WODs

Monday, November 13, 2017

WOD
Double Tabata (40 sec work + 20 sec rest x 4 rounds/station, 29 minute clock)

Station 1.) DB Snatch (70/45)
+1 min rest
Station 2.) Bike for CAL (1/2 class = row here)
+1 min rest
Station 3.) DB Goblet Squat (70/45)
+1 min rest
Station 4.) Jerks (135/95)
+1 min rest
Station 5.) Row for CAL (1/2 class = bike here)
+1 min rest
Station 6.) T2B or K2E (Knee Tucks/Leg Lifts = every 2 counts as 1 rep)

*Stay at your station for 4 rounds (4 minutes) before you switch. Record total #reps.
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TUESDAY, November 14, 2017

SWOD (15 min)
Back Squat (Week 1 of 4)
5 x 65%
5 x 75%
Max reps at ~85%

WOD
Half Murph (+row)
For Time:
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row

*Time CAP: 20 min*Rx is NOT broken up*Scale: 10 rounds of ...

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Monday, November 6, 2017

SWOD
3-3-2-2-1-1 Deadlift
Note: do not max out. Work up to about 90-95% and save the rest for the workout.

Hero WOD “Rankel”
AMRAP 20:
6 Deadlifts (225/155)
7 Burpee Pull-ups (scale: 7 burpees + 7 pull ups)
10 Kettlebell Swings (70/53)
200m Run or 250m Row

^WOD in honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California. He was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
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Tuesday, November 7, 2017

SWOD3x5 Pause Front Squat (Recovery Week )@40, 50, 60% — pause for one second at bottom, in good...

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Monday, October 30, 2017

WOD
FOR TIME—
3 Rounds:
7 Deadlifts (265/185)
75 Double-Unders (scale: 2x SU)

Then,
3 Rounds:
21 Wall balls (20/14)
21 TTB

Then,
800m Sandbag Run (60/40) or 1000m Row
^If class is larger than 6, half the athletes may start on the SB run.
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Tuesday, October 31, 2017

SWOD
Front Squat (Max Week )
5 x 75%
3 x 85%
1 x 100%
*Try for a new, current max.

WOD (18 minute clock)
AMRAP 8:
8 Pull-Ups
12 H.R. Push-Ups
16 Alt. DB Snatches (45/25)

Rest 2min.

AMRAP 8:
8 Burpees
12 DB Push Press (45/25)
16 Alt. Front Rack DB Lunges (45/25)

Note: same weight for all DB movements^
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Wednesday, November 1, 2017

WOD (two 15 min periods)
EMOM 10—
Odd: 15/12 Cal Row or Bike*
Even: 3 Snatches ~70%

EMOM 5—40-sec of Plank (squeeze yo...

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Monday, October 23, 2017

(27 minute running clock)

WOD AMRAP 12:
2 Deadlifts (AHAP in good form)
5 Strict Pull-ups (scale: banded, kipping, jumping, ring rows)
5 Strict HSPU's (scale: 5 kipping or 2 Wall Walks w/ 2 second hold at full extension)

Rest 3min.

WOD B
At 15-min mark— for time:
100 Air Squats
50 Push Jerks (135/95) *newer athletes may sub push press
100 Air Squats
(CAP: 12 min)

For part A, use the heaviest weight you can manage for multiple rounds. Scale appropriately for strength, quality & efficiency of movement. Get some good skill work in and get some good strength in! Quality is more important than #rounds today. Shoot for about 8-10 rounds. If you can get more than that, you probably went too light.

Score rounds+reps for part A a...

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Monday, October 16, 2017

WOD #1
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike Sprint (12/9 AirDyne or Rower)
3 Power Cleans (Climbing)

Note: start at about 50-60% effort and throw something on every round. Try and get the bike done in 10-30sec… SPRINT! Cleans do not have to be touch and go. Have fun on this :) Score is the heaviest set of 3 you hit. Advance: Assault, Intermediate: Airdyne, Beginner: Row or Airdyne.

WOD #2
10-9-8-7-6-5-4-3-2-1:
Chin-Ups (underhand grip)
HSPU's

Note: 15 min running clock. This is not for time. Quality reps. More of a strength type WOD. Move efficiently with minimal rest.
*Rx+ is strict for both movements
*Getting good at this now? Wear a vest or hold 10# plate between your legs on the pull-ups.
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Tu...

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Monday, October 9, 2017

SWOD (15 min)
Build to a heavy 4-rep: Deadlift (in good form)
Then: do one set at 80% for max reps; record weight and max #reps.

WOD
EMOM 18 (3 rounds x 6 movements)
1: 5 Power Cleans*
2: Max DU
3: 5 Front Squats*
4: Max CAL Assault Bike (scale: Airdyne/Row)
5: 5 Jerks* (newer athletes sub strict or push press)
6: Max Burpee-Pull Ups (newer athletes sub burpee to 6 target)

Rx: 165/115 *all barbell moves = same weight
Note: score = total of DU + Jerks + Burpee Pull Ups

Auxiliary
3x10 Bent Over BB Row
Or, if you didn’t do pull ups in the WOD, do:
3x10 ring rows or banded pull ups
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Tuesday, October 10, 2017

WOD2 Rounds:EMOM 5: 15/12 Cal Row (Intermediate: 12/10, Beginner: 10/8)EMOM 5: 10 Deadlifts (225/155 or scale ~...

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Monday, October 2, 2017

SWOD
Build (slowly) to a 3-rep max weighted pull up
—Newer athletes work on strict pull ups or negative holds

WOD
AMRAP 15 minutes
10 T2B (scale: knee tucks or floor leg lifts)
10 Box Jumps (30/24)
1-min plank (watch clock)

Auxiliary:
4-5 sets of 10L+10R Toe ups-knee ups:
*12-18” box. One foot on box. KB on floor. Lift light KB with opposite toe, dorsi flex, stand to knee raise with hip flexion at 90-degrees. Return back down allowing the KB to lightly KISS the floor and continue with second rep. Newer athletes: do it without the weight.
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Tuesday, October 3, 2017

SWOD (20 min)
Work up to a 5RM: close grip bench press.
Then do another set at ~20% less weight for max reps.

WOD30-25-20-15-10 KBS (53/35)10-15...

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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
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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
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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
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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)
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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)
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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
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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)
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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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