May 22-27th WODs

Monday

Warm Up
21 Squats
15 Push Ups
9  Burpees 

Joint Prep
2 Rounds
15 Back Ext
10 PVC Pressing Balances
10 3 Points of Contact Drinking Bird

 

S/T – DEADLIFT (slow on the way down)
5 x 5 @ 40%
4 x 5 @ 50%
3 x 5 @ 60%

 

WOD:  15 min EMOM

3 x THRUSTERS (125/90)

“DEATH BY” BURPEES

** If you die, take 1min off then do 3x Thrusters + ME burpees per minute

 

CORE FINISHER: 30 x PVC TAPS (C-L-C-R = 1)

L1 – (45/35)
L2 – (95/65)
Rx – Above
Comp – (155/105)

 

Tuesday
Warm Up
20 Wall Balls
20 Medball Cleans

 

Joint Prep
2 Rounds
10 Standing Arc Pause Stretch
10 KB Windmills
10 Single Arm KB Overhead Reverse Lunge 

 

S/T –

5 ROUNDS WORKING TO AHAP
7 & 7 LANDMINE PRESS
+
2 & 2 TURKISH GETUPS

 

WOD

P1- 10x KETTLEBELL SHOULDER TO OVERHEAD (53/35)
P2- HOLD OVERHEAD BARBELL (135/95)

 

P1- 20x KETTLEBELL HANG POWER CLEANS
P2- HOLD FRONT RACK BARBELL

 

P1- HOLD OVERHEAD KETTLEBELLS
P2- 10x BARBELL SHOULDER TO OVERHEAD

 

P1- HOLD KETTLEBELLS IN FRONT RACK
P2- 20x HANG POWER CLEANS

 

*1 MIN REST THEN SWITCH POSITIONS & REPEAT

 

CORE FINISHER: 30 x ALTERNATING PARTNER LEG LIFTS

 

L1 – (26/18), (45/35)
L2 – (35/26), (95/65)
Rx – Above
Comp – (70/53), (155/105)

 

Wednesday
Warm Up
400m Run

Joint Prep
2 Rounds
10 Instep Squats
10 Blue Ball Under/Behind
10 Iron Crosses

 

S/T – FRONT SQUAT

5 x 2 @ 60%
4 x 2 @ 70%
3 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 90%

 

WOD – 10min AMRAP
3 x HANDSTAND PUSHUPS
6 x PULLUPS
9 x SITUPS
12 x DOUBLE UNDERS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES

 

L1 – DEFICIT PUSHUPS, RING ROWS, 24 x SINGLE UNDERS
L2 – WALL WALKS, BANDED PULLUPS, 6 DUs+attempts
Rx – Above
Comp – DEFICIT HSPU, C2B, SLAMBALL SITUPS, UNBROKEN DUs

Thursday

Warm Up
PVC Circle Circus

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 4 ROUNDS (INCREASING WEIGHT)

4 x SNATCH GRIP DEADLIFTS
3 x SNATCH EXTENSION
2 x SQUAT SNATCH
1 x SQUAT SNATCH + OVERHEAD SQUAT

 

WOD

BUY IN:
800m RUN
4 ROUNDS
6 x SHOULDER TO OVERHEAD (135/95)
12 x POWER CLEANS
18x DEADLIFTS
CASH OUT: 400m RUN

 

CORE FINISHER: 40 x OPPOSITE HAND TO OUTSIDE FOOT SITUPS

 

L1 –  (45/35)
L2 – (115/75)
Rx – Above
Comp – (165/110)

 

Friday

Warm Up
Erg Bowling
Row 300m Exactly on the Erg.. any meters over will be how many burpees you have to do.
You must row at least 300m

 

Joint Prep
3 Rounds
10 3-2-1 Drop Squats
10 3-2-1 Push Up to Squat
30 Sec Handstand hold (or Wall Walk, or Plank)

 

 

S/T – 30mins TO ACCUMULATE

  • 2mins PER ARM – SINGLE ARM HANDSTAND HOLD
  • AHAP 2 x 30’ PLATE CARRY (ala MFGT style) 
  • 5mins OF OVERHEAD EARTHQUAKE BAR HOLD
  • AHAP WEIGHTED PULLUP

 

WOD –

50 x DOUBLE UNDERS
40 x WALLBALLS (20/14)
30 x WALLBALL SITUPS
20 x HAND RELEASE PUSH UPS
10 x PISTOLS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 50 x TOES TO WALL / RIG

 

L1 – 50 x SINGLE UNDERS, (10/6), BOX PISTOLS, PULLUPS
L2 – 15x DUs/ ATTEMPTS, (14/10), SUPPORTED PISTOLS, CHEST TO BAR
Rx – Above
Comp – UNBROKEN DUs, (30/20), WEIGHTED PISTOLS (WB), RING MUs

 

Saturday

Warm Up
Scotty Doesn’t Know
and
Bring Sally Up w/Air Squat

 

Joint Prep
Group Circle 

 

WOD- 25 Min Cap
100 US KB Swings (53/35)
75 Goblet Step Ups
50 Single Arm KB Thrusters
25 Overhead KB Lunges

L1- 26/18
L2- 35/26
Rx- 53/35
Comp- 70/44

 

 

*******METCON*******

Monday

Warm Up
21-15-9
Squats
Push Ups

WOD
20 Min AMRAP
24 Slam Balls
24 Wall Balls
24 Mountain Climbers

 

Tuesday

Warm Up
100 Russian KB Swings

 

WOD
4 Rounds- 1 Min Rest between Rounds
5 Min AFRAP (as few reps as possible)
ME Plank Hold
ME Barbell Hold Overhead (45 or 35…no 15’s)
ME Burpees

 

 

Wednesday

Warm Up
2 rounds
200m Run
15 Squats
10 Push Ups
5 Burpees 

 

WOD
30 Min AMRAP
40 Walking Lunges
30 Renegade Rows
20 Dumbell Thrusters
400m Run 

 

Thursday

Warm Up
500m Row
400m Run
300 Single Unders

 

WOD
10 Min AMRAP
200m Run
100m Farmers Carry
50 Air Squats
Rest 2 Min
10 Min AMRAP
10 Tire Flips
10 Push Ups
10 Sit Ups
10 Burpees

 

Saturday

Warm Up
1 Mile Run

 

WOD
25 Min *Partner* AMRAP
One Partner Hold KBs in a Front Rack Hold
The other Runs 400m
If you drop the KB’s before your partner gets back you must do a team 10 Burpee penalty when they get back from the run.

