Posts

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
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WODs 250803 - 250809

8/3-8/9  Monday Single KB 7 Rounds Right Arm 2 KB Snatches 2 KB Cleans 2 KB Squat Clean Thrusters Left Arm 2 KB Snatches 2 KB Cleans 2 KB Squat Clean Thrusters Rest 90 seconds Tuesday 4 Rounds 45 seconds work/15 seconds rest Row, Max Calories Battle Rope Box Jumps (20/20) Shoulders To Overhead (95/65) Medicine Ball Cleans (20/14) Rest 1:15 between rounds Wednesday Every 2 minutes For 10 Minutes Hang Power Clean + Squat Clean Set 1: 5 sets @ 55% Set 2: 5 sets @ 60% Set 3: 5 sets @ 65% Set 4: 3 sets @ 70% Set 5: 3 sets @ 75% WOD 2 Rounds For Time 15 Russian KB Swings (70/55) 15 Burpees 15 Pull-ups 15 Burpees 15 Russian KB Swings Run 200 Meters Thursday 12-10-8-6-4 Barbell Bench Press @70% Double Kettlebell Squat Cleans Ring Dips Jack Knife Sit-ups x 2 Friday 5 Rounds For Time 8 Strict Pull-ups 40 Ft Walking Lunge 8 Toes To Bar 40 Ft Walking Lunge Saturday 2 Rounds For Time Row 1000 Meters 100 Double-unders Run 1000 Meters
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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
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WODs 250720-250726

7/20-7/26 Monday Full Snatch 1 Rep Max WOD 9 Minute AMRAP 15 Ring Push-ups 7 Box Jumps (24/20) Tuesday Squat Clean 1 Rep Max WOD For Time Row 2000 Meters Wednesday  21 Push Press (95/65) 21 Toes To Bar 63 Single-unders 15 Push Press 15 Toes To Bar 42 Single-unders 9 Push Press 9 Toes To Bar 21 Single-unders Thursday  Back Squat 5 x 3 Reps As Heavy As Possible WOD 3 Rounds For Time Run 100 Meters 15 Wall Balls (20/14) 7 Burpee Box Jumps (24/20) Friday 12 minute EMOM  3 Hang Power Cleans (135/95) WOD 5 Rounds For Time 35 Double-unders 25 AbMat Sit-ups  Saturday 4 Rounds For Time Run 200 Meters 15 Overhead Squats (95/65) 7 Chest To Bar Pull-ups
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WODs 250713 - 250719

7/13-7/19 Deload Week Monday Full Snatch 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% WOD 15-12-9-6 Pike Push-ups Push-ups Strict Ring Dips Tuesday Squat Clean 5 reps @ 50% 5 reps @ 55% 3 reps @ 60% 3 reps @ 65% Back Squat 3 x 7 reps @ 65% WOD 5 Rounds KB Goblet Kickstand Squat (8R/8L) KB Bent Over Rows (8R/8L) 8 KB Clean & Press 16 Sit-ups Wednesday Seated Barbell Shoulder Press 4 x 10 @ 55% of 1 RM WOD 3 Rounds 45 seconds work/15 seconds rest Max Rep DB Bench Press Max Rep Ring Rows Air Bike Max Calories Rest 1 minute between rounds Thursday Bulgarian Split Squat 4 x 8 Reps each leg WOD For Time 16-12-8-4 Wall Balls (20/14) Box Step-ups (20/20) Friday Power Snatch 3 x 3 reps @ 55% 3 x 3 reps @ 65% WOD 3 Rounds 8R/8L Single Leg KB Deadlift 8 Strict Pull-ups 16 AbMat Sit-ups  Saturday For Time 75 Double under/Single under 50 Russian KB Swings (55/35) 25 KB Clean & Press (55/35) 50 Russian KB Swings 75 Double under/ Single under
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