Archive for the WOD Category

Snatching strong to finish the weekend

1) Partner WOD (30 min)
10 Rope Climbs
200 Dumbbell Snatches (50/35)
10 Rope Climbs

EMOM 3 Burpees (Both partners)

Note: Substitute 10 rope climbs for 30 chin-ups as a scaling option. Don’t forget to bring long socks or wear long pants to cover your shins during rope climbs.

2) AP
1 RM Weighted Ring Dip

Competitors Class: Report Cards

1) Clean & Jerk
A. Split Jerk
5 sets (For technique)
2 Jerk Balance + 1 Split Jerk

B. Clean Complex (7 sets) – Heavy
2 Hang Clean + 1 Split Jerk

2) COMPWOD
TBA

3) Single Modality
Assault Bike
3×10 min ME Cal AB, 5 min rest in between sets

 

Saturday Class: Playing with the Accessories

30 Minutes to Complete:

42-30-18
Wall Balls; 20/14
Double Unders

42 Cal Row

42-30-18
KB Swing; 24/16
Double Unders

30 Burpees

42-30-18
Alternating Dumbbell Snatch; 50/35
Double Unders

18 Cal AB

*singles skips x2

Don’t Forget Them Legs

1) Strength Skill (20-25 min)

Back Squat 4×5

*4 sec descent + fast ascent

2) WOD
AMRAP 15
30 Situps
30 Air Squats
400m Run (6.5 laps)

3) AP
4 x ME Cal in 1 min, 1 min rests

No Excuses Today

1) Gymnastics + Accessory (12 min)
Level 1 – Handstand Development
Level 2 – Handstand Hold (Wall)

3 rounds
10 sec free standing handstand hold (3 attempts max)
45 sec Hollow Hold
15 GHD Situps or Overhead weighted situps

Note: Use a medball for the ghd situps if 15 at bodyweight isn’t challenging.

2) WOD (14 min)
3 Rounds
1 min – ME Box Over Jumps (24/20)
2nd min – ME Ring Dips or HR Push-ups
3rd min – ME Box Over Jumps
4th min – ME Wallballs (11/10 ft target)
5th min – Rest

3) AP
3 sets of 50ft seated sled pull (hand over hand)

Mary

1) Skill Prep
Handstand Push-ups & Pistols

2) WOD
Benchmark: “Mary”
AMRAP 20
5 Handstand Push-ups
10 Alt. Pistols
15 Pull-ups

3) AP
3 x 1000m (Pace – 250m fast, 250m slow) Rest 2 min in between sets

Work for the Rest

1) Strength Skill (20-25 min)
Deadlift
A. 3×3 (Heavy)
*Pause at the knee (3 sec)
*Stop at the bottom of each rep

B. 3×3 (Heavy-Build weight)
*Controlled tempo down
*”Touch and go” is permitted but no bouncing the weights

2) WOD (14 min)
3 Rounds
0:00-3:00:
AMRAP 3
9 KBS (32/24)
30 Double-unders

3:00-4:00: ME T2B or V-sits
4:00-5:00: Rest

3) AP
3 sets of 400ft UB Farmers carry

Big Jerks

Week 4/8

1) Olympic Lift Skill (15 min)
5 sets of
2 x (Clean + 2 Push Jerk)

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

Note: If you are still working on your press technique substitute the push jerk for a push press to improve your technique. Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your Jerk.

2) WOD
AMRAP 10
12 Alt. Front Rack Lunges (95/65)
9 Push Jerk or Press
6 Squat Cleans
*Every time you let go of the bar complete 6 bar facing burpees

Note: Choose a weight where you can complete each round with 2 breaks or less

3) AP
Midline
4×20 GHD Situps
Rest 90 sec in between sets

If only groceries carried themselves…

 

1) Skill (10 min)
Rope Climb Technique
Accumulate 6-10 Rope Climbs (15ft)

Note: Use any height rope to practice your rope climbs. If you’re not comfortable climbing high on the rope use any of the ropes located in the pull-up rigs. The ropes located near the wall have a 15ft black tape marking. Finally don’t forget to wear some type of long sock or pants to keep the ropes sanitary and to protect your shins from rope burns.

2) WOD
AMRAP 20
(10+10) One-Arm DB Push Press or Jerk
400ft KB Farmers Carry (24/16)
(10+10) One-Arm OH DB Walking Lunge
400ft Run (2 laps)

3) AP
4 x ME UB Push-ups

Saturday Class: The Barbell Ladder

 

 

 

 

 

 

 

 

 

30 Minutes to Complete:

10 Thrusters; 95/65
25 Burpees
10 Thrusters; 115/85
25 Burpees

10 Shoulder to Overhead; 115/85
20 Burpees
10 Shoulder to Overhead; 135/95
20 Burpees

10 Clean; 135/95
15 Burpees
10 Clean; 155/105
15 Burpees

10 Deadlift; 155/105
10 Burpees
10 Deadlift; 185/125
10 Burpees
10 Deadlift; 205/135
5 Burpees
10 Deadlift; 225/155
5 Burpees

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