 

 

Posted in WOD

May 15-20 WODs

Monday

Warm Up
40 Slam Balls

Joint Prep
2 Rounds
10 Instep Squats
10 Standing Arc-paus-Stretch with band
10 Single Leg Box Step Ups

S/T – BACK SQUAT
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 4 ROUNDS
MAX EFFORT EMOM

  • BURPEE BOX JUMP OVERS (24/20)
  • PULLUPS
  • PISTOLS
  • HAND RELEASE PUSH UPS
  • REST

 

CORE FINISHER:
30 x TOES TO RIG/WALL

 

L1 – (PLATES / 16), RING ROWS, BOX PISTOLS
L2 – (20/16), BANDED PULLUPS, SUPPORTED PISTOLS
Rx – Above
Comp – (30/20), CHEST TO BAR, (35/26) KB FRONT RACK WEIGHTED

 

Tuesday

Warm Up
Scotty Doesn’t Know

Joint Prep
2 Rounds
10 Iron Crosses
10 KB Windmills
15 Back Ext

 

S/T – 6 ROUNDS *work up to AHAP

5 & 5 BOTTOMS UP KETTLEBELL PRESS
+
4 & 4 SINGLE LEG DEADLIFT W/ BARBELL

 

WOD – PARTNER (I GO YOU GO)
3 ROUNDS
50 x WALLBALLS (20/14)
30 x KETTLEBELL SNATCHES (53/35)
10 x DEADLIFT (TEAM) (315/205, 135-85 w/35# bar if Male/Female team )

 

CORE FINISHER:

50 x MED BALL TOSS SITUPS OVER A BOX

 

L1 – (10/6), (26/18), (135/95/45-30 w/35# bar)
L2 – (14/10), (35/26), (225/155/90-60 w/35# bar)
Rx – Above
Comp – (30/20), (70/53), (405/275/180-120)

 

Wednesday

Warm Up
400m Run

Joint Prep
20 Scap Rows
20 Plank Marches
20 Back Ext

 

S/T –WORK UP TO A HEAVY 4 REP MAX

FRONT RACK LUNGE
+
COMPLETE 25 x HANDSTAND PUSHUPS DURING REST

 

WOD –
15 MIN AMRAP
200m RUN
5 x STRICT PULLUPS
7 x HAND RELEASE PUSHUPS
11 x JUMPING SQUATS

 

CORE FINISHER:

20 x PLANK TOE TAPS (C-L-C-R)

 

L1 – JUMPING PULLUPS
L2 – BANDED CHEST TO BAR
Rx – Above
Comp – STRICT CHEST TO BAR

 

Thursday

Warm Up
200m Run
200m Skip

 

Joint Prep
2 Rounds
10 Pressing Balances
10 Push up —>Squat
1 min Back Ext Hold

S/T
4 ROUNDS (INCREASING WEIGHT EACH ROUND)
5 x CLEAN DEADLIFTS
4 x CLEAN EXTENSION
3 x SQUAT CLEANS
2 x JERKS
1 x SQUAT CLEAN & JERK

*not a complex

 

WOD
30 x DEADLIFTS (225/155)

  • 30 x DOUBLE UNDERS

20 x CLEANS (135/95)

  • 30 x DOUBLE UNDERS

10 x SNATCHES (95/65)

  • 30 x DOUBLE UNDERS

1 x THRUSTER (3 attempts to go AHAP)

 

CORE FINISHER:
40 x BREAK DANCE KICK OUTS

 

L1 – (155/105), (95/65), (45/35), 30 x SINGLE UNDERS
L2 – (185/125), (115/85), (75/55), 15 x DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – (285/190), (155/105), (115/85), UNBROKEN DUs

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
2 Rounds w/naked bar
10 Rounded Back Deadlifts
10 Floor Wipers
10 Overhead Reverse Lunges

S/T – 5 ROUNDS OF

1 MIN HEAVY LOAD STAND (90% OF 1RM BACK SQUAT)
+
2 x ROPE CLIMBS OR 4 x SKIN THE CATS

 

WOD

BUY IN: 400m RUN
4 ROUNDS OF:
9 x THRUSTERS (95/65)
6 x RING DIPS
3 x MUSCLE UPS (BAR)

CASH OUT: 500m RUN

 

CORE FINISHER: 25 x BARBELL SIT UPS

 

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), PULLUPS
Rx – Above
Comp – (135/95), RING MUs

 

Saturday (at Columbia City)

Warm Up
500m Run (around the block)

 

Joint Prep
Group Circle

WOD
400m Run
40 Squats
400m Run
40 US KB Swings
400m Run
40 Push Ups
400m Run
40 Pull Ups
400m Run
40 Lunges

 

*******METCON******* (at SODO)

Monday

Warm Up

3 Rounds
200m Run
20 Back Ext
20 KB Single Arm Overhead Reverse Lunges

WOD

Complete As Many Rounds As Possible in 25 Minutes of:
25 Thrusters (45/33)
25 Burpee
25 Sumo Deadlift High Pulls (45/33)

 

Tuesday

Warm Up
3 Rounds
200m Run
10 Blue Ball Under/Behind

 

WOD

30min Amrap
200m run with medball
20 Wall balls
15 Sit-ups with Medball
10 Push ups
5 over the ball burpees

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Push Ups

 

WOD
4 Rounds/ 1 min ea station(fight gone bad style)
ME Mountain Climbers
ME Flutter Kicks
ME Battle Ropes
ME Sledge Hits
ME KB Swings
Rest

 

Thursday

Warm Up
3 Rounds
100 Single Unders
15 Burpees
20 Samson Stretch

 

WOD
25 Min Amrap
200m Run
20m Bear Crawl
200m Run
20m Burpee Long Jumps
200m Run
20m Inch Worms
200m Run
20m Goblet Lunges

 

Saturday

Warm Up

1 Mile Run


WOD
10 Min Amrap
400m Farmers Carry
100 Russian KB Swings
100 Rope Jumps
100 Sit Ups

Rest 3 Min
10 Min AMRAP
100m Farmers Carry
25 Russian KB Swings
25 Rope Jumps
25 Sit Ups

 

Posted in WOD

May 8-13 WODs

Monday

Warm Up
400m Run

 

Joint Prep
2 Rounds
10 Dr Tri Blue Ball Extravaganza (under/behind leg)
10 Standing Arc-Pause-Slide Band Stretch
10 Instep Squats

 

S/T – FRONT SQUAT

4 x 6 @ 40%
3 x 5 @ 50%
2 x 4 @ 55%
1 x 3 @ 60%

 

WOD
10min EMOM
EVEN: 40 x DOUBLE UNDERS
ODD: MAX EFFORT BURPEES

*SCORE IS TOTAL BURPEES

 

CORE FINISHER: 50 x SCISSOR KICKS UP & DOWN

 

L1 – SINGLE UNDERS
L2 – 20 DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – UNBROKEN SETS OF DUs

 

Tuesday

Warm Up
PVC Circle Circus

 

Joint Prep
60 Sec Back Ext Hold
20 Shoulder Un-shrugs
20 Box Step Ups High Knee (foot stays on box)
10 Push Up 3-2-1 Squat(as a group)

 

S/T

5 ROUNDS WORKING UP TO AHAP

5 & 5 PISTOLS

** SUPERSET WITH

5 & 5 SINGLE ARM DUMBBELL / KETTLEBELL ROW

 

WOD

-TEAMS OF 3/4, WATERFALL STYLE

5 ROUNDS: (REPS PER PERSON)
10 x USA KETTLEBELL SWINGS 53/35
15 x TOES TO BAR
20 x SITUPS
25 x AIRSQUATS

 

CORE FINISHER: 25 & 25 CROSSBODY LOW-HIGH

 

L1 – (26/18), V-UPS
L2 – (35/26), KNEES TO SOMEWHERE
Rx – Above
Comp – (70/53)

 

Wednesday

Warm Up
2 Rounds
200m Run
10 Inch Worms

 

Joint Prep
2 Rounds
30 sec Back Ext
10 KB Windmills
10 Single Arm KB Overhead Revers Lunge

S/T – DEADLIFT

1 x 10 @ 50%
2 x  5 @ 70%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

 

WOD

15 MIN AMPRAP:
400m RUN
15 x PULLUPS
25 x PUSHUPS
35 x SQUATS

 

