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wods

Monday July 23, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 wall balls 10 abmat sit ups 10 back extensions Strength: Squat clean and jerk 3-2-1-1-1-1 WOD: Tabata Intervals Kettle bell swings (53/35) Abmat sit ups Air squats Burpees 20 seconds on, 10 seconds off, 8 intervals per movement. Post total rep count.

Monday July 2, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Squat clean and jerk 3-3-2-2-2

WOD:

3 power clean to overhead (135/95)

6 bar facing burpees

9 squats

AMRAP 3 minutes 

Rest 1 minute

Repeat for 5 cycles

 

Wednesday June 27, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength:

Shoulder press and deadlift

Do 1x10 warm up set and 3x10 or 3x12-15 working sets

WOD1:

21-15-9

Push press (115/75)

Deadlifts (205/145)

For time.  10 minute cap.

WOD2:

2, 4, 6, 8...

Wall balls (20/14)

AAB Calories

Box jumps (24/2)

12 minute AMRAP

Tuesday June 26, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

Do 1x10 warm up set and 3x10 or 3x12-15 working sets

WOD:

4 plyo push ups

6 kettle bell bench press per side (70/45)

8 chin ups

10 jumping lunges per side

12 v ups

10-20-30 meter shuttle run (20/14)

5 rounds for time!

Monday June 25, 2018

Warm up:

Run or Row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 abmat sit ups

10 back extensions

Strength: 

Squat clean and jerk 3-3-2-2-2

WOD:

10 down to 1 ladder

Squat clean (135/95)

Lateral burpees

Kettle bell swings (53/35)

Run 250 meters after each odd round

For time!

Friday June 22, 2018

Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 push ups
10 ab mat extensions
10 back extensions
10 lunges
Wod
10 rounds for time
5 pull ups bk
10x dumbbell movement (50/35)
15 GHD sit ups
Round 1: dumbbell push press
Round 2: dB burpees
Round 3: DB power cleans
Round 4: dB bench press
Round 5: dB lunge steps
Round 6: dB front squats
Round 7: dB bent over rows
Round 8: dB alternating snatches
Round 9: dB deadlifts
Round 10: dB thrusters

Thursday June 21, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 v ups

10 good mornings

10 squats

Strength:

Back squats

Do 1x10 warm up set, then 3x10 or 3x12-15 reps working sets

WOD:

3 box jumps (30 inch)

6 front squats (135/95)

9 AAB calories

12 burpees

7 rounds for time!

Wednesday June 20, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 wall balls

Strength:

Shoulder press and deadlift

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

6 chest to bar pull ups

8 tire flips

10 dumbbell snatchers (alternating) (50/35)

100 meter farmers/pinch carry (70/35)(45/25)

AMRAP 22 minutes

Must do a 250 meter overhead barbell carry (95/65) sometime during the WOD

Tuesday June 19, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press and back rack lunge steps

1x10 warm up set, 3x10 or 3x12-15 working sets

WOD:

Run 250 meters

1 caving ladder

20 true push ups

20 sandbag lunges (70/50)

50 meter prowler push (65/45)

5 rounds for time!

Monday June 18, 2018

Strength:

Clean and jerk 3-3-2-2-2

WOD:

"Fight Gone Bad"

Push press (75/55)

Box jumps (20 inch)

Wall balls (20/14)

Sumo deadlift high pulls (75/55)

Calorie row

One minute per station.  Rest 1 minute between rounds.  Repeat for 3 rounds.

Post total reps and calories.

1 2 3 4 5 6 103