WOD
WOD: Monday, May 16, 2022: Rope Climbs
Skill Practice:
Rope Climbing
Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs
WOD: Friday, May 13, 2022: Back Squats & Kickball!!!! Don’t forget
Strength:
Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat
Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run
WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs
Workout:
12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.
Rest 2:00
6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time
WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups
Strength:
Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%
Workout:
For Time:
27-21-18
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts
WOD: Tuesday, May 10, 2022: Bench Press, Pull Ups, Up Downs, Ground to Overhead
Strength:
Bench Press
3×5 65%, 75%, 85%
Based off your 90% of 1 Rep Heavy Bench Press
from last Week
Workout:
AMRAP Repeats 4 sets of 3:00:
12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs. Pick up where you left off.
Finisher:
6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds
WOD: Monday, May 9, 2022: Clean & Jerks
Strength:
Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk
*Build up to a Moderate-Heavy weight.
Workout:
For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining,
Until 40 reps are completed.
rx: (185/135)(135,95)
Extra Credit Murph Prep:
Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets
Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats
WOD: Saturday, May 7, 2022: Rope Climbing, Wallballs, Running
Skill Work:
Rope Climbing; J Hook clamp
And other progressions
Workout:
Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs
EXTRA CREDIT:
Murph Prep:
These are great to do on Sunday Funday!
6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60
WOD: Friday, May 6, 2022: Heavy Deadlift Day & Some Double Unders
Strength:
Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets
Workout:
12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>
WOD: Thursday, May 5, 2022: Cinco De Mayo is Active Recovery
Skill:
Strict Handstand Push Ups
Workout:
25 Min. EMOM:
20 Alternating Goblet Lunges (Athlete’s Choice of weight)
7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives)
12/10 Bike Calories or 15/12 Row Calories
:50 Plank Hold (Your Version)
Rest
Finisher:
20-15-10-15-20:
Russian Twists
Sit Ups
WOD Saturday, April 30, 2022: Devils Clean; Renegade Rows; Rope Climb; Double Unders
For Time:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
immediately into:
4 rounds of:
50 Double Unders
2 Rope climbs
immediately into:
4 rounds of:
5 Devil’s Clean
5 Renegade Rows
WOD: Thursday, April 28, 2022: Rowing & KB Swings
Workout:
For Time:
24-21-18-15-12-9-6
Calorie Row
Kettlebell Swings (24/16)(16/12)
Finisher:
3 SETS FOR QUALITY
1:00 Plank Rotations
:30 Rest
1:00 Alternating Sit Thru
Rest 1:00 between sets
WOD: Wednesday, April 27, 2022. Run, Box Jump, Lunges, Wallballs
Workout:
For Time:
Run 1 mile
100 Box Jumps (24/20″)
80 Wallballs (20/14)(10/9′)
60 Alternating DB Suitcase Lunges
*Partition this as needed to complete the work.