CORE FINISHER: 15 x SLAMBALL HEAD TO TOES

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – CHEST TO BAR

 

Thursday

Warm Up
21 Squats
15 Push Ups
9 Ring Rows

 

Joint Prep
2 Rounds
10 Scap Pull Ups (convex, not concave)
10 Iron Crosses
10 Floor Wipers

 

S/T –

HANDSTAND PUSHUP TECH + HANDSTAND WALK
FIND THE TIME TO COMPLETE:
4 x 10 WEIGHTED GLUTE BRIDGES

OR
4 x 5 & 5 ONE LEGGED BRIDGES

 

WOD

21 – 15 – 9
THRUSTERS (115/85)
SITUPS
BAR OVER BURPEES

 

CORE FINISHER: 30 x OPPOSITE LEG/ARM RAISE PLANKS

L1 – (65/45)
L2 – (95/65)
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
3 Rounds as group
3 Min EMOM
30 Sec Wall Sit
ME Wall Balls

Joint Prep
3 Rounds
10 Dr Tri Blue Ball extravaganza
10 3-2-1 Drop Squats
10 Squat Pressing Balance

 

 

S/T

7min @ EACH STATION

  • MAX EFFORT SLAMBALL PUSHUPS
  • 30 x BANDED YOKE SQUATS
  • 5 x DUMBBELL BENCH PRESS (AHAP)
  • 30 x SINGLE LEG KETTLEBELL DEADLIFT

 

WOD

5 x MUSCLE UPS

10 x CLEAN & JERKS (95/65)

7 x CHEST TO BAR PULLUPS

7 x CLEAN & JERKS (155/105)

10 x PULL UPS

5 x CLEAN & JERKS (185/125)

 

CORE FINISHER: 40 X CRUNCHCYCLES

 

L1 – PULLUPS – BANDED PULL UPS – JUMPING PULLUPS, (45/35 – 75/55 – 115/85)

L2 – C2B – PULLUPS – BANDED PULL UPS, (65/45 – 115/85 – 135/95)

Rx – Above

Comp – RING MUs – BAR MUs – C2B, (135/95 – 175/115 – 205/135)

 

Saturday

Warm Up
5 Min EMOM ME- as group
Jumping Jacks
Mountain Climbers
Squats
Push Ups
Sit Ups

Joint Prep
Group Circle

 

WOD
5 Rounds
30 Wall Balls (20/14)
20 Box Jumps (24/20)
10 Push Ups
1 Hill Climb
1 Rope Climb

 

 

*******METCON*******

Monday

Warm Up
800m Run
30 Squats
20 Push Ups

 

WOD
25 Min AMRAP
30 Mountain Climbers
20 Jumping Pull Ups
10 Sledge Hits 

 

Tuesday

Warm Up
3 Rounds
400m Run
20 Flutter Kicks
10 Back Ext

 

WOD
5 Rounds 1 min rest between rds
1 Min ME Each Station
Lateral Jump over Cones
Burpees
Ring Rows
Plank Hold or Handstand Hold
Sit Ups

 

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Lunges

 

WOD
25 Min AMRAP/Time Cap
Death By 3 Sit Ups
Death by 5 Russian KB Swings
Death By Burpees

 

Thursday

Warm Up
21-15-9
Squats
Sit Ups
Push Ups

 

WOD
2 Rounds- 3 min rest between rds
10 Min AMRAP
5 Burpees
5 Slam Balls
5 KB Sumo Deadlift High Pulls

 

Saturday

Warm Up
1 Mile Run

WOD
25 Min Team (3 people) WOD
Station A(on one side of the gym)- ME Slam Balls
Station B- (on the other side)- ME Russian KB Swings
Between Stations- Bear Crawl

One person starts with ME slam balls; another person starts with ME KB Swings , the next person starts bear crawling from Station A towards station B. When they get there, they tag that person and switch. Then that person bear crawls toward station A and tags that person to switch… repeat for 25 Min for Max Reps.

 

Posted in WOD

May 1-6 WODs

Monday

Warm Up
Go over movements in Joint Prep

 

Joint Prep

30sec Back Extension Hold
3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

 

 

S/T – SPLIT JERK
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 12min EMOM

  1. 5 x RUSSIAN KETTLEBELL SWINGS (53/35)
  2. 6 x KETTLEBELL SNATCHES
  3. 7 x GOBLET SQUATS
  4. 11 x RUSSIAN KBS
  5. 12 x KB SNATCHES
  6. 13 x GOBLET SQUATS
  7. 15 x RUSSIAN KBS
  8. 16 x KB SNATCHES
  9. 17 x GOBLET SQUATS
  10. ME – RUSSIAN KBS
  11. ME – KB SNATCHES
  12. ME – GOBLET SQUATS

 

CORE FINISHER: 60 x RUSSIAN TWISTS

 

L1 – 26/18
L2 – 35/26
Rx – Above
Comp – 70/53

 

Tuesday

Instruction
Movements in joint prep

Joint Prep

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

 

S/T – 6 ROUNDS (WORK UP TO AS HEAVY AS POSSIBLE):

5 & 5 BULGARIAN SPLIT SQUATS

*SUPERSET WITH

5 & 5 LANDMINE PRESS

 

WOD – PARTNER WOD

600m SLAMBALL TOSS RUN (TOGETHER)

         P1                              P2

10 x BURPEES       FRONT RACK HOLD

PLANK HOLD         15 x SNATCHES (95/65)

 

400m MED BALL CARRY (20/14) (TOGETHER)

            P1                                    P2

FRONT RACK HOLD        10 x BURPEES      

15 x SNATCHES (95/65)    PLANK HOLD       

 

200m WALKING LUNGE (50m @ a time)

 

CORE FINISHER: SQUAT ROTATION MEDBALL HANDOFFS

 

L1 – (10/6) (45/35)

L2 – (14/10) (75/55)

Rx – Above

Comp – (30/20) (115/95)

 

Wednesday

Instruction
Movements in Joint Prep

 

Joint Prep

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

S/T

20mins TO FIND A 1 REP MAX THRUSTER

 

WOD – MINI MURPH

1200m RUN

30 PULLUPS

40 PUSHUPS

50 SQUATS

800m RUN

15 PULLUPS

20 PUSHUPS

25 SQUATS

400m RUN

 

CORE FINISHER: 50x SITUPS

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – HAND RELEASE PUSHUPS, CHEST TO BAR PULLUPS

 

Thursday

Instruction
Movements in Joint Prep

 

Joint Prep

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

S/T – SNATCH

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

 

WOD

20 x DEADLIFTS (225/155)
100m RUN
20 x CLEANS (135/95)
100m RUN
20 x SNATCHES (95/65)
100m RUN

CORE FINISHER: 15 x BARBELL ROLLOUTS @ CLEAN WEIGHT

L1 – (155/105), (95/65), (45/35)

L2 – (185/125), (115/85), (65/45)
Rx – Above
Comp – (275/185), (185/125), (135/95)

 

Friday

Instruction
movements in joint prep

 

Joint Prep

30sec ea Slow and Steady 1-Leg Back Extension Reps
3 Rounds:
10 Scap Pull Ups (Convex NOT Concave)
10 Push Up Hold 3,2,1 Squat!
10 ea Floor Wipers w/ Blank Barbell
Then:
60sec (or max) ea 1-Leg Slow and Steady Back Extension Reps

