Posts

WODs 260914 - 250920

9 /14-9/20 Monday Bench Press 5 x 7 reps Increase weight on each set WOD 3x 10 Strict Pull-ups 10 DB Push Press (pick weight) 20 Jack Knife Sit-ups Tuesday 12 minute EMOM 5 Russian KB Swings  5 KB Deadlift High Pull 5 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Wednesday Clean & Jerk 7 x 2 Reps Increase weight on each set Front Squat 7 x 3 Reps Increase weight on each set WOD 3 x 20 Hanging Knee Raise 30 Bumper Plate Russian Twists (15 each side)(15/10) Thursday Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Increase weight on each set Friday 20 minute AMRAP  Row 15/12 Calories  12 DB Bench Press (pick weight) 12 Supine Ring Rows Saturday 5 Rounds For Time 10 2-DB Dead-lifts 10 2-DB Box Step-ups (20/20) 10 2- DB Hang Power Cleans & Jerk 15 1-DB Crunches Rest 1 minute between rounds 
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WODs 25097 - 250913

9/ 7-9/13 Monday: Row 30 Calories 21 Power Snatches (95/65) 21 Knees To Elbows Row 20 Calories 15 Power Snatches 15 Knees To Elbows Row 10 Calories  9 Power Snatches 9 Knees To Elbows Tuesday Back Squat 10 x 3 reps @ 85% of 1RM WOD For Time 45 Double-unders 20 Alternating KB Cleans (55/35) 30 Double-unders 16 Alternating KB Cleans 15 Double-unders 12 Alternating KB Cleans Wednesday For Time 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups (scale: seated barbell shoulder press) 1-2-3-4-5-6-7-8-9-10 Strict Chest To Bar Pull-ups  Thursday Front Squat 5 x 5 reps  Increase weight on each set WOD Every 90 seconds for 15 minutes 4 Devils Presses (pick weight) 4 Box Jumps (24/20) Friday 20 minute AMRAP 5 Power Cleans (155/105) 7 Strict Ring Dips  9 Lateral Burpees Over Barbell Saturday Run 400 Meters 10 One Arm KB Thrusters 10 One Arm KB Thrusters 20 Pull-ups Run 400 Meters 8 One Arm KB Thrusters 8 One Arm KB Thrusters 16 Pull-ups Run 400 6 One Arm KB Thrusters 6 One Arm KB Th...
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WODs 250831 - 250906

8/31-9/6 Monday For Time 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (55/35) Toes To Bar Row 10 Calories  Tuesday 5 - 4 minute AMRAPS  3 Chest To Bar Pull-ups 6 Hang Power Cleans (135/95) 9 Box Jumps (24/20) Rest 1 minute between AMRAPS  Wednesday 12 minute EMOM Power Snatch + Hang Power Snatch + Overhead Squat (pick weight) WOD 3 Rounds For Time 16 Hand To Hand KB Swings 8 KB Front Rack Reverse Lunge (right leg) 8 KB Front Rack Reverse Lunge (left leg) 16 Lateral KB Swings 8 Offset Push-ups (right hand on KB) 8 Offset Push-ups (left hand on KB) Thursday For Time Run 400 Meters Then, 4 Rounds For Time 10 Thrusters (95/65) 15 Ring Push-ups  Then, Run 400 Meters Friday 20 minute AMRAP 6 Deadlifts (225/155) 8 Pull-ups 10 Lateral Burpees Over Barbell Saturday 3 Rounds For Time 100 Meter KB Suitcase Carry (55/35) switch hands at 50 meters 20 Back Squats (135/95) 15 Toes To Bar
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WODs 250824 - 250830

8/24-8/30 Monday For Time  Row 250 Meters 15 Pull-ups 30 Push-ups  45 Air Squats Row 250 Meters 10 Pull-ups 20 Push-ups 30 Air Squats Row 250 Meters 5 Pull-ups  10 Push-ups  15 Air Squats  Tuesday 15 Minute EMOM Power Clean + Hang Squat Clean + Jerk (65% of 1RM clean & jerk) WOD 3 Rounds For Time Run 200 Meters 20 Russian KB Swings (55/35) 20 Wall Balls (20/14) Wednesday 5 Rounds For Time 100 Meter DB Farmers Carry (pick weight) 10 Burpee Box Jumps (24/20) 5 Wall Walks Thursday 4 Rounds 15 Incline DB Bench Press 8R/8L KB Clean & Press (55/35) 15 KB Goblet Squats (55/35) 20 Sit-ups (feet anchored with KB) Friday 20 minute AMRAP 8 Strict Chest To Bar Pull-ups KB Front Rack Walking Lunge,40 Ft (switch hands at 20 ft) (55/35) 16 Hand Release Push-ups Saturday 5 Rounds For Time Row 15/12 Calories  9 Hang Power Snatch (95/65) 15 Wall Balls (20/14)
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