Posts

WODs 251123 - 251129

11/23-11/29 Monday 2 Rounds for time of: 30 Med Ball Cleans (20/14) 15 Dumbbell Push Press (pick weight) 15 Feet elevated Ring Rows Rest 5 min, then... 2 Rounds for time of: 30 Wall Ball Shots, 20/14 15 Burpees 15 Pull-ups (scaled: use a band) Tuesday 3 Rounds 12 Incline DB Bench Press (as heavy as possible) 24 Alternating Goblet Reverse Lunges (pick weight)) 12 Chin-ups 12 Jack Knife Sit-ups 12 Hip Extension  24 DB Cross Body Hammer Curls (12 each arm)(pick weight) 12 Triceps Push Down (55-75/30-50) Wednesday 20 minute ascending AMRAP/Rep 3-6-9-12-15-18-21… Thrusters (75/55) Pull-ups Box Jumps(24/20) Thursday For Time  15-12-9-6 Bench Press (155/105) 15-12–9-6 Power Clean (135/95) 30 Double-unders or 60 singles Friday 3 Rounds For Time Row 500 meters 30 Russian KB Swings (55/35) 20 Ring Push-ups 15 Medicine Ball Sit-ups (20/14) Saturday 20 minute AMRAP 10 Push Presses (95/65) 10 Box Step-ups (20/20) 10 Pull-ups
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WODs 251116 - 251123

11/16-11/23 Monday Strength Front Squat 5 x 5 reps Increase weight on each set WOD 3 Rounds For Time Bike 500 Meters 10- 1 Push-up Renegade Rows (pick weight) 15 Wall Balls (20/14) Tuesday 3 Rounds For Time 100 Ft Front Rack Kettlebell Walking Lunge(55/35) switch hands at 50 ft 12 Chest To Bar Pull-ups 12 Toes To Bar Wednesday Strength Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 WOD 5 Rounds 45 seconds work/15:seconds rest Front Plank Side Plank KB Dead Bug Bicycle Side Plank Thursday 3 Rounds For Time  20 Alternating KB Swing Snatch 15 KB Diamond Push-up 10R/10L 1/4 KB Turkish Get-up 10R/10L KB Front Rack Reverse Lunge Rest 2 minutes between rounds Friday For Time 4 Rounds For Time 30 Air Squats 15 DB Hang Clean & Jerk (pick weight) 10 Strict Pull-ups Saturday 4 Rounds For Time Row 500 Meters 10 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
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WODs 251109 - 251115

11/9-11/15 Monday 3 Rounds Air Bike 15/12 Calories 3 rounds of 5 Pull-ups 10 Push-ups 15 Air Squats Tuesday 4 Rounds DB Bench Press 12 reps (Same weight on each set) Back Squat 7 reps (Same weight on each set) Shoulder Press 8 reps (Same weight on each set) KB Gorilla Rows, 12 reps Hanging Knee Raise 20 reps Rest 2 minutes between rounds Wednesday 5 Rounds For Time  Row 15/12 Calories 12 Dead-lifts 9 Hang Power Cleans 6 Jerks Men 115/Women 75 Thursday 4 Rounds 7 Power Cleans (Same weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Rest 2 minutes between rounds Friday 7 Rounds 15 Russian KB Swings 12 Alternating KB Clean & Jerk 9 KB Goblet Squats 6 KB Crush Push-ups  3 Chest To Bar Pull-ups Rest 1 minute between rounds Men 55lbs/Women 35lbs Saturday  4 Rounds Incline DB Bench Press 12 Reps (Same weight on each round) 12 Ring Dips DB Walking Lunges, 24 steps 12 Ring Rows 24 AbMat Si...
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WODs 251102 - 251108

11/2-11/8 Monday Bench Press 10-8-6-4-2 Increase weight on each set Rest 1 minute between sets Goblet Squats 4 x 12 reps Increase weight on each set Rest 1 minute between sets Chest Supported DB Rows 4 x 12 reps (same weight) Rest 1 minute between sets Lying DB Hamstring Curl 4 x 12 reps Increase weight on each set Rest 1 minute between sets 400 Meter Farmers Carry (as heavy as possible) Tuesday For Time Row 500 Meters Then, 100-80-60-40-20 Single-unders 24-20-16-12-8 Alternating KB Snatch 50-40-30-20-10 AbMat Sit-ups  Then, Row 500 Meters Wednesday Power Clean 5 x 5 reps (go 10 lbs heavier than last week) Rest 1:30 between sets Incline DB Bench Press 3 x 8 reps (as heavy as possible) Rest 1 minute between sets Offset Front Rack KB Squats 3 x 8R/8L (55/35) Rest 1 minute between sets 3x 10 DB Curl to Overhead Press 10 DB Triceps Kickback Thursday 4 Rounds For Time  Row 25/20 Calories 25 Push-ups 50 KB Overhead Flutter Kicks Friday Deadlift  4 x 8 reps Increase weight on ea...
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