S/T
Find 1RM Standing Broad Jump
Superset between sets
10 Ring Push Ups

WOD – ANNIE
50 – 40 – 30 – 20 – 10
DOUBLE UNDERS
SIT UPS

 

CORE FINISHER: 40 x PLANK TWISTS

 

L1 – SINGLE UNDERS

L2 – ½ THE REPS DOUBLE UNDERS / ATTEMPTS

Rx – Above

Comp – UNBROKEN SETS OF DUS

 

Saturday

Warm Up
500m Run
21 Wall Balls
15 Push ups
9 Burpees

Joint Prep
Group Circle

WOD
300 Russian KB Swings (53/35)
200 Double Unders
100 Squats
50  Push Ups

L1- Single Unders, (26/18), Wall/Bar Push Ups
L2- 100 Du’s or attemps, (35/26), Knee Push Ups
Rx- above
Comp- (70/53),

 

*******METCON*******

Monday

Warm Up
30sec Back Extension Hold

3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

Technique
Movements in WOD

 

WOD
25 Min AMRAP
10 Burpees
Down and Back Bear Crawl
10 Squats
Down and Back Inch Worms
10 Push Ups
Down and Back Lunges
10 Sit Ups
Down and Back Burpee Long Jumps

 

Tuesday

Warm Up

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

Technique
Movements in WOD

 

WOD
3 Rounds
1min ME Each Station / 1 Min Rest Ea Station
Squats
KB Swings
Tire Sledge Hits
Battle Ropes
V-Ups
Rest

 

Wednesday

Warm Up

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

Technique
Movements in WOD

WOD
2 Rounds / 2 min rest between rnds

10 Min AMRAP
100 Single Unders
20 Wall Balls
20 Mountain Climbers
20 Flutter Kicks
20 Box Jumps

 

Thursday

Warm Up

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

 

 

Technique
Movements in WOD

 

WOD
OPT Repeatability test

3 rounds, at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m
  • Rest 12 minutes between rounds.

 

 

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
7 Min ME Burpees
rest 1 min
10 Min AMRAP
200m Run
25 Lunges
25 Slam Balls
25 Sit Ups
rest 1 min
7 Min ME Burpees

 

Posted in WOD

April 24-29 WODs

Monday

Warm Up
2 Rounds
100 Single Unders
15 Push Ups
15 Squats
Joint Prep
2 Rounds
10 Ring Rows
10 Strict Press
10 Acr-Pause-Slide

 

S/T – BENCH PRESS

25 mins TO FIND A 1RM BENCH PRESS

*If you finish early, do sets of 5 @ 65%

 

WOD *18 min TIME CAP
150 x DOUBLE UNDERS

40 x WALL BALLS (20/14)

30 x MED BALL SIT UPS

20 x HAND RELEASE PUSH UPS

100 x DOUBLE UNDERS

20 x WALL BALLS (20/14)

15 x MED BALL SIT UPS

10 x HAND RELEASE PUSH UPS

50 x DOUBLE UNDERS

 

CORE FINISHER: 60 x FLUTTER KICKS

 

L1 – SINGLE UNDERS, (10/6)
L2 – DOUBLE UNDERS/ ATTEMPTS, (14/10)
Rx – Above
Comp – SETS OF 50 UNBROKEN DU, (30/20)

 

Tuesday

Warm Up
2 Rounds
30 Mountain Climbers
20 Wall Balls
10 Bent Rows w/ naked bar

 

Joint Prep

Group Burgener Progression

 

S/T – CLEAN & JERK  *not a complex

5 REPS @ 50%
4 REPS @ 60%
3 REPS @ 70%
2 REPS @ 80%
1 REPS @ 90%

WOD

4 ROUNDS:
20 x POWER CLEANS (95/65)
15 x PULL UPS
10 x BAR FACING BURPEES

 

CORE FINISHER: 30 x BARBELL TILTS

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), BANDED PULL UPS
Rx – Above
Comp – (115/85), CHEST TO BAR PULLUPS

 

Wednesday

Warm Up
10 Burpee Long Jumps
10 Burpee High Jumps
5/5 Single Leg Burpee

 

Joint Prep
Turkish Get Up Technique w/abmat or anything light

S/T
WORK UP TO AHAP TURKISH GETUP ON EACH ARM

  • SUPERSET  WITH:

5 SETS OF SINGLE ARM SEATED DB PRESS (4 REPS/ARM) WORKING UP TO AHAP

 

WOD – SYNCHRO CHIPPER

50 x WALL BALLS (20/14)
40 x HAND RELEASE PUSHUPS
30 x HIGH FIVE SIT UPS
20 x TOES TO BAR
10 x HANDSTAND PUSHUPS


CORE FINISHER: 60 TOTAL PARTNER SLAMBALL BOUNCE PASS

L1 – (10/6), V-UPS, BOX PUSHUPS
L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS
Rx – Above
Comp -(30/20), BALL TOUCH SITUPS, DEFICIT HSPU

 

Thursday

Warm Up
PVC Circle Circus
Joint Prep

3 Rounds
10 Strict Press Naked Bar
10 Dr Tri Shoulder Reaches
10 PVC Overhead Squat

 

S/T – STRICT PRESS

4 x 5 @ 40%
3 x 4 @ 50%
2 x 3 @ 60%
1 x 2 @ 70% x 2

 

WOD

14min EMOM
EVEN: ME POWER SNATCH (115/80)
ODD: 3 HIGH BOX JUMPS (30/24) *safety first!

 

CORE FINISHER: 50 x SIDE-CRUNCH HEEL TOUCH

L1 – (65/45), (20/16)
L2 – (95/65), (24/20)
Rx – Above
Comp – (135/95), (30 + 2-45# PLATES/24 + 1-45# PLATE)

 

Friday

Warm Up
2 Rounds
20 Wall Balls
200m Run Med Ball Overhead

 

Joint Prep
2 Rounds
15 Push Ups
15 Back Ext
15 Ring Rows

 

S/T or Conditioning

4 STATION ROTATION – 7min @ EACH STATION
– SIDE TO SIDE HANDSTAND WALKS ON THE WALL (scale = WALK AROUND BOX)
– HEAVY SET OF 5 EARTHQUAKE BAR BENCH PRESS
– 2 x 30’ SLED DRAGS @ 50% OF BODY WEIGHT
– PROGRESSIVE QUICK JUMP BOX JUMP/OVERS

 

WOD – 3 ROUNDS:
10 x CLEAN & JERKS (115/85)
20 x USA KBS (53/35)
50 x DOUBLE UNDERS

 

CORE FINISHER: 40 x RIG/WALL LEG RAISES
L1 – (65/45), (26/18), single unders
L2 – (95/65), (35/26), double unders/ attempts
Rx – Above
Comp – (135/95), (70/53), unbroken DUs

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Samson Stretch
20 Slam Balls
20 Slam Ball Halos

 

Joint Prep
Group Circle

WOD
21 Thursters (95/65)
15 Pull Ups
200m Run
21 Power Cleans
15 Ring Dips
200m Run
21 Deadlifts
15 Handstand Push Ups
200m Run
21 Front Squats
15 Burpees

 

 

*******METCON******* (AT SODO)

Monday

Warm Up

400m Run
20 Burpees
20 Wall Balls
20 Push Ups

 

Technique
Movements in WOD

 

WOD
6 Rounds 1 Min Rest Between Rounds
3 Min AMRAP
1 Min Wall Sit
ME Wall Balls

 

 

