WOD
WOD: Karen (GYM & AT HOME VERSION) + Ab Circuit
Gym:
Karen
150 wallball for time
Finisher:
ABZZZ-
4 Rounds for Quality of:
30s plank Hold
10 V-Ups
10 Hollow Rocks
20 Flutter Kicks
:90 Rest
Virtual
At home ‘Karen’
150 (clusters or thrusters if no med ball) For Time
Finisher: Ab Circuit:
4 rounds for Quality of:
30s plank hold
10 v-ups
10 hollow rocks
20 Flutter Kicks
rest 90s
WOD: GYM & VIRTUAL OPTIONS
Gym:
Strength:
Your Next Lift:
3 sets of 5 reps at working weight
Goal is to add 5-10# from previous cycle on upper body lifts and 10-20# on lower body lifts.
Remember to alternate Strict Press & Push Press every other cycle and Front Squat every 3rd cycle.
Metcon:
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Virtual:
STRENGTH:
5 Supersets of:
1a) single leg RDL x 8 each side
b)Goblet squat (tempo 2 down/2 bottom pause/2 up) x 8
METCON:
15 minute amrap:
5 burpees (strict)
10 floor wipers
15 kb swings
WOD: Glute Bridge & Nancy
Strength:
Weighted glute bridge
5 x 10. Going up in weight; Rest 2:00
METCON
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
WOD: Kipping Pull Up Skill Work
Skill:
Kipping Pull Up and progressions
METCON:
25-minute amrap:
5 pullups
10 step-ups (not box jumps) 24/20” total
15 dubs
WOD: Your Next Lift then Deadlift & Push Up
Strength:
Your Next Lift 3 sets of 5 at working weight
Goal is to lift 5-10# heavier in upper body lifts or 10-20# heavier in lower body.
You will alternate strict press with push press every other cycle and you will alternate front squat every 3rd cycle.
Metcon:
10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
WOD: GYM/Virtual: Shoulder/Bi’s & Tri’s then Double Unders, Snatches, Lunges
Gym and Virtual:
Strength:
3 sets of 10 each:
1a) Lateral Raise
1b) Front Raise
Rest 1:00 between sets
Then:
3 sets of 10 each:
2a) BB/DB Curl
2b) OH triceps extension
Rest 1:00 between sets
Metcon:
5 RFT:
30 DUs(90 SUs/Pogo jumps)
20 kb snatch (10/10) 24/16k
10 jump lunges
Rest 1 minute
WOD: Gym/Virtual Options: Hero WOD DT
Virtual:
STRENGTH:
50-100 pushups with great form (sets of at least 5, so scale accordingly)
On Rest periods, accumulate up to 100 DB curls (sets of 10 or so)
CONDITIONING:
10 RFT:
10 DB clusters (squat clean into thruster)
10 renegade rows (each side)
**(20 min cutoff)
GYM:
STRENGTH:
YOUR NEXT LIFT 3 SETS OF 5
METCON:
”DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
WOD: Turkish Get Ups, Run, KB Swings, Goblet Squats
STRENGTH:
Turkish Get Ups 5 sets of 3 on each arm. Rest 2:00 between sets
METCON:
4 RFT:
Run 400m
20 KB swings (24/16)
20 goblet squats
WOD: Heavy Power Cleans & “The Chief”
STRENGTH:
Power Clean 6- 8 sets working up to a 1 REP MAX
**start light and warm up
Metcon: BENCHMARK WOD
“The Chief”
5 cycles of:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1:00 then repeat from the top!!
GOAL: stay consistent with your rounds/reps through all 5 rounds.
WOD: GYM & VIRTUAL OPTIONS
Gym:
STRENGTH:
YOUR NEXT LIFT 3 X 5
METCON:
FOR TIME:
30 pullups
10 burpees
20 pullups
20 burpees
10 pullups
30 burpees
Virtual:
STRENGTH:
5 sets of: WITH :30 rest in between
1a) single arm half kneeling Arnold press x 10
1b) gorilla rows x 10
CONDITIONING:
20AMRAP:
10 up downs
10 mountain climbers **2 count
20 flutter kicks **2 count
5 burpees
(rest 1 minute)
WOD: Virtual & In Gym
Virtual:
5 Supersets of: with :30 rest in between movements:
1a) biceps curl x 10 each arm
b)oh triceps extensions x 10
Metcon:
In Gym:
Strength:
Your Next Lift 3 sets of 5 reps. Add weight from 1st cycle.
Metcon:
For Time:
10 Shoulder Press, 115/75 lbs
15 Overhead Squats, 115/75 lbs
20 Push Press, 115/75 lbs
25 Front Squats, 115/75 lbs
30 Push Jerks, 115/75 lbs
35 Back Squats, 115/75 lbs
WOD: Virtual & In Gym
Virtual:
5 Superset of: :30 rest in between movments:
1a)10 pushups
b)10 rows each side
METCON:
20 minute emom:
10 burpees
30s flutter kicks
15 squat jumps
45s plank
IN GYM:
Strength:
Alternate until 50 Pull ups & 100 Push Ups are accumulated.
1a) pullups (strict if possible, if not kipping is ok or ring rows)
b) pushups
**Example: 10 sets of 5 pull ups & 10 push ups
Metcon:
20 Minute EMOM :30 work/:30 rest with bumper plate RX 25/15#:
Russian Twists
Ground to Overhead
Weighted Jump Squat
Bent Over Row with Plate