WOD

WOD: Running & Burpees

WOD: Running & Burpees

CONDITIONING 

“Run Forrest”
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
30:00 Cap

EXTRA CREDIT 

2:00 Foam Roll Quads (60s each)
3:00 of Parasympathetic Breathing

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WOD: Decline Bench Press, KB Rows, Running, Toes to Bar, Push Press

WOD: Decline Bench Press, KB Rows, Running, Toes to Bar, Push Press

STRENGTH 

1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
1b) Symmetrical Stance 1-Arm KB Rows – pronated grip: 5 x 10 ea. Rest 30s.

CONDITIONING 

AMRAP 15:
200 meter Run
15 T2B
15 Push Press (95,65)

EXTRA CREDIT

AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

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WOD: Sumo Deadlift, Front Squat, Muscle Ups

WOD: Sumo Deadlift, Front Squat, Muscle Ups

STRENGTH

1) Sumo Deadlift: Build to a tough set of 3 in 7 sets. Rest 2-3:00.
– Elevate Plates 2″ off of the floor (roughly 25# plates)
– This will be tested next Monday for a 1RM.
2a) Front Squat: Build to Metcon Weight.
2b) Bar Muscle-ups or Scaling Option: Chest to Bar, Banded Pull Ups, Ring Rows

CONDITIONING

For time:
30 Front Squats (155, 105)
30 Bar Muscle-ups
10:00 Time Cap

EXTRA CREDIT 

DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s.
Then,
2:00 of Parasympathetic Breathing

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WOD: Power Cleans, Front Squats, Farmer Carry

WOD: Power Cleans, Front Squats, Farmer Carry

CONDITIONING

AMRAP 20 w. a partner:
20 Power Cleans (135, 95)
20 Front Squats (135, 95)
100 Meter Farmer Carry

Then:

20:00 – 30:00 “Recovery”
Light jog, row, bike, or Sledpull Powerwalk
*Done individually (not in teams)

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WOD: 20.1

WOD: 20.1

10 Rounds:

8 Ground to Overhead (95,65)
10 bar facing burpees

Cap: 15:00

**Choice of Snatch or Clean & Jerk/Press

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WOD: Box Squat, Hang Squat Cleans, Thrusters

WOD: Box Squat, Hang Squat Cleans, Thrusters

STRENGTH

Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
– 4 warm-up sets to build to 70%
– 13-15″ Box – parallel squat
– Rx+:(use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use light to moderate load

CONDITIONING

AMRAP 3:
KB Hang Squat Cleans (24,16)

Rest 3:00

AMRAP 3:
KB Thrusters (24,16)

Rest 3:00

AMRAP 3:
KB Hang Squat Clean + Thruster (24,16)

EXTRA CREDIT 

Banded Pull-through: 4 x 25. Rest 60s.
Then,
2:00 of Parasympathetic Breathing

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WOD: Running, Power Snatches

WOD: Running, Power Snatches

CONDITIONING

For time:
Mile Run
25 Power Snatches (75, 55)
800 Meter Run
25 Power Snatches
400 Meter Run
25 Power Snatches
Time Cap – 25:00

EXTRA CREDIT 

2:00 Foam Roll Lats (60s each)
3:00 of Parasympathetic Breathing

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WOD: Rope Climbs, Burpee Box Jumps, Shoulder to Overhead

WOD: Rope Climbs, Burpee Box Jumps, Shoulder to Overhead

STRENGTH

1a) Rope Climb: 4 x 2-3. Rest 45s.

1b) Strict Dips: 4 x 10-12. Rest 45s

CONDITIONING

“Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps
12:00 Time Cap

EXTRA CREDIT 

AMRAP 5:
25 Banded Triceps Pushdowns (light band)
25 Banded Pulldowns (same band)

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WOD: Power Clean, Split Squats, Hip Thrusts, Crossbody Carry

WOD: Power Clean, Split Squats, Hip Thrusts, Crossbody Carry

STRENGTH 

1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00.
2) Barbell Split Squats – Back Rack: 4 x 6 ea. Rest 90s.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
4) Crossbody Carry x 8 Minutes Max 100 Ft. Trips.
– alternate sides evenly

EXTRA CREDIT

2:00 Foam Roll Hamstrings
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

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WOD: Box Squat, Romanian Deadlifts, KBS, Goblet Squats, Burpees

WOD: Box Squat, Romanian Deadlifts, KBS, Goblet Squats, Burpees

STRENGTH 

1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.
– If no recent max use a light to moderate load.
2) Hybrid Stance RDLs: 3 x 10. Rest 60s.
– hybrid stance = wider than conventional but closer than sumo.

CONDITIONING 

AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell

RECOVERY 

2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing

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HERO WOD: Running, Clean & Jerks

HERO WOD: Running, Clean & Jerks

STRENGTH Clean + Jerk: 3 x 3, build to Metcon weight. Rest 60s. CONDITIONING HERO WOD: "Abbate" For time: 1 Mile Run 21 Clean + Jerks (155, 105) 800 Meter Run 21 Clean + Jerks 1 Mile Run *No time cap EXTRA CREDIT 3:00 of Max Reps Banded Pull-aparts 3:00 of...

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