Thrusters @60% of 1RM Tuesday 12 Days Of Christmas: 1 Run 100 Meters 2 Skin The Cats (rings) 3 Wall Climbs 4 Alternating Pistols 5 Toes To Bar 6 Medicine Ball Cleans (20/14) 7 Box Jumps (24/20) 8 KB Snatches (55/35) 9 Handstand Push-ups 10 Chest To Bar Pull-ups 11 Wall Balls (men 20lbs/women 14lbs) 12 Burpee Broad Jumps, 4ft minimum Wednesday  Christmas Day Closed Thursday 4 Rounds For Time Row 30 Calories 60 Double-unders 30 Burpees Friday Strength: 15 minutes to establish a 1RM Clean WOD: 21-15-9 rep rounds for time: Clean (power or squat) @ 60% of 1RM Box Jump Overs (men 24 inch/women 20 inch) Wall Balls (men 20lbs/women 14lbs) Saturday: 5 Rounds For Time 100 Single-unders 20 Knees To Elbows 100 Ft OverHead Walking Lunges (45/25 plate overhead)
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WODs 241215 - 241221

  12/15-12/21 Monday: Strength: 15 minutes to establish a 1RM Dead-lift WOD: 4 Rounds 1 minute: Air Bike, Max Calories Rest 15 seconds 1 minute: Max Rep Wall Balls (20/14) Rest 15 Seconds Tuesday: WOD 1: 2 Rounds For Max Reps 2 minutes: Clean & Jerk (135/95) 2 minutes of rowing 2 minutes of burpees WOD 2: 4 rounds of 30 seconds on/10 seconds off of: Front Plank Side Plank (right side) Hollow Hold Side Plank (left side) Wednesday: 21-15-9-3 rep rounds for time: Overhead Squat (95/65) Chest to Bar Pull-up Thursday: 21-15-9 rep rounds for time: Power Clean (135/95) Ring Dips Air Bike    (Calories) Friday: Strength: Close Grip Bench Press 5 x 3reps @ 85% of 1 RM WOD: 2 Rounds For Time Run 200 Meters 15 Burpee Box Jump Overs (24/20) Run 200 Meters 30 Wall Balls (20/14) Saturday: Mark P’s 60th B’Day WOD Buy In: 60 Double-unders (150 single) 2 Rounds: 12 Power Cleans (185/115) 21 Box Jumps (30/24) 19 Dead-lifts (275/165) Cash out: Row 64 Calories Then, Rest 5 minutes, 3 minu...
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