Tuesday

Warm Up
21-15-9
Squats
Push Ups
Lunges

 

Technique

Movements in WOD

 

WOD
25 Min AMRAP
100 Single Unders
25 Sit Ups
25 Box Jumps
25 KB Swings

 

Wednesday

Warm Up

5 rounds
100m Sprint
10 Burpees
10 Push Ups
10 Samson Stretch

 

Technique
Movements in WOD

 

WOD
25 Min Cap
300 Slam Balls
200 Russian KB Swings
100 Squats
50  Burpees

 

Thursday

Warm Up
4x 400m Sprint

 

Technique
Movements in WOD

 

WOD
3 Rounds /8Min AMRAP/ 2min Rest between Rds
25 Squats
20 KB Sumo Deadlift High Pulls
15  Back Ext.
10 Push Ups

 

Saturday

Warm Up
400m Run
25 Lunges
25 Wall Balls

 

Technique
Movements in WOD

 

WOD
****TOP SECRET****

 

Posted in WOD

April 17-22 WODs

Monday

Warm Up
2 Rounds
20 Jumping Lunges
20 US Kettlebell Swings

 

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Sots Press
10 PVC Overhead Squats


S/T- OVERHEAD SQUAT
FIND A 1 REP MAX
– THEN –
3X3 @ 70%

 

WOD
400m RUN
30 x WALLBALLS (20/14)
200m RUN
15 x MEDBALL SITUPS
100m MEDBALL RUN
30 x WALLBALLS
200m RUN
15 x MEDBALL SITUPS
400m RUN

 

CORE FINISHER: 20 x WALLBALL SUNRISE/SUNSETS

 

L1 – (10/6)
L2 – (14/10)
Rx – Above
Comp – (30/20)

 

Tuesday

Warm Up
400m Run
30 Squats
20 Push Ups
10 Mountain Climbers

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 6 SETS

INCREASING WEIGHT EACH SET

1 HIGH HANG POWER SNATCH

1 ABOVE THE KNEE POWER SNATCH

1 ABOVE THE KNEE SQUAT SNATCH

1 FULL SQUAT SNATCH

 

WOD-

21 – 15 – 9

DEADLIFT (115/80)

HANG POWER CLEAN

SHOULDER TO OVERHEAD

 

CORE FINISHER: 50 x PLATE RUSSIAN TWISTS

 

L1 – (65/45)

L2 – (95/65)

Rx – Above

Comp – (135/95)

 

Wednesday

Warm Up
Down and Back
Toy Soliders
Butt Kickers
Grapevine
Spiderman walk

 

Joint Prep
3 Rounds
10 Back Ext
10 Samson Stretch
10 Good Mornings

 

S/T- 8 ROUNDS (BUILDING TO A.H.A.P. / MOST DIFFICULT)

4 REPS PER ARM OF BOTTOMS UP KETTLEBELL PRESS

& (SUPERSET WITH)

4 REPS PER LEG OF PISTOLS

*PISTOL SCALES: BOX SIT, BOX SUPPORTED, RIG SUPPORTED, FOOT BEHIND CALF, COUNTERBALANCE, RX, WEIGHTED, SWEEP THROUGH

 

WOD- PARTNER WOD (PAIRS)

4 ROUNDS OF:

PARTNER 1

10 x PUSH UPS

15 x SIT UPS

20 x GOBLET SQUATS (53/35)

– WHILE –

PARTNER 2

400m RUN

*SWITCH

– AFTER BOTH PARTNERS HAVE RUN, THEN –

5 x TEAM DEADLIFT (315/205, 135-85 w/35# bar if Male/Female team)

 

CORE FINISHER: 30 X PARTNER ALTERNATING LEG LIFTS

 

L1 – (26/18) (135/95/45-30 w/35# bar)

L2 – (35/26) (225/155/90-60 w/35# bar)

Rx – Above

Comp – (70/53) (405/275/180-120 w/35# bar)

 

Thursday

Warm Up
2 Rounds
100 Singel Unders
5 Strict Pull Ups /10 Ring Rows

 

Joint Prep
3 Rounds
10 Back Ext
10 Kip Swings
10 Ring Rows

S/T:

BAR/RING MUSCLE UP TECHNIQUE (25mins)

AT SOME POINT COMPLETE A MAX EFFORT 500m ROW SPRINT

 

WOD 17MIN TOTAL TIME

3 ROUNDS – MAX EFFORT EMOM

  • DOUBLE UNDERS
  • SITUPS
  • BURPEES
  • BOX JUMPS (24/20)
  • TOES TO BAR
  • REST

 

CORE FINISHER:30 x OPPOSITE HAND OPPOSITE LEG TOE TOUCHES

 

L1 –  SINGLE UNDERS, (16/PLATES), V-UPS

L2 – DOUBLE UNDERS/ATTEMPTS, (20/16), KNEES TO SOMEWHERE

Rx – Above

Comp – BIGGEST UNBROKEN SET, (30/24)

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
3 Rounds
5 Inch Worms
10 Strict Press
10 Back Ext

 

S/T

6 ROUNDS OF

ONE LEGGED – STRAIGHT LEG DEADLIFT

4 EACH LEG @ 20% OF 1 RM DEADLIFT

SUPERSET W/

10 x RING DIPS

 

WOD- 15 MIN CAP

60 x SQUATS

50 x SINGLE ARM KETTLEBELL SNATCHES (53/35)

40 x SQUATS

30 x PULLUPS

20 x SQUATS

10 x HANDSTAND PUSHUPS

 

CORE FINISHER: ROTISSERIE PLANKS (AS A CLASS)

1:00 FRONT, :30 R SIDE, 1:00 FRONT, :30 L SIDE, 1:00 FRONT

 

L1 – (26/18)

L2 – (35/26)

Rx – Above

Comp – (70/53), BACKSQUAT (45/35)

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Wall Balls
15 Burpees
10 Back Ext

 

Joint Prep
Group Circle

WOD
4 Rounds/ 2 Min Rest Between Rds
5 Min AMRAP
400m Run
21 Burpees
15 Push Ups
ME Wall Balls

Score is  total Wall Balls

 

*******METCON******* (at SODO)

Monday

Warm Up
200 Single Unders
40 Moutain Climbers
30 Jumping Lunges

Technique
Movements in WOD

WOD
2 rounds /2 Min rest between rds
12 min AMRAP
250m Run
12x Ball slams
6x Burpees

 

Tuesday

Warm Up
42 KB Swings
30 Sit Ups
18 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
1-2-3-4-5-6-7-8-9…etc
Wall Balls
Med Ball Cleans
Med Ball Sit Ups

 

Wednesday

Warm Up
2 Rounds
400m Run
21 Squats
15 Push Ups

 

Technique
Movements in WOD

 

WOD
25 Min EMOM
Min 1- 10 Push Ups
Min 2- 20 Sit Ups
Min 3- 25 KB Swings
Min 4- 30 Squats
Min 5- 35 Mountain Climbers
Repete 

 

Thursday

Warm Up
3 Rounds
200m Run
15 Burpee Long Jumps

 

Technique
Movements in WOD

WOD
10 Min AMRAP
20 Burpees
20 KB Sumo Deadlift High Pulls
20 Goblet Squats
Rest 4 Min
10 Min AMRAP
200m Run
20 Push Ups
20 Ring Rows
20 Slam Balls

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

WOD
20 Min AMRAP
400m Run
21 Slam Balls
21 Sit Ups
21 Push Ups
100m Farmers Carry 

