WOD / BLOG

Wednesday Nancy

Pausing Overhead Squat 7 Sets of 1 Rep There are (4) pauses, each for a single second. Pause #1 – 1/4 of the way down (quarter squat) Pause #2 – Halfway down (parallel) Pause #3 – Absolute bottom of squat Pause #4 – Halfway up (parallel) WOD: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)

Tuesday Water Break

Hang Power Clean Complex On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans WOD: “Water Break” Part #1 AMRAP 4:00 27 Hang Power Cleans (95/65) 27 Lateral Burpees Over Rower 27/21 Calorie Row Rest 4:00 “Water Break” Part #2 AMRAP 4:00 21 Hang Power Cleans (115/85) 21 Lateral Burpees Over Rower 21/15 Calorie Row Rest 4:00 “Water Break” Part #3 AMRAP 4:00 15 Hang Power Cleans (135/95) 15 Lateral Burpees Over Rower 15/12 Calorie Row

Let's Get to It

Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand. Body Armor 3 “Giant Sets”: 9 Romanian Deadlifts 15 Weighted Glute Bridges 30 Sit-Ups Rest 2:00 between sets.

Up Chucking Saturday

Chuck Heavy For Time: 1 mile Row 100 Push-Ups 1 mile Run 100 Thrusters RX-45/35 1 mile Row

Snatches & Aerobics

Pausing Snatch Pulls 5 Sets of 2 Pause (2) seconds at knee level. Power Snatch Complex On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch Aerobic Work 2 Rounds, Not for Score on the Rower: 300m Slow (Keep Steady Pace) 300m Moderate (Keep Steady Pace) 300m Fast (Keep Steady Pace)

The Good Life

Conditioning “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Odd-Object Conditioning 3 Rounds, Not for Time: 100m Farmers Carry 100 OH Lunges (total) Rest 2:00 between.

Wednesday, Keep It Movin

Power Snatch Complex On the 2:00 x 5 Sets: 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats Midline 6 Rounds, Not for Time: 18 Banded Good Mornings 15 x 4-Count Flutter Kicks 12 Glute Bridges

Leg Day

Warm: Coach’s Choice Skillz: 10:00 Double Unders Practice WOD: 500 Air Squats Every 2 minutes on the minute Driveway Lap

Welcome to Monday

Strength: Strict Press: 12-10-8-6-4-2-1 WOD: 5 x 3:00 Rounds :30 ME on Bike or Rower 30 Alt. Arm DB Snatches 15 T2B or K2B RX- 50/35

Saturday Blitz

Barbell Blitz 20 AMRAP 3 Overhead Squats 6 Overhead Lunges 9 Power Snatches 12 Push-Ups 15 calorie Bike or Row RX 95/65

Fresh Friday

Warm: Tabata- shuttle run - 1:00 rest - plank - 1:00 rest - jumping jacks Strength 10 - 12:00 minutes snatch technique WOD 15-12-9 Ball Slam 20/14 Snatch Pull Up Rx- 135/95 F- 95/65

Thursday

Strength: Deadlift @ Tempo 21x3 6 x 4 WOD: 8 AMRAP Deadlift x 20 Rx- 185/125 F- 135/95 Push up 50 3:00 Rest 5 AMRAP Devil Press Rx- Any weight above 35/ Any weight above 20

Half Way There

Warm: 500 m Row + 1 Stop Signl Lap Strength: Back Squat Build to a 5 RM- 15:00 WOD 15 minute cap 4 Rnds + small lap - 3 Rnds + small Lap - 2 Rnds + small lap - 1 Rnd 8 Front Squat 15 sit up 10 dip Rx- 135/85 F- 95/55 L - Bar

Totally Tuesday

Warm: 4 Rounds 1:00 Jump Rope 1:00 Air Squat 1:00 Sit Up 1:00 Rest Skill: Squat Snatch WOD: “10 X 10” 10 Rounds for Time 10 calorie Air Bike or Rower 10 Squat Snatches Rx- 95/65 10 Push-Ups 10 Russian Twists Rx- 25/15

Monyay

Warm: 10:00 Double Under Practice Skill: L- Sit 3 x :05 3 x :08 3 x :12 3 x :15 WOD: “Annie” 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups

Partner Saturday

“One Mind One Force” AMRAP (with a Partner) in 18 minutes 18 Wall Ball Shots 20/14 18 Kettlebell Swings 55/35 18 Box Jumps 24/20 18 Plate Burpees (onto 45 lb bumper plate) One partner works at a time (while the other rests); switch every :30 seconds.

Freakin Friday

Warm: Stretch out Chest and Back 15:00 Strength 15:00 to build to a 5 RM narrow grip bench press Max WOD 40-30-20-10 Push Ups Cal Row Wall Balls

Thursday

Warm Row 2000 meters Strength: Front Squat 3 x 15 @ 55-60% of 1 RM 3-4 minutes rest between sets WOD: 75 Burpees for time

Wednesday Bro

Warm: 10 EMOM Minute 1- 40 Single Jump Ropes Minute 2- Dive Bomber Push ups Circuit Seated Dumbell Press x 15 Seated DB Lateral Raises x 15 Hammer Curls x 15 X 5 Rounds WOD 3 Rounds for time 10 - HSPU 20- Kbs 30- Air Squat Rx- 55/35 F- 44/26 L- Choose

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