Posts

WODs 240616 - 240622

  6/16-6/22 Monday Seated Shoulder Press 4 x 12 reps WOD 3 Rounds For Time 35 Double-unders 7R/7L KB Swing Clean & Push Press 7 Burpees Tuesday Back Squat 8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD 25-20-15-10 Row, Calories  Wall Balls (20/14) Wednesday Bench Press 8 reps @70% + 5 lbs 5 reps @ 75% + 5 lbs 3 reps @ 80% + 5 lbs 2 reps @ 85% + 5 lbs 1 rep @ 90% + 5 lbs WOD 21-15-9 Rep Rounds For Time Power Cleans (135/95) Box Jumps (24/20) Thursday Front Squat 10 reps @ 50% + 5 lbs 8 reps @ 60% + 5 lbs 5 reps @ 70% + 5 lbs 3 reps @ 80% + 5 lbs WOD 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups Push-ups Air Squats Friday Deadlift  8 reps @70% + 10lbs 5 reps @ 75% + 10lbs 3 reps @ 80% + 10lbs 2 reps @ 85% + 10lbs 1 rep @ 90% + 10 lbs WOD Row 100 Calories Saturday 4 Rounds For Time Run 200 Meters 3 Wall Walks 50 ft DB Front Rack Walking Lunges (2 DBs) 9 DB Push Press Use the same pair of DBs for both the lunges and push press.

WODs 240609 - 240615

  6/9-6/15 This week we start a 6 week  strength/hypertrophy cycle. Monday Back Squat 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD Row 100 calories Tuesday Bench Press 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD 4 Rounds Run 100 Meters Max Rep Strict Pull-ups Run 100 Meters Max Rep Strict Ring Dips Wednesday Deadlift 8 reps @70% 5 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% WOD 3 Rounds 30 AbMat Sit-ups 15R/15L Kneeling KB Chops 30 KB Dead Bug Bicycle (slow and controlled) 15 Hanging Knee Raises  Thursday Front Squat 10 reps @ 50% 8 reps @ 60% 5 reps @ 70% 3 reps @ 80% WOD 4 Rounds 12 Sandbag Cleans (alternating shoulders)(70-80/40-50) 100 Meter Farmers Carry (pick weight) Friday Incline DB Bench Press 4 x 12 reps Rest 60 seconds between sets Go heavy enough that you have only 2 reps in reserve. You can do 12 reps, but the next 2 will be very difficult. WOD 10-9-8-7-6-5-4-3-2-1 Russian KB Swings (70/55) 5 Burpees Saturday 3-6-9-12-15 Ha

WODs 240602 - 240608

  6/2-6/8 Monday 15 minutes to establish a 1RM Power Snatch WOD For Time 12-9-6-3 Power Snatch @ 70% of 1RM 36-27-18-9 Double-unders Tuesday Carl’s 50th Birthday WOD 6 Rounds For Time 4 Bear complex (deadlift-power clean-front squat-shoulder press-back squat-behind neck shoulder press) 24 single unders Then, Row 50 Calories Wednesday 20 minute AMRAP Run 200 Meters 20 Kettlebell Swings (55/35) 5 Bar Muscle-ups Thursday Power Cleans 4 x 5 reps @ 70% of 1 RM Back Squats 4 x 8 reps @ 70% of 1 RM Pendlay Rows 4 x 8 reps (pick weight) Shoulder Press 4 x 8 reps @ 65% Rest 60 seconds between sets Rest 1:30-2:00 between exercises  Friday For Time 10-9-8-7-6-5-4-3-2-1 DB Bench Press Strict Pull-ups Reverse Lunges (each leg) Medicine Ball Sit-ups Saturday  4 Rounds For Time Run 400 Meters 8 Push Press (135/95) 10 Russian KB Swings (70/35) 12 Box Jumps (24/20)

WODs 240526 - 240602

5/ 26-6/1 Monday   4 Rounds For Time Run 800 Meters or Air Bike 2,400 Meters 25 Pull-ups 50 Push-ups 75 Air Squats Tuesday 4 Rounds    (not for time) 15 Barbell Curls (pick weight) 20 DB Renegade Rows (pick weight) 5R/5L DB 1/2 Turkish Get-up (pick weight) Use one of the DB’s from renegade rows for the 1/2 TGU. Wednesday  Back Squat 5 x 8 Reps Increase weight on each set Rest 90-120 seconds between sets WOD  For Time 10-8-6-4-2 Bench Press (3/4 Body weight) 20-18-16-14-12 Box Step-ups (20/20) Thursday Deadlift 4 x 8 reps @ 70% of 3RM (from 5/9/2024) Rest 90 seconds between sets WOD For Time 42 Double-unders 21 Push-Press (95/65) 21 Toes To Bar 30 Double-unders 15 Push-Press 15 Toes To Bar 18 Double-unders 9 Push-Press 9 Toes To Bar Friday 3 Rounds For Time 12 Incline Bench Press (135/95) 15 Ring Dips 9 Squat Cleans (135/95) Run 200 Meters Saturday  20 minute AMRAP 16 Russian KB Swings (70/35) 12 Box Jumps (24/20) 8 Strict Chest To Bar Pull-ups