 

Posted in WOD

April 10th-15th WODs

Monday

Warm Up
Partner Warm Up
40 Plank Low 5’ss
30 Sit Up High 10’s
20 Push Up Low 5s
10 Burpee High 5’s

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Naked Bar Strict Press
10 Back Ext

S/T – STRICT PRESS
FIND A 1 REP MAX
THEN 5 x 3 @ 80%

 

WOD – 20min AMRAP
10 x BURPEES
15 x PULL UPS
20 x WALL BALLS (20/14)
100m RUN

 

CORE FINISHER:
RIG / WALL LEG RAISES x 25

 

L1 – Jumping Pullups, (10/6)
L2 – Banded Pullups, (14/10)
Rx – Above
Comp – Chest to Bar, (30/20)

 

Tuesday

Warm Up
Partner Med Ball Tosses
20 Overhead Toss
20 Underdog Pass
10 Left Lateral Passes
10 Right Lateral Passes
20 Squat “wall ball” passes

Joint Prep
Group Burgener Clean Progression

 

S/T – 6 SETS

WORK UP TO THE HEAVIEST SET POSSIBLE OF:
1 – HIGH HANG SQUAT CLEAN
2 – ABOVE THE KNEE HANG SQUAT CLEAN
1 – SQUAT CLEAN

*try to keep yours hands on the bar throughout, if you can.

 

WOD
4 ROUNDS:
15 x SNATCHES (75/55)
25 x SITUPS
CORE FINISHER: 30 x WEIGHTED GLUTE BRIDGES (use weight from workout)

 

L1 – (45/35)
L2 – (65/45)
Rx – Above
Comp – (95/65)

 

Wednesday
Warm Up
400m Run
21 Squats
15 Push Ups
9 Pull Ups

Joint Prep
3 Rounds
10 Samson Stretch
10 Back Ext
10 Squat High Jumps

S/T –

FARMERS HOLD BULGARIAN SPLIT SQUAT
8 x 4 each leg  (DUMBBELLS / KETTLEBELLS)
*WORK UP TO A HEAVY WEIGHT THEN DO REMAINING SETS
AT THAT WEIGHT

 

WOD
TEAMS OF 3 – RELAY STYLE
90 x BURPEES
60 x BOX JUMPS (24/20)
300 x DOUBLE UNDERS (SETS OF 10)

 

CORE FINISHER: 50 x MED BALL HANDOFFS (25 RIGHT/25 LEFT)

 

L1 – (16/PLATES), SINGLE UNDERS x 2
L2 – (20/16), ½ DOUBLE UNDERS/ ATTEMPTS
Rx – Above
Comp – (30/24), UNBROKEN DUs

 

Thursday

Warm Up
100 Single Unders
20 Squats
100 Single Unders
15 Burpees

 

Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slide
10 Weighted Glute Raises 


S/T: DEADLIFT
5 x 10 @ 40%
3 x 5 @ 60% (NEGATIVES)

 

WOD: 18min EMOM
EVEN:  5 x THRUSTERS (95/65)
ODD: ME TOES TO BAR

*SCORE IS THE TOTAL AMOUNT OF TOES TO BAR

 

CORE FINISHER: 40 x PVC TAPS

 

L1 – (45/35), V-UPS
L2 – (75/55), KNEES TO SOMEWHERE
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
4 Rounds
Team Suicide Sprint

Joint Prep

 

S/T & Conditioning

7mins @ EACH STATION

  • 1min ME TIRE FLIP
  • 2 x 30sec SINGLE ARM HANDSTAND HOLD/ BALANCE ATTEMPTS (each arm)

**SCALE: HEAVIEST SINGLE ARM/SINGLE LEG OVERHEAD PLATE “PIZZA” HOLD

  • 2 x SLED PULLS @70% OF C&J (30m)
  • OVERHEAD/BACKRACK KETTLEBELL BARBELL WALK (30’ x 2)

 

WOD

3 ROUNDS:
40 x DOUBLE UNDERS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES (10L, 10R, 10L, 10R)

 

L1 – 80 SINGLE UNDERS, JUMPING CHEST TO BAR
L2 – 20 DOUBLE UNDERS/ATTEMPTS, CHEST TO BAR PULLUPS
Rx – Above
Comp – UNBROKEN DUs, RING MUSCLE UPS

 

Saturday (AT Columbia City)

Warm Up
500m Run
400m Skip
200m Grapevine
100m Sprint

Joint Prep
Group Circle

WOD
50-40-30-20-10
Wall Balls
Sit Ups
Russian KB Swings 

 

*******METCON******* (AT SODO)

Monday

Warm Up
3 Rounds
200m Run
15 Squats
15 Push Ups
15 Ring Rows

Technique
Movements in WOD

WOD
25 Min EMOM
Even- ME Wall Balls
Odd- ME Single Rope Jumps
Every 5 min Run to Poll and back (5min, 10, 15, 20)

 

Tuesday

Warm Up
800m Run
40 Wall Balls
30 Sit Ups
20 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
30 Russian KB Swings
20 Slam Balls
10 Burpees

 

Wednesday

Warm Up
21 Wall Balls
15 Sit Ups
9 Burpees
15 Push Ups
21 Back Ext

Technique
Movements in WOD

WOD
10 Min AMRAP
200m Run
20 Sledge Hits
15 Jumping Lunges
10 Ring Rows
REST 2 MIN
10 Min AMRAP
200m Run
20 Squats
15 V-Ups
10 Inch Worms

 

Thursday

Warm Up
5x400m Sprints
Run=Rest  Between

 

Technique
Movements in WOD

 

WOD
3 Rounds
5 Min AMRAP
400m Run w/ Med Ball
21 Wall Balls
15 Med Ball Sit Ups
ME  Med Ball Cleans

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
27Min Cap
Death By 10m Sprint
Once you “Die”
Perform AMRAP
of
20 Slam Balls
20 Squats
20 Push Ups
20 Burpees 

 

Posted in WOD

April 3-8 WODs

Monday

Warm Up
400m Run
20 Wall Balls
200m Run
20 Push ups

 

Joint Prep
PVC Group Circle

 

S/T- FRONT SQUAT

1 REP MAX

*Write it down

 

WOD – 3 ROUNDS:

400m RUN

30 x PLATE SNATCHES (35/25)

200m PLATE CARRY

20 x WALL BALLS (20/14)

100m WALL BALL CARRY

10 x PUSH UPS

*17min TIME CAP

 

CORE WORK: 20 x MED BALL CRUNCHES

 

L1 – (15/10) (10/6)

L2 – (25/15) (14/10)

Rx – Above

Comp – (45/35) (30/20)

 

Tuesday

Warm Up
Down and Back
Spider Man Walk
Toy Soliders
Butt Kickers
Samson Stretch

 

Joint Prep

3 Rounds
10 Back Ext
10 Strict Press (naked bar)
10 Dr Tri Shoulder Reaches

 

S/T – SHOULDER TO OVERHEAD

TECHNIQUE FOR: STRICT PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK

  • THEN

8min EMOM

3x SHOULDER TO OVERHEAD @ 70-80% OF YOUR 1 RM C&J
(From the ground)

 

WOD:

DOUBLE UNDERS – SQUAT CLEAN (135/95)

50 – 1

40 – 5

30 – 10

20 – 15

10 – 20

 

CORE WORK: 25 x BARBELL SIT UPS

 

L1 – x2 SINGLE UNDERS, (65/45)

L2 – ½ DUs/ATTEMPTS, (95/65)

Rx – Above

Comp – UNBROKEN, (155/105)

 

Wednesday

Warm Up

50 Russian KB Swings
20 Goblet Squats
30 Russian KB Swings
20 KB Overhead Lunge (10L/10R)

Joint Prep

Turkish Get Up Technique

 

S/T- 10 ROUNDS:

5 x KETTLEBELL/DUMBBELL ROW (EACH ARM)

4 x TURKISH GET UPS (2 PER ARM)

 

WOD – TEAM WOD “SYNCHROS”: (everyone working at the same time)

40 x SYNCHRONIZED WALL BALLS (20/14)

30 x SYNCHRONIZED BURPEES

20 x SYNCHRONIZED TOES TO BAR

10 x SYNCHRONIZED HANDSTAND PUSH UPS

*Total Reps for team.

