WODs

Monday, September 25, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Strict Press

(+5-10 lb from last week)

WOD
4 Rounds:
10 DB Thrusters (50/35)
10 Burpees
10 DB Step Ups (24/20)

Auxiliary
10 sets:
50 yard sprint
+1 min rest
——

Tuesday, September 26, 2017

SWOD
5x3 Deadlift
—Build to a heavy triple, then do 4 more sets at that weight. Rest between sets.

WOD
AMRAP 15
5 Pull Ups
10 Push Ups
20 Jumping Lunges
——

Wednesday, September 27, 2017

MWOD (10-15 min)
OHS mobility and technique

Nancy Can’t Run WOD
5 RFT:
400m Row
15 OHS (95/65)

Auxiliary CORE
4-5 sets:
10 WB Russian Twist
1-min plank
20 Supermans
——

Thursday, September 28, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Bench Press

WOD
10-9-8-7-6-5-4-3-2-1:
Push Press
BB Bent Over Row

Rx: 135/95Barbell = ...

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Monday, September 18, 2017

SWOD
A. 3x5 Back Squat
B. 3x5 Strict Press
(+5-10 lb from last week)

WOD
5 rounds
10 Jumping Lunges
10 Box Jumps (24/20)
10 Lateral Plyo Skiers*
^use 2 stacked green step boxes or the red stool.

Auxiliary
Sprint 2 sets:
100-80-60-40-20 yards
1:1 (equal work to rest)
——

Tuesday, September 19, 2017

SWOD
5x2 Hang [Squat] Clean
–Across ~85% or build to a heavy double (in good form)

WOD
AMRAP 10
10 Supine pull ups (barbell set to bench press height)
10 Hand-release push ups (with 1-2 sec pause at top)
——

Wednesday, September 20, 2017

Barbell warm-up (10 min)

SWOD
5x3 Power Snatch

WOD
21-15-9:
Hang Power Snatch
CAL Row or Bike

Auxiliary CORE4 Rounds10 med ball to toes (5L+5R):30 left side plank:30 right side plank10 t...

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Monday, September 11, 2017

SWOD
A. 3x5 Back Squat (across)
B. 3x5 Strict Press (across)

WOD
15-12-9:
Back squat (~70%) partner/share racks if needed
Plyo-push ups (or clapping push ups)*

Auxiliary (on your own, before or after class)
10x 100-yd sprint
Rest :90 sec between sprints
——

Tuesday, September 12, 2017

SWOD
Superset x3:
Deadlift (+10 lbs from last week)
Max reps: strict pull ups

WOD
3 rounds:
1min DB push press*
1min Jump Squats
1min Burpees
1min KB Swing*
1min Calorie Bike, Row, or Ski
+1min rest
(17 min clock)
——

Wednesday, September 13, 2017

WODAMRAP 20:20 Supermans
10 Single leg med-ball to toes (10/leg)*
10 Seated Russian Twists w/ med ball (30/20)*Advance athletes may sub 10 strict T2B or hanging straight leg lifts.All movemen...

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Labor Day Monday, September 4, 2017

STRENGTH
A. 3x5 Back Squat
B. 3x5 Strict Press
–Work up to a moderate set of 5 reps, then stay there for 2 more sets.

CONDITIONING
6x50 yard sprint
–These are max efforts every ~90 seconds. If you are not able to run, sub 6x20 second sprints in the rower or bike.

WOD
AMRAP 10
25-yard DB Walking Lunges (rig to wall distance x3)
10 DB Power Cleans
Rx: 50/35
——

Tuesday, September 5, 2017

SWOD
Superset x3:
5 Deadlifts
Then, Max Reps: Strict Pull Ups

WOD
EMOM 12
2 Power Cleans (60-70% 1RM)
15 DU (25 singles)
*Add 10-20 lbs. to the bar and 5 DU/SU every 2 minutes if you are able to perform both movements within 1 minute.
——

Wednesday, September 6, 2017

Coach’s Choice: 10 minute warm up (cardio)

S...

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Monday, August 28, 2017

WOD
For Time:
27-21-15-9 Thrusters (95/65)

81-63-45-27 Double Unders (scale: 2x singles)

Accessory Work
5 Rounds (not for time):
10 Evil Wheels (use ab roller or barbell)
15 GHD Hip Extensions (or 20 Supermans)
——

Tuesday, August 29, 2017

SWOD
Establish a heavy, single: Deadlift
-Double Overhand Grip. No reverse grip.

WOD
4 Rounds (18 min clock)--
AMRAP 3:
25/20 Calorie Row
Max Reps Power Clean (135/95)
– Rest 2 mins between rounds –
(score = total PC reps)
——

Wednesday, August 30, 2017

WOD
100 KBS (53/35)
75 Wall Balls (20/14)
50 Pull Ups
25 Burpee Box Jump Overs (24/20)
——

Thursday, August 31, 2017

Skill (15 min): Snatch mobility, technique, practice

WOD1K Row50 Strict HSPU30 Power Snatch (135/...

