WOD’s

  • 6/18/2018

    Warm Up 8 min

    • 20 bar good mornings
    • 10 roll back and reach
    •  20 wallballs
    • 15 KBS.  45/35
    • run 400m

    Stength 30 minutes to attempt a Back Squat PR.  This is only if your body is feeling it. This ends the 8 week squat cycle session.  A good rep scheme to follow is

    • 10 @ 40%
    • 7 @ 50%
    • 4 @ 70%
    • 4 @ 75%
    • 2 @ 80-85%
    • 1 @ 90%
    • 1 @ 95%
    • 1 @ 100%
    • 1 @ 101+%
    • make sure to take the proper breaks between each set, give yourself the best chance to PR.  Use the 30 minutes

    Finisher WOD if time allows

    • Run 800m
    • 25 Pull ups
    • 50 Abmat sit ups

     

     

     

     

  • 6/15/18

     

    Warm Up

    • 10 Box Jumps
    • 20 KBS
    • 30 V Sits

    WOD:  Cardio  Perform in any order

    • Run 2 miles
    • Row 2 miles
    • 200 Double Unders/400 singles
    • 50 Burpees
  • 6/13/18

    6/13/18

     

    Warm Up:  2 Rounds

    • 15 Push ups
    • 15 medball cleans
    • 10 T2B

     

    Strength:  15 min Front Squat

    10 sets 2 reps building each set

     

    WOD 1:  

    Karen  150 wallballs for time

    WOD 2:  3 Rounds

    • 15 push ups
    • 30 double unders
    • 10 box jumps 20 inch

     

    Finish 100 Abmat Sit ups

     

  • 6/12/18

    6/12/18

    Skill Work:  Pull Up Progressions  7 minutes

    Strict, Kipping, Negatives, Butterfly

    5 sets of 8 Reps\

     

    Strength:  Deadlift 15 min

    2 warm up sets 10 reps

    3-3-3-3-3 building each set.

    Between each set of deadlifts perform 3 HSPU

     

    WOD  7 Rounds

    3 HSPU

    6 DL 225/155

    12 Pull ups

    25 Double unders/50 singles

  • 6/11/18

    6/11/18

     

    Warm up:  

    5 Min Handstand Work   

    15 KBS

     

    Strength:  12 Min Push Press

    1 warm up set of 8

    3-3-3-3-3 Building in weight

     

    21 Min EMOM:

    Min 1:  7 Burpees

    Min 2: 10 Push Press 95/65

    Min 3:  12 Hang Cleans 95/65

  • 06/08/18

    Warm Up:   5 rounds each

    Partner Row  150m Intervals

    Strength: 15 Min Back Squat

    • 3 building sets to get to 75%   10-7-5
    • 3-3-3-3-3 @ 75%

    WOD:   20 Min AMRAP

    • 16 weighted step ups 45/25 kb   20 inch box
    • 200m Run
    • 10 pull ups

     

  • 06/06/18

    Warm up:

    • 10 T2B
    • Bergner Warm up

    Strength: 12 Min

    Build to a Heavy Clean Complex of 1 Power Clean + 1 Squat Clean

    WOD:  18 min EMOM

    Min 1: Calorie Row  15/12

    Min 2: 1 Power Clean + 1 Hang Power Clean + 1 Squat Clean @ 70% of today

    Min 3:  14 V sits

     

  • 6/5/18

    Warm Up  2 Rounds

    • 15 wallballs
    • 30 Double unders
    • 10 Pull ups
    • 3 min Handstand work

    Strength  15 min OHS

    10-8-6-4-3-3-3

    WOD 14 min AMRAP

    • run 1 mile
    • as many wallballs as possible in the remaining time
  • 6/4/18

    Warm Up

    Burgner Warm Up

     

    Strength 1  8 Min

    3-3-3-3-3 Snatch Pull (increasing weight each set)

    Strength 2  10 min

    6-6-6-6 Hang Power Snatch

     

    WOD 8 Rounds

    • 6  Power Snatch 95/65
    • 10 Weighted Situps w KB 45/25
    • 15 DL 95/65

     

  • 6/1/18

    Warm Up  2 Rounds

    • 20 KBS 35/25
    • 20 Good Mornings
    • 10 Roll back and Reach

    Strength

    • Deadlift.  3 warm up sets to build to a working weight 10-8-6   (7 min)
    • 5-5-5-5-5 @ 80% of your PR  (On the MInute)  (5 min EMOM) Deadlift
    • 4-4-4-4 Push Press Warm up   6 min Build to a weight for the workout (for the G2OH)

    WOD   For time

    Buy in 400m run

    • 4 rounds
    • 10 G2OH 135/95. (C&J or Snatch)
    • 10 Burpees
    • 10 Wallballs 20/14
    • 10 T2B

    Cash Out 400m Run