 

CORE WORK:  40x PARTNER MED BALL SIT UP TOSS

 

L1 – (10/6), V-UPS, JACK KNIFE PUSH UPS

L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS

Rx – Above

Comp – (30/20), DEFICIT HSPU *REPS MUST BE SYNCHRONIZED TO COUNT

 

Thursday

Warm Up

2x 400m Sprint

Joint Prep
2 Rounds
10 Sec Hobo Stretch each arm
10 Arc Pause Slides
10 Samson Stretch

 

S/T: FRONT RACK LUNGE

10 x 10 @ 30% – 40% of 1RM Front Squat

 

WOD – 20min EMOM

EVEN: MAX EFFORT RUSSIAN KETTLEBELL SWINGS (53/35)

ODD: 10 x GOBLET SQUATS

*score is total swings*

 

CORE WORK: 40 x KETTLEBELL RUSSIAN TWISTS

 

L1 – (26/16)

L2 – (35/26)

Rx – Above

Comp – (70/53)

 

Friday

Warm Up
Erg Bowling
Try to Row exactly 300m any meters over are how many burpees you have to do. You must keep rowing till you are at at least 300m.

 

Joint Prep
3 Rounds
10 Back Ext
10 PVC Overhead Squats
10 Ring Rows

 

S/T – 5 SETS:

1 MIN BACK RACK LOAD HOLD @ 100% OF 1RM BACK SQUAT

  • SUPERSET WITH    –

1 ROPE CLIMB (2 @ COLUMBIA CITY)

[L1- 30sec Hold, L2- 2x Ground Pullups, COMP- Legless]

 

WOD

21 – 15 – 9

SNATCH (95/65)

BURPEE BOX JUMP OVERS (24/20)

SLAM BALL

 

CORE WORK: 30 x SLAMBALL WALL TOSS

 

L1 – (45/35) (16/BAR OVER)

L2 – (65/45) (20/16)

Rx – Above

Comp – (135/95) (30/24)

 

Saturday

Warm Up
3 Rounds

5 Ring Rows
10 Push ups
15 Squats

Joint Prep
Group Circle

WOD
5 Rounds
400m Run
12 Deadlifts (95/65)
10 Hang Power Cleans
8  Overhead Squats

L1- (45/35)
L2- (75/55)
Rx- Above
Comp- (135/95)

 

*******METCON******* AT SODO

Monday

Warm Up
2 Rounds
400m Run
12 Russian KB Swings
8 Burpees

 

Technique
Movments in WOD

 

WOD
20 Min AMRAP
400m Run
20 KB Swings
20 Push Ups
20 Squats

 

Tuesday

Warm Up
400m Run with Plate held overhead
40 Squats

30 Situps
20 Push Ups

10 Burpees

 

Technique
Movements in WOD

 

WOD
5 Min AMRAP
100 Single Unders
20 Thrusters (45/35)
Rest 1 min
5 Min AMRAP
100 Single Unders
20 Wall Balls
Rest 1 Min
5 Min AMRAP
100m Run
20 Burpees
Rest 1 Min
5 Min AMRAP
100m Run
20 Slam Balls

 

Wednesday

Warm Up

7x 100m Sprint
30 sec rest

Technique
Movments in WOD

 

WOD
4 Rounds 1 Min rest between rounds
1 Min – ME Wall Sit
1 Min – ME Plank
1 Min-  ME Back Ext Hold
1 Min-  ME Deadhang
1 Min – ME Handstand Hold

Thursday

Warm Up

3 Rounds
20 Step Ups with Med Ball Overhead
20 Wall Balls
20 Med Ball Sit Ups

Technique

Movments in WOD

WOD
20 Min AMRAP
100 KB Swings
100 Squats
100 Sit Ups
100 Lunges
100 Burpees

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

 

WOD
20 Min CAP/ 4 Rounds
800m Run
3 Rounds of Cindy
5 Pull Ups/Jumping Pull Ups
10 Push Ups
15 Squats


L1- 400m Run
L2- 600m Run
Rx- above

Posted in WOD

March 28- April 1

Monday

Warm Up
Burpee Roxanne
Joint Prep
2 Rounds
15 Back Ext
10 Naked Bar Deadlifts
5 Inch Worms


S/T: DEADLIFT

30mins to find a 1 Rep Max
*Write it down for future reference (we have some more WOD books for sale or get an app on your phone) 

WOD: 4 ROUNDS FOR TIME

20 x US KETTLEBELL SWINGS (53/35)
20 x GOBLET SQUATS
20 x SUMO DEADLIFT HIGH PULLS

AB FINISHER: 30 x KB WEIGHTED SIT UPS

L1 – (26/18)
L2 – (35/26)
Rx – Above
Comp – (70/53)

 

Tuesday

Warm Up
Partner Warm Up
40 Partner Plank Low 5’s
30 Partner Sit Up High 10’s
20 Partner Burpee High 5’s
10 Partner Push Up Low 5’s  

 

Joint Prep

PVC PASSTHROUGHS, AROUND THE WORLD, HOBO

  • BURGENER CLEAN WARM UP

S/T – CLEAN & JERK

1 REP MAX

**Write it down for future reference (we have some more WOD books for sale or get an app on your phone) 

WOD
FRAN
21 – 15 – 9
THRUSTERS (95/65)
PULLUPS

AB FINISHER: 20 x BARBELL TILTS

 

L1 – RING ROWS, (45/35)
L2 – BANDED PULLUPS, (7555)
Rx – Above
Comp – CHEST TO BAR, (135/95)

 

Wednesday

Warm Up

Down and Back
Toy Soliders
Spider Man Walk
Knee Huggers
Butt Kickers

 

Joint Prep
Group Circle


S/T: 10 ROUNDS

  • 8 x PISTOLS (4 EACH LEG)
  • 8 x BOTTOMS UP KETTLEBELL PRESS (4 EACH ARM)

WOD – PARTNER WORKOUT:
60 x WALL BALLS (20/14)
1min REST
40 x SHOULDER TO OVERHEAD (125/85)
1min REST
20 x TEAM DEADLIFT (315/205, 135-85 w/35# bar if Male/Female team )

*IF YOU DROP THE BALL OR BAR YOU BOTH HAVE RUN 100m TOGETHER

**PREP ALL PLATES NEEDED BEFORE WORKOUT

AB FINISHER: 50 x PARTNER SLAM BALLS- BACK AND FORTH

L1 – (10/6) (65/45) (135/95/45-30 w/35# bar)
L2 – (14/10) (95/65) (225/155/90-60 w/35# bar)
Rx – Above
Comp – (30/20) (155/105) (405/275/180-120)