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Monday, August 21, 2017

SWOD
Establish a heavy, single: Deadlift

Benchmark WOD
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
——

Tuesday, August 22, 2017

WOD
2500m Row
1600m Run (1 mile)
*Athletes may break up the WOD in any-way

Example:
1250m row
800m run
1250m row
800m run

In remaining class time, make up a lift or work on a weakness (pull ups, HSPU, DU, etc.)
——

Wednesday, August 23, 2017

WOD
For time:
60 Cal Row
50 Box Jumps (24/20)
40 DB GTO (50/35)
30 Wall Balls (30/20)
20 Burpees
100 Yard Sprint (50 down and back)
——

Thursday, August 24, 2017

Partner WOD
50-40-30-20-10:
Bench Press
Front Squat
Rx: 165/105, RxC: 185/115
Scale as needed to maintain good form (quality reps).
——

Friday, August 25, 2017

WODFor...

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Monday, August 14, 2017

WOD
For time (Teams of 3):
150 GHDSU (50 each)

50 Muscle Ups (total)

50 Hang Power Cleans @205/135 (total)

Scaled WOD
150 WB Sit Ups (50 each)
75 C2B or Pull Ups (total)
75 Ring or Bench Dips (total)
50 Hang Power Clean (total, heavy ~80-85% 1RM)
-Each athlete completes 50 sit ups.
-2 athletes working at a time, one rests.

Teams of 2, tag team:
100 Sit Ups (any)
35 MU (scale: 50 Pull Ups + 50 Dips)
35 Hang Power Cleans
——

Tuesday, August 15, 2017

SWOD
Front Squat (3-2-1-1-1)
-Warm up to ~85% then, work to a heavy triple, double, and single (3 attempts). Rest as needed between sets.

WOD
3 Rounds For Time:
30 Cal Row
30 Wall Balls (30/20)*
*Note: scale the WB weight or the target height, not both.
——

Wednesday, August...

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Monday, August 7, 2017

WOD
7 Rounds for time or AMRAP 21:
7 Squat Snatches (135/95)
14 Toes-to-bar
21 Double Unders (42 singles)

*21 min cap (get as far as you can)
——

Tuesday, August 8, 2017

WOD
For Time:
500m Row
21 Deadlifts
500m Row
15 Deadlifts
500m Row
9 Deadlifts
*Rx: 225/155, RxC: 275/185

Accessory Work
Pick one: 100 V Ups, 100 WB Russian Twist, 50 GHDSU, 50 WB Sit Up, or 5 min plank (accumulated)
——

Wednesday, August 9, 2017

WOD
3 min burpees
-1min rest

3min air squats

-1min rest

3min push ups

-1min rest

3min pull ups

-1min rest

3min sit ups
——

Thursday, August 10, 2017

Mobility (10-15 min)

"Active Recovery" WOD
Pick 3 (12-15 min each)
-bike
-ski
-row
-jump rope
-runGo at an easy “conversation pace." Choose 3 exerc...

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Monday, July 31, 2017

Skill Review: Hang Power Clean

Partner WOD

Teams of 2, complete (tag team):

100 Burpee Box Jumps (24/20)

100 Hang Power Cleans (135/95)

100 HSPU or STO*

100 Wall Balls (30/20) or Front Squat*

100 Cal. Assault Bike (120 on airdyne/row/ski)
*All barbell movements are to be done at the same weight. Scale as needed for proper movement and efficiency. (Rx = 135/95)
——

Tuesday, August 1, 2017

SWOD
Back Squat (6×5 @60%+40 of 1RM)
–Every min (6 mins), perform 5 back squats +5 lbs heavier than last time.

WOD - AMRAP (19 min running clock)
5 Rounds:
1 min Calorie Row
1 min DB Snatch (50/35)
1 min Double Unders
1 min -REST-
*Score = total reps
——

Wednesday, August 2, 2017

SWOD (15 min)5x3 Thruster (building, ...

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Monday, July 24, 2017

SWOD
Take ~10 minutes to work up to a heavy, single: PUSH PRESS

WOD
3 RFT:
500m Row
30 Push Ups
30 Deadlifts (135/95)
——

Tuesday, July 25, 2017

WOD 
Every 5 minutes (x5 rounds), complete for time:
12/10 Cal Assault Bike (15/12 Airdyne)
10 Thrusters (95/65)
8 Bar-Facing Burpees
*Each Round = for time
^Record all 5 "times."
Coaches: write worst and best time on whiteboard for each athlete.

Accessory Work
100 V-Ups
~Scale: Tuck Ups or Leg Lifts
——

Wednesday, July 26, 2017

SWOD
6x5 Back Squats (60%+35) EMOM
Or +5 lbs/heavier than your last 6x5 session

WOD
AMRAP 14
14 Single Arm DB Push Jerk (7R+7L) @60/40
14 Toes-to-Bar
——

Thursday, July 27, 2017

Hero WOD “Wittman”7 RFT:15 KBS (53/35)15 Pow...

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