Posts

WODs 260927 - 261003

9/27-10/3 Monday: Strength: Power Clean 3 x 5 reps @ 85% WOD: Row 500 Meters 15 Burpee Box Jump Over (24/20) 30 Wall Balls (20/14) 15 Burpee Box Jump Over Row 500 Meters Tuesday: Strength: Shoulder Press: 3 x 5 reps @ 75% WOD: 3 Rounds For Time: 12 DB Shoulder To Overhead (50/35) 8 Steict Chest To Bar Pull-ups 20 Double-unders Wednesday: Dead-lift 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% Power Clean 3x5 reps @ 65% Back Squat 10 reps @ 65% 7 reps @ 75% 5 reps @ 85% Thursday: 5 Rounds For Max Reps 1 minute: Air Bike, Calories Rest 30 seconds 1 minute: Russian Kettlebell Swings (45/25) Rest 30 seconds 1 minute Shoulders To Overhead (75/55) Rest 30 seconds Friday: Strength: Front Squat 3 x 5 reps @ 85% WOD: 21-15-9 rep rounds for time: Air Bike, Calories Front Squat (105/80) Ring Push-ups Saturday: For Time 50 Row, Calories 50 Wall Balls (20/14) 50 DB Hang Power Cleans (pick wt) 50 Sit-ups 50 Single DB Overhead Walking Lunges (switch hands at 25 feet) 50 Double-unders
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WODs 260920 - 260926

9/20-9/26 Monday Incline DB Bench Press 1 set each @ 15 reps, 12 reps, 10 reps, 8 reps Increase weight on each set WOD 9 minute AMRAP 5 Pull-ups 7 Push-ups 9 Russian KB Swings (55/35) 11 Air Squats Tuesday 15 minutes to work up to a 1 RM Hang Power Clean WOD For Time 60-45-30 Single-unders 21-15-9 Hang Power Cleans @ 50% 21-15-9 Ring Dips Wednesday 3 Rounds for max reps at each station  45 seconds Air Bike, Calories Rest 15 seconds 45 seconds Battle Rope Rest 15 seconds 45 seconds Box Jumps (20/20) Rest 15 seconds 45 seconds Wall Balls (20/14) Rest 15 seconds 45 seconds Kettlebell Sumo Deadlift High Pulls (70/55) Rest 1:15 minutes between rounds Thursday 7 minute EMOM 3 Deadlifts @ 70% of 1RM WOD 8 minute AMRAP 8 Hang Power Snatches (95/65) 8 Burpees  Friday 20 minute AMRAP 10 Push Press (95/65) 10 Box Step-ups (20/20) 10 Pull-ups Saturday 25 minute AMRAP 21 Russian KB Swings 18 Alternating KB Cleans 15 Goblet Squats 12 KB Crush Push-ups Men 55lbs/women 35lbs
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WODs 260913 - 260919

9/13-9/19 Monday   Five 4 minute AMRAPs 4 Hang Power Cleans (105/80) 8 Push-ups 16 Split Squats (8R/8L) Rest 1 minute between rounds  Tuesday Strength Bench Press 4 x 8 reps @ 70% of 1RM WOD 3 Rounds 45 seconds Air Bike, Calories  Rest 15 seconds 45 seconds Pull-ups Rest 15 seconds  45 seconds Medicine Ball Sit-ups (20/14) Rest 90 seconds Wednesday 5 Rounds For Time Row 20 Calories 20 Russian KB Swings (55/35) 10 Strict Handstand Push-ups Thursday Strength Back Squat 12 reps @ 65% of 3RM 9 reps @ 70% of 3RM 6 reps @ 75% of 3RM 3 reps @ 80% of 3 RM Rest 60 seconds between sets WOD  9 minute AMRAP Run 100 Meters 7 Box Jumps (24/20) 7 Chest To Bar Pull-ups Friday 20 minute AMRAP 30 Double-unders 15 Push-Press (75/55) 10 Toes To Bar Saturday 4 Rounds For Time Run 200 Meters 12 Hang Squat Cleans (95/65) 15 Ring Push-ups
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WODs 260906 - 260912

9/6-9/12 Monday 4 Rounds For Time Air Bike 500 Meters 5 Chest To Bar Pull-ups 10 DB Hang Clean & Jerk (pick weight) 15 Toes to Bar 20 Box Step Ups (20/20) Tuesday Strength 20 minutes to work up to a 1 RM Bench Press WOD Row 2000 meters Every 2 minutes do 10 Pushups  Wednesday Strength 20 minutes to work up to a 3RM Back Squat WOD 10 minute EMOM  3 Power Snatches + 5 Burpees (115/75) Thursday 5 minute AMRAP 8 Hang Squat Cleans (95/65) 8 Pull-ups Rest 1 minute. Then, 5 minute AMRAP 12 Front Squats (95/65) 12 AbMat Sit-ups Rest 1minute. Then, For Time Air Bike 50 Calories Friday Strength 20 minutes to work up to a 3 RM Dead-lift WOD 9 minute AMRAP/Rep 3-6-9-12-15-18-20-21 Pull-ups Push-ups Air Squats Saturday 10 Rounds For Time 10 Russian KB Swings (55/35) 5R/5L Single Arm KB Thrusters (55/35) 10R/10L KB Rows (55/35) 10 Hand Release Push-ups Run 100 Meters
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