WOD / BLOG

Mind Control Saturday

WOD “Mind Control” 7 Rounds: 7 Toes to Bar 7 Front Squats 200 Meter Run Pounds – 135/95

Snake Bite Friday

Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders Max Effort PullUps Snatch Technique (A) 3 Sets: 3 Snatch Drops 2 Snatch Balances Technique loads – keep it light and fast. WOD “Snake Bite” With a 9:00 Time Cap: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups

Power Thursday

Power Clean On the 1:30 x 6 Sets: 1 Clean Pull 1 Power Clean 1 Low Hang Power Clean WOD: “Ecod” 3 x AMRAP 4, resting 4:00 between: 15 Burpee Box Jumps (24″/20″) 21 Power Cleans 27/21 Calorie Row Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

Prime Wednesday

Wednesday Primer On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice Minute 5: 12/9 Calorie Bike

Breakfast Club Tuesday

Tempo Deadlift 5 Sets of 1 Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate, and not to exceed 55%. Rest as needed between sets. WOD “Breakfast Club” 5 Rounds of AMRAP 1:30: 25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg) 25 Double Unders, Max Strict HSPU in Time Remaining Rest 30 Seconds Between Rounds.

Mouse Monday

Back Squat 5 Repetitions 4 Repetitions 3 Repetitions 1 Repetition 1 Repetition 1 Repetition Work up to heavy single without going over 90% of 1 RM “Rug Mouse” 20 Minute on Bike or Rower* *On the 0:00, 4:00, 8:00, 12:00 and 16:00: 8 Chest to Bar Pull-ups 50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Saturday Endurance

"Tres Leches” On the 0:00… “Tres Leches” Part #1: 30 Clean and Jerks (135/95) On the 10:00… “Tres Leches” Part #2: 30 Kipping HSPU 30 Bar Muscle-Ups On the 20:00… “Tres Leches” Part #3: 1 Mile Run

TGIF

TTTTD3 AMRAP in 15 minutes 2 Rounds of: 50 Double-Unders 10 Pogo Jump Burpees 16 Shoulder-to-Overheads (135/95 lb) Then, 2 Rounds of: 50 Double-Unders 10 Pogo Jump Burpees 12 Shoulder-to-Overheads (165/115 lb) Then, 2 Rounds of: 50 Double-Unders 10 Pogo Jump Burpees 8 Shoulder-to-Overheads (195/135 lb) Finally, AMRAP in the remaining time of: 50 Double-Unders 10 Pogo Jump Burpees 4 Shoulder-to-Overheads (225/155 lb)

Almost To The Weekend

Barbell Cycling On the 2:00 x 5 Sets: 3 Power Cleans 1 Pausing Push Jerk 2 Push Jerks On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements. WOD: “The Chief” 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between each AMRAP.

Hump Day Workout

Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00-10:00 3 Deadstop Handstand Push-ups 6 Strict Toes to Bar 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestanding Handstand or Handstand Floater Practice WOD: 21-18-15-12-19 Handstand Push Up Sit up

Power Tuesday

“Power Wheels” AMRAP 3: 9/6 Calorie Bike or Row 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike or Row 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike or Row 4 Power Snatches (135/95) Body Armor 3 Giant Sets: :30 Seconds Front Plank Hold :30 Seconds Overhead Squat Hold (Bottom) :30 Seconds Superman Hold Rest 1:30 Between Sets

President's Day

“1776” For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any order Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together. The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Smash Saturday

Smash Mouth” 3 Rounds: 800 Meter Run 21/15 Calorie 5 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Valentime's Day

WOD: “Singled Out” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Clean & Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest Midline 3 Sets For Quality: :20 Second L-Sit :30 Second Wall-Facing Handstand Hold :40 Double Kettlebell Static Squat Rest as Needed Between Sets.

Macho Thursday

Strength: Good Mornings: 6 x 8 Work up to heavy 8 WOD: “Randy Savage” AMRAP 12: 3 Rounds of “Macho Man” (135/95) 15 Toes to Bar 1 Round of “Macho Man”: 3 Power Cleans 3 Front Squats 3 Push Jerks

Metcon & Gymnastics

Strict Gymnastics (A) Not For Time: 30 Wall Walks Strict Gymnastics (B) 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold WOD: 3 Rounds: 800 Meter Row 400 Meter Run 20 Burpee Box Jump Overs (24″/20″)

Tuesday Overhead

Strength: Pausing Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom WOD: “Double-Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders

Get this Week Started

Silverback Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200′ Single Kettlebell Farmers Carry (change at 100′) Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 25 Banded Pull-Aparts 10 Dumbell Stiff Legged Deadlifts 25 AbMat Sit-ups Rest 2 Minutes Between Sets

AMRAP Saturday

WOD: “Adderall” AMRAP 12: 1 Mile Run Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 9: 800 Meter Run Max Power Snatches (115/85) Rest 3 Minutes AMRAP 6: 400 Meter Run Max Thrusters (95/65)

Best Friends Friday

WOD: “BFF” AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row 30 Alternating Dumbbell Power Snatches (50/35) 20 Toes to Bar 10 Bar Muscle UP or C2B Pull Up

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Social Icon

Powered by Papago CrossFit, LLC