WOD

WOD: Bench Press, Hang Power Cleans, Push Ups, Rope Climbs

WOD: Bench Press, Hang Power Cleans, Push Ups, Rope Climbs

STRENGTH

Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known

CONDITIONING

For time:
40-30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
4-3-2-1
Legless Rope Climbs

Rx+:(HR Push-ups)
20:00 Time Cap

Accessory:

Ring Rows: 4 x 15. Rest 60s.
– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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WOD: Box Squat & “Karen”

WOD: Box Squat & “Karen”

STRENGTH 

Box Squat – Wide Stance/Parallel Box (13-15″): Build to a heavy set of 5 in 7 sets. Rest 2:00
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

CONDITIONING

“Karen”
For time:
150 Wall balls (20, 14) (10′, 9′)

Rx+:(UB for as long as possible)
11:00 Cap
*Run two heats and have athletes judge each other like an Open WOD.

Accessory:

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.

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Partner WOD: Deadlifts, Burpee Pull Ups, Running

Partner WOD: Deadlifts, Burpee Pull Ups, Running

CONDITIONING 

AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
100 Meter Run
And so…
*One person works – split as desired.

Accessory:

1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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WOD: Chin Up + Negative, Push Press, KBS, Box Jumps

WOD: Chin Up + Negative, Push Press, KBS, Box Jumps

STRENGTH 

1) Chin-up + Negative: 5 x 4 (5s). Rest 2:00
– 3 warm-up sets + 5 work sets
– 5 Second LOWERING
2) Review Metcon Movements + Warm-up

CONDITIONING

5 RFT:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
12:00 Time Cap

Accessory:

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each

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WOD: Snatch, Overhead Squat, Double Unders

WOD: Snatch, Overhead Squat, Double Unders

STRENGTH 

1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today

2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.

CONDITIONING

“Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

Accessory:

Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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WOD: Run, Landmine Rows, Push Ups, Squats, Sit ups

WOD: Run, Landmine Rows, Push Ups, Squats, Sit ups

CONDITIONING

For time:
400 Meter Run
100 single arm Landmine Rows (45,25)
800 Meter Run
100 Push-ups 
1200 Meter Run
100 Air Squats
1 Mile Run
100 Abmat Sit-ups
*30:00 Time Cap

Accessory:

DB Biceps Curls 21s: 3 x 21. Rest 60s.
Then,
Global Foam Roll Calves x 60s each side.

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WOD: Bench Press, Hang Power Cleans, Pull Ups, Wallballs, Rowing

WOD: Bench Press, Hang Power Cleans, Pull Ups, Wallballs, Rowing

STRENGTH 

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Shoot for 80% of 1RM if Known

CONDITIONING 

EMOM 12:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Rx+:(EMOM 16) (C2B Pull-ups) 

Accessory:

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
– Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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WOD: Thruster, Burpees

WOD: Thruster, Burpees

STRENGTH 

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING

“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees

9:00 Time Cap

EXTRA CREDIT

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.

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Happy Thanksgiving WOD: Filthy Fifty

Happy Thanksgiving WOD: Filthy Fifty

CONDITIONING

“Filthy Fifty”
For time:
50 Box jump (24, 20)
50 Jumping pull-ups
50 KBS (35, 25)
50 BW Walking Lunges
50 T2B or Knee Lifts
50 Push Press (45, 35)
50 Back Extensions (or supermans)
50 Wall balls (20, 14)
50 Burpees
50 Double unders
*35:00 Cap

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WOD: Gymnastics Skill, Rowing, Running

WOD: Gymnastics Skill, Rowing, Running

STRENGTH 

Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike

CONDITIONING 

EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run

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