WODs 260621 - 260627

6/21-6/27

Monday

10 Rounds

8 Russian Kettlebell Swings 

8R/8L Kettlebell Swing Clean & Push Press

8R/8L Alternating Kettlebell Goblet Lunge

8 Kettlebell Crush Push-ups

Rest 60 seconds between rounds


Tuesday 

1 Hang Power Snatch + 1 Power Snatch + 2 Snatch Balance

WOD

9 minute AMRAP/REP

3-6-9-12-15-18-21…

Overhead Squats (95/65)

Pull-ups


Wednesday 

3 rounds

Bench Press

12 reps @ 70% of 1RM

Pendlay Row

12 reps @ 65% of Power Clean 1RM

12 DB Goblet Squats (70/50)

20 Elevated Glute Bridge(hold for 3 count on each rep)

Max Rep DB Curl to Overhead Press (pick weight)

Max Rep Banded Triceps Push Down

20 AbMat Sit-ups

20 Hanging Diagonal Knee Raise


Thursday 

10 minute EMOM

1 Hang Power Clean + 1 Power Clean + 2 Jerks

Use the same weight for all 10 sets

WOD

For Time

Row 15/12 Calories

21 Wall Balls (20/14)

Row 15/12 Calories

15 Wall Balls

Row 15/12 Calories

9 Wall Balls

Row 15/12 Calories

6 Wall Balls 


Friday 

3 Rounds For Time

Air Bike 21 Calories

15 Box Jumps

9 Pull-ups

3 Wall Walks


Saturday

10 Rounds For Time 

5 Hang Power Snatches (75/55)

5 Overhead Squats (75/55)

5 Strict Chin-ups

25 Single-unders

Popular posts from this blog

WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
Read more

WODs 250810 - 250816

8/10-8/16 Monday Power Clean & Jerk 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% WOD 3 Rounds  Row 250 Meters 10 Ring Dips 5 Strict Handstand Push-ups  Tuesday Back Squat 3 x 10 reps @65% Front Squat 3 x 6 reps @65% WOD 7 minute AMRAP 12 Russian KB Swings  9 KB Crush Push-ups 6 Alternating KB Squat Cleans Wednesday 4 Rounds Air Bike 1000 Meters 15 Incline DB Bench Press (pick weight) 15 Feet Elevated Ring Rows Thursday For Time 15-12-9 Dead-Lift (225/155) 7-5-3 Wall Walks 42-30-18 Double-unders Friday Every 1:30 For 12 minutes Right 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Left 3 One Arm KB Swing 3 One Arm KB Swing Clean 3 One Arm KB Push Press Go as heavy as possible maintaining good form Rest 5 minutes 3 Rounds (not for time) 8R/8L Half Kneeling KB Press 8R/8L Single Arm KB Rows 8 KB Goblet Squats 8R/8L 1/4 Turkish Get-up  Saturday 25 Minute AMRAP 6 Devils Press (pick weight) 8 Strict Pull-ups 10 Burpees Run 100 Meters
Read more

WODs 250727-250802

7/27 - 8/2 Monday Bench Press 4 x 7 reps @ 75% of 1RM 10-8-6-4-2 Wall Balls (20/14) 2 Push-up Burpees Tuesday Back Squat 5 x 8 reps @ 70% of 1 RM WOD 5 Rounds (15 minutes) 30 seconds: Front Plank Rest 15 seconds 30 seconds: Side Plank Rest 15 seconds 30 seconds KB Dead Bug Bicycles Rest 15 seconds 30 seconds: Side Plank Rest 15 Seconds Wednesday 4 Rounds For Time Row 250 Meters 12 Pull-ups 8 Push Press (115/75) 12 Toes To Bar Thursday Deadlift  8 x 5 reps @70% of 1RM WOD 3 Rounds For Time Row 250 Meters 25 Push-ups Friday 4 Rounds  20 Russian KB Swings  15 Goblet Squats 10 Alternating KB Swing Snatch Saturday 10 Rounds For Time 7 Hang Squat Clean Thrusters (95/65) 7 Burpee Pull-ups Run 100 Meters
Read more