 

Thursday

Warm Up
Bring Sally Up (no weight)

 

Joint Prep
3 Rounds
10 Arc Pause Slides
10 Back Ext
10 Wall Facing Squats

 

S/T: BACK SQUAT
5 x 10 @ 50%
2 x  7 @ 60%

WOD: 25 MIN AMRAP – EMOM X 5 (SCORE IS TOTAL REPS)

MIN 1: DOUBLE UNDERS

MIN 2: BOX JUMPS (24/20)

MIN 3: BURPEES

MIN 4: RING DIPS

MIN 5: REST

AB FINISHER: 40 x MED BALL SIT UPS

L1 – SINGLE UNDERS (16/PLATES) (10/6) BOX DIPS
L2 – DU ATTEMPTS (20/16) (14/10) SUPPORTED DIPS
Rx – Above
Comp – ME UNBROKEN (30/24) (30/20)

 

Friday

Warm Up
Med Ball Pizza Tag

 

Joint Prep
2 Rounds
10 Inch Worms
15 Back Ext
1 Min Farmers Hold

 

S/T: SINGLE-LEG STRAIGHT LEG DEADLIFT

5 x 8 (each leg) @ 30% OF 1 REP MAX OF DEADLIFT

WOD

50 x POWER CLEANS (95/65)
40 x TOES TO BAR
30 x PARALLEL OVER THE BAR BURPEES
20 x POWER SNATCH
10 x HANDSTAND PUSHUPS

 

AB FINISHER: 50 x PLATE TAP RUSSIAN TWISTS

L1 – (45/35)
L2 – (75/55)
Rx – Above
Comp – (135/95), BAR FACING BURPEES

 

Saturday 

Warm Up
500m Run
21 Squats
15 Push Ups
9  Burpees

 

Joint Prep
Group Circle

WOD
30 Rounds
5 Wall Balls
3 Push Ups
1 Pull Ups

 

*******METCON******* (AT RE SODO) 🙂 

Monday

Warm Up
Burpee Roxanne
And
Scotty Doesn’t Know

 

Technique
Movements in WOD

WOD
25 Min AMRAP
30 KB Swings
25 Slam Balls
20 Lunges
15 Push Ups
10 Burpees

Tuesday

Warm Up
100 KB Swings

Technique
Movement in WOD

WOD
3 Rounds
8Min AMRAP 1 min Rest between rds
100m Run
10 Burpees
10 Box Jumps

Wednesday

Warm Up
50 Slam Balls
30 Wall Balls
10 Burpees

 

Technique
Movements in WOD

WOD
30 MIN EMOM
Min1- ME Slam Balls
Min2- ME Wall Balls
Min3- ME Sit Ups
Min4- ME Squats
Min5- ME Rope Jumps
Min6- REST

 

Thursday

Warm Up
4 Rounds
200m
10 Squats
10 Push Ups

 

Technique
Movements in WOD

WOD
20 Min AMRAP

With naked bar
10 Deadlifts
10 Bent Rows
10 Hang Power Cleans
10 Front Squats

For an extra challenge try not to let go of the bar

Saturday

 

Warm Up
1 Mile Run

Technique
Movements in WOD

WOD
5 Rounds
5Min AMRAP 1 Min rest between RDS
Down and Back / 10 Slam Balls between down and backs
Bear Crawl
Burpee Long Jump
Sprint forward
Sprint backward

 

Posted in WOD

March 20-25 WODs

Monday

Warm Up
Med Ball Pizza Tag

Joint Prep

2 Rounds
15 Back Ext
10 Wall Facing Squats
10 Arc-Pause-Slides

S/T – BACKSQUAT

1 REP MAX / HEAVY SINGLE (write it down)

WOD –

4 ROUNDS:
12 x PULL UPS
6 x BURPEES
3 x HANDSTAND PUSH UPS
200m RUN
L1 – RING ROWS, BOX PUSH UPS (JACKKNIFE)
L2 – BANDED PULL UPS, WALL WALKS
Rx – Above
Comp – CHEST TO BAR, DEFICIT HSPU

 

Tuesday

Warm Up
200 Single Unders
15 PVC Overhead Squats
15 Push Ups

Joint Prep

Coach Led Burgener Snatch Progression

S/T – SNATCH
1 REP MAX SNATCH (write it down)

 

WOD
– 10min AMRAP
5 x THRUSTERS (135/95)
50 x DOUBLE UNDERS
 2 x BAR MUSCLE UPS

L1 – (75/45) 100 x Single Unders, Jumping Chest to Bar Pullups
L2 – (95/65) 25 DUs/Attempts, Banded Chest to Bar Pull Ups
Rx – Above
Comp – (155/115) Unbroken Dus, Ring Muscle Ups

 

Wednesday

Warm Up

21 Wall Balls
15 Burpees
9  V-Ups

Joint Prep
2 Rounds
10 Push Ups
10 Med Ball Wall Taps
10 Squat Jumps

 

S/T: BENCH PRESS

10 x 10  REPS @ 50% OF 1RM

OR

10 x 10 REPS @ 50% OF BODY WEIGHT

**WHICHEVER IS LIGHTER

WOD

– 400m RUN

 50 x WALL BALLS (20/14)

 40 x RUSSIAN TWISTS W/ MED BALL

 30 x BOX JUMPS (24/20)

– 200m RUN

 25 x WALL BALLS (20/14)

 20 x RUSSIAN TWISTS W/ MED BALL

 15 x BOX JUMPS (24/20)

– 100m RUN

L1 – (10/6), (16/PLATES)
L2 – (14/10), (20/16)
Rx – Above
Comp – (30/20), (30/24)

 

Thursday

Warm Up

Down and Back
Spider Man Walk
Over Unders
Butt Kickers
Toy Soliders

Joint Prep

2 Rounds
10 Strict Press
10 Weight Glute Bridges
10 Samson Stretch

Conditioning
12min EMOM
EVEN: WALL SIT HOLD (:45)

ODD: HANDSTAND HOLD (:45) (facing away from wall, facing wall, jackknife hold)

WOD – TEAMS – 20min AMRAP

(ONE PERSON ROWS WHILE THE OTHERS WORK 1 AT A TIME, ROTATE AS NEEDED)

600 x DOUBLE UNDERS

400 x SIT UPS

200 x PUSH UPS

100 x SINGLE ARM KETTLEBELL SNATCH (53/35)

*SCORE IS TOTAL REPS + METERS ROWED.

*3 PERSON OR MORE TEAM IS THE GOAL (COMPETE FOR THE DAY NOT JUST THE CLASS)

L1 – SINGLE UNDERS (26/18)

L2 – ATTEMPTS (35/26)

Rx – Above

Comp – (70/53)

 

Friday

Warm Up

TBD

Joint Prep

TBD

S/T

MOVEMENT STANDARDS

WOD – 17.5

 

L1 –

L2 – CROSSFIT SCALED

Rx – Above

Comp –

 

Saturday (AT RE)

Warm Up
3 Rounds
400m Sprint
30 sec rest

Joint Prep

Group Circle

WOD
5 Rounds
500m Run (around the block)
20 Thrusters (45/35)
15 Sit Ups
10 Wall Balls (20/14)

L1- 15# Thrusters, (10/6)
L2- 35/25 (14/10)
Rx- above
Comp- 75/55, 30/10

Posted in WOD