WOD / BLOG

Finally We lift Up Friday

WOD/Strength “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Thursday Makin it Rain

WOD: AMRAP 18: 20 Deadlifts (225/155) 10 Chest to Bar Pull-Ups 20/15 Calorie Bike or Rower 10 Chest to Bar Pull-Ups Midline 3 Sets, Not For Time: 20 Sit-Ups or Toes to Bar 20 Weighted Hip Extensions 20 Glute Bridges

Humps On A Wednesday

WOD: ”Nancy” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) Body Armor: 3 x 12 Bulgarian Split Squats, each leg 3 x 18 Barbell Good Mornings 3 x 100 Meter Kettlebell Front Rack Carry

Monday, Let's Get it Started

Strength: 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65% WOD: 1 Mile Run or Row (1600 meters) 50 Wallballs 20/14 30 Burpee Box Jump Overs 24/20 10 Power Snatches RX-165/105 F- 115/65 L - 75/45

Today's Saturday WOD

Skill: 5 x 5 Negative :03 pull ups Rest as needed WOD: Fran: 21-15-9 Thrusters Pull Ups 95/55

Saturday Fun

”Girls Gone Mild” “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups 1:00 Rest “Diane” on the 5:00: 21-15-9 Deadlifts (225/155) Handstand Push-ups 1:00 Rest “Amanda” on the 9:00 9-7-5 Ring or Bar Muscle-ups Squat Snatch (135/95) Total Time

Friyay

Skill: OH Squat- 3 x 20 - Unbroken as much rest as needed WOD: ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14)

Thursday Dubs

Gymnastic Conditioning: AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double Unders, 6 Kipping Handstand Push-ups Continue to add (2) repetitions per round. WOD: “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar

Working on Those Humps

Strength: Bench Press Work up to 5 RM- 15 Minutes Then- 2×15 As Heavy As Possible– Unbroken, same weight for both sets WOD 20 EMOM: 10 Pushups

Tuesday Work

WOD: 15-12-9-6: Power Clean (95/65) Toe to bar *30 double under between sets Post WOD Aerobic Capacity: Not for Time- Rest as needed 5 Sets: :30 Max Effort Row for Cals + 1:00 Wall Sit

Monyay Leg Day

Warm: Back Squat up to 80-90% of 1 RM Strength: 20E2OM 5 Reps @ 80-90% of 1 RM WOD: 4 Rounds For Time: 40 Air Squats 30 Sit-ups 20/15 Calorie Row

Jump Into Saturday

“Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105)

Friday Lift Off

“Lift Off” 20:00 Back Squat 3 Rep Max 20:00 2 Rep Max Clean and Jerk

Thursday & Thriving

Strength: Strict Press – Work 1 Rep max WOD: 20:00 AMRAP: 200m Run 20x Wall Ball 15x Power Snatch (65/45)

Working on Humps

Strength: 1 RM Sumo Deadlift WOD: 18-15-12-9: Kettlebell Swing DB Thruster RX- 30/25 20 x Double Under between each set.

Tuesday, Comin' In Hot

”Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral over Rower Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral over Rower Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral over Rower Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral over Rower Burpees Max Overhead Squats (135/95)

Get It Monday

Warm: 2 Rounds: 200 M Run 3x Wall walks 10x V – up Strength: Bench Press 1 RM Suggested Rep Scheme: 7-5-4-3-2-1 WOD: 4 Rnds NFT 40 Weighted Lunges w/ KB or DB (1 arm in front rack 1 arm overhead) 20 Ring Rows 20 Push Ups 40 sit ups

Saturday Fire Storm

Snatch Technique A) 3 X 4: Overhead Squats B) 3 X 3: Snatch Drop C) 3 X 2: Snatch Balance WOD: ”Fire Storm” For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Overs (24/20) 50/35 Calorie Row 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Overs (24/20) 50/35 Calorie Row 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Overs (24/20)

Friday Is My Day

Row Conditioning: On the Minute x 12: Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes 9-10-11-12: 10/8 Calories Midline: Tabata these Hollow Rocks 1:00 Rest Alt. Side Planks 1:00 Rest T 2 B or K2B

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