Posts

WODs 251207 - 251213

12/7-12/13 Monday Front Squat 3 reps @ 70% 2 reps @ 80% 1 reps @ 90% 2 reps @ 80% 3 reps @ 70% WOD 3 Rounds For Time: Row 250 Meters 15 Toes to Bar 10 Power Cleans (135/95lbs) Tuesday 20 minute AMRAP Air Bike 15/12 Calories 10 Ring Dips 5 Burpee Box Jump Overs (24/20) 10 Pull-ups Wednesday  4 Rounds For Time 12 Bench Press (155/105) 12 Kettlebell Swing Squat Cleans-6 right arm/6 left arm(55/35) 30 Double-unders Thursday 4 Rounds For Time Row 300 Meters 12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag) 100 Meter Suitcase Carry (switch hands at 50 meters) (70/55) Friday 20 minute AMRAP 5 Hang Power Snatch (95/65) 7 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 30 minute AMRAP 5 Handstand Push-ups  10 Pull-ups 15 Russian KB Swings (70/55) 20 Box Step-ups (20/20)
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WODs 251130 - 251206

11/30-12/6 Monday 6 Rounds For Time 4 Chest To Bar Pull-ups  8 Burpee Box Jump Overs (24/20) 12 DB Front Rack Lunges (pick weight) Tuesday Air Bike 1000 Meters Then, 100 American Kettlebell Swings* (55/65) *After every 20 swings do 50 jump rope singles Then, Air Bike 1000 Meters Wednesday Every 1:30 For 9 minutes 2 Power Cleans + 2 Hang Power Cleans + 1 Jerk @ 70% of 1RM Every 2 minutes for 8 minutes 10 Front Squats (95/65) 10 Burpees Max Rep Ring Dips Thursday 4 Rounds For Time Row 25 Calories 20 Push Balls (20/14) 15 Med Ball Sit-ups (20/14) Friday Bench Press 5 x 5 reps @ 80% of 1 RM WOD 3 Rounds For Time 3 Wall Walks 15 V-ups 45 Jump Rope Singles Saturday 5 Rounds For Time  Row 15 Calories 10 KB Squat Clean Thrusters 20 Russian KB Swings 10 KB Crush Push-ups Men 70lbs/women 55lbs
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WODs 251123 - 251129

11/23-11/29 Monday 2 Rounds for time of: 30 Med Ball Cleans (20/14) 15 Dumbbell Push Press (pick weight) 15 Feet elevated Ring Rows Rest 5 min, then... 2 Rounds for time of: 30 Wall Ball Shots, 20/14 15 Burpees 15 Pull-ups (scaled: use a band) Tuesday 3 Rounds 12 Incline DB Bench Press (as heavy as possible) 24 Alternating Goblet Reverse Lunges (pick weight)) 12 Chin-ups 12 Jack Knife Sit-ups 12 Hip Extension  24 DB Cross Body Hammer Curls (12 each arm)(pick weight) 12 Triceps Push Down (55-75/30-50) Wednesday 20 minute ascending AMRAP/Rep 3-6-9-12-15-18-21… Thrusters (75/55) Pull-ups Box Jumps(24/20) Thursday For Time  15-12-9-6 Bench Press (155/105) 15-12–9-6 Power Clean (135/95) 30 Double-unders or 60 singles Friday 3 Rounds For Time Row 500 meters 30 Russian KB Swings (55/35) 20 Ring Push-ups 15 Medicine Ball Sit-ups (20/14) Saturday 20 minute AMRAP 10 Push Presses (95/65) 10 Box Step-ups (20/20) 10 Pull-ups
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WODs 251116 - 251123

11/16-11/23 Monday Strength Front Squat 5 x 5 reps Increase weight on each set WOD 3 Rounds For Time Bike 500 Meters 10- 1 Push-up Renegade Rows (pick weight) 15 Wall Balls (20/14) Tuesday 3 Rounds For Time 100 Ft Front Rack Kettlebell Walking Lunge(55/35) switch hands at 50 ft 12 Chest To Bar Pull-ups 12 Toes To Bar Wednesday Strength Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 WOD 5 Rounds 45 seconds work/15:seconds rest Front Plank Side Plank KB Dead Bug Bicycle Side Plank Thursday 3 Rounds For Time  20 Alternating KB Swing Snatch 15 KB Diamond Push-up 10R/10L 1/4 KB Turkish Get-up 10R/10L KB Front Rack Reverse Lunge Rest 2 minutes between rounds Friday For Time 4 Rounds For Time 30 Air Squats 15 DB Hang Clean & Jerk (pick weight) 10 Strict Pull-ups Saturday 4 Rounds For Time Row 500 Meters 10 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
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WODs 251109 - 251115

11/9-11/15 Monday 3 Rounds Air Bike 15/12 Calories 3 rounds of 5 Pull-ups 10 Push-ups 15 Air Squats Tuesday 4 Rounds DB Bench Press 12 reps (Same weight on each set) Back Squat 7 reps (Same weight on each set) Shoulder Press 8 reps (Same weight on each set) KB Gorilla Rows, 12 reps Hanging Knee Raise 20 reps Rest 2 minutes between rounds Wednesday 5 Rounds For Time  Row 15/12 Calories 12 Dead-lifts 9 Hang Power Cleans 6 Jerks Men 115/Women 75 Thursday 4 Rounds 7 Power Cleans (Same weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Rest 2 minutes between rounds Friday 7 Rounds 15 Russian KB Swings 12 Alternating KB Clean & Jerk 9 KB Goblet Squats 6 KB Crush Push-ups  3 Chest To Bar Pull-ups Rest 1 minute between rounds Men 55lbs/Women 35lbs Saturday  4 Rounds Incline DB Bench Press 12 Reps (Same weight on each round) 12 Ring Dips DB Walking Lunges, 24 steps 12 Ring Rows 24 AbMat Si...
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