Posts

WODs 250601 - 250607

  6/1-6/7 Monday Full Snatch 3 reps @ 65% 3 reps @ 70% 3 reps @75% 3 reps @80% WOD 3 Rounds For Time Max Rep Barbell Floor Press (135/95) Row 20 Calories Tuesday Squat Clean 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD For Time 20-16-12 Air Bike, Calories Alternating DB Snatch (pick weight) Pull-ups Wednesday Seated Barbell Shoulder Press 5 x 7 reps Increase weight on each set WOD 3 Rounds For Time 12 Ring Dips 8 Burpee Box Jumps 6 Hang Power Cleans (135/95) Thursday Back Squat 3 x 7 reps @75% Front Squat 3 x 6 reps @75% WOD For Time Run 200 Meters 20 Pull-ups 15 Barbell Roll Outs Run 200 Meters 16 Pull-ups 12 Barbell Roll Outs Run 200 Meters 12 Pull-ups 9 Barbell Roll Outs Friday Power Snatch 3 reps @65% 3 reps @70% 3 reps @75% 3 reps @80% WOD Row 2000 Meters Saturday 5 Rounds For Time Run 200 Meters 5 Double KB Clean & Jerk 2 Rope Climbs
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WODs 250525 - 250531

5/25-5/31 Tuesday 4 Rounds 100 Meter Farmers Carry(pick weight) Air Bike 1000 Meters 20 Box Step-ups (20/20) Wednesday 12-10-8-6-4 Incline DB Bench Press (pick weight) Power Cleans (135/95) Ring Dips Thursday 10 Rounds For Time 4 DB Devils Press 6 DB Front Rack Squats 8 DB Push Press 10 Seated Leg Lifts Over DB (up over and back =1 rep) Friday 3 Rounds For Time Row 500 Meters 50 Double-unders 10 Chest To Bar Pull-ups Saturday Run 400 Meters 8 Wall Walks 8 Box Jumps Run 400 Meters 6 Wall Walks 6 Box Jumps Run 400 Meters 4 Wall Walks 4 Box Jumps Run 400 Meters 2 Wall Walk 2 Box Jumps
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WODs 250518 - 250524

5/18-5/24 Monday 4 Rounds For Time  10 DB Box Step-ups(20/20) (2 DBs pick weight) 15 Toes To Bar 20 DB Push Press    (2 DBs pick weight) Use the same pair of DBs for step ups and push press Tuesday 15 minutes to establish a 1 RM Hang Power Clean & Jerk Rest 5 minutes Then, 30 Reps For Time Hang Power Clean + Jerk @ 60% Wednesday For Time Run 400 Meters 50 Strict Pull-ups  Run 400 Meters 100 Push-ups  Run 400 Meters 150 Air Squats Run 400 Meters Thursday 15 minutes to establish a 1 RM Hang Power Snatch Rest 5 minutes  Then, 30 Reps for time Hang Power Snatch Rest+ Overhead Squat @ 60% Friday 3 Rounds For Time  Row 20 Calories 20 Burpees 40 Double-unders Saturday 3 Rounds For Time Air Bike 1000 Meters 15 Deadlifts (225/155) 15 DB Push Press (pick weight)
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WODs 250511 - 250517

5 /11-5/17 Monday Power Clean  7 x 2 reps Increase weight on each set WOD 4 minutes Air Bike for Max Calories Tuesday 4 Rounds Right Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Left Side 5 KB Dead Stop Snatch 4 KB Front Rack Reverse Lunge 3 KB Single Arm Gorilla Row 2 Single Arm Thrusters Jog 100 Meters Wednesday 30 minute AMRAP Run 200 Meters 10 pull-ups 20 Push-ups 30 Air Squats Thursday Squat Snatch 7 x 2 reps Increase weight on each set WOD 4 minutes  Max Rep Double-unders or Single-unders Friday For Time Air Bike 2000 Meters Then 15-12-9-6-3 Bench Press (Body Weight) Power Clean (3/4 Body Weight) Box Jump (24/20) Then, Air Bike 2000 Meters Saturday 4 Rounds 60 seconds work/30 seconds rest for max reps at each station Battle Rope Medicine Ball Cleans (20/14) Mountain Climbers Push Press (75/55) Single-unders Rest 2 minutes between rounds
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