WOD / BLOG

Monday, Next!

“thank u, next” 5 Rounds: 30 Double Unders 15 Thrusters (75/55) Directly Into… 5 Rounds: 30 Double Unders 15 Overhead Squats (75/55)

Saturday March

“Wedding March” For Time: 50 Burpee Box Jump Overs (24″/20″) 1 Mile Run 75 Power Snatches (75/55) 1 Mile Run 100 Walking Lunges

Friday in Knots

“Double Knot” For Time: 100 Double Unders 9 Pull-up 21 Squat Cleans (135/95) 100 Double Unders 9 Pull-up 15 Squat Cleans (135/95) 100 Double Unders 9 Pull-up 9 Squat Cleans (135/95)

Thursday Run Day

Conditioning Training Warm: 200 m Jog Rest 1:00 400 Meter Jog Rest 1:00 800 m Jog Rest 3:00- 5:00 minutes Run Repeats 100 m Sprints x 10 with 1:00-1:30 Rest between

Wednesday War

“Garage War” 3 Rounds For Reps: 1 Minute Double Dumbbell Thrusters 1 Minute Double Dumbbell Power Cleans 1 Minute Over-and-Back Dumbbell Hops 1 Minute Double Dumbbell Push Presses 1 Minute Burpees 1 Minute Rest Dumbbells: 50’s/35’s

Zip up Tuesday

Gymnastics Conditioning AMRAP 7: 1 Strict Handstand Push-up 1 Strict Ring Dip (or any other dip) 1 Hand-Release Push-up 2 Strict Handstand Push-ups 2 Strict Ring Dip (or any other dip) 2 Hand-Release Push-ups Climb By (1) Rep Each Round WOD “Quarter Zip” AMRAP 25: 400 Meter Run 4 Wall Walks 6 Sumo Deadlift High Pulls (135/95) (18 with DB or KB) 12 Alternating Pistols

Monday Sweat

“Sweat Sixteen” AMRAP 16: 21/15 Calorie Assault Bike 15 Toes to Bar 9 Overhead Squats (165/115) @Home 16 AMRAP 2:00 High Knees in place 25 Hollow Rock 10 DB or KB OH Squat (5 per arm)

Saturday On Fire

“Man on Fire” For Time: 5 Rounds of “Nate” (ish) 100 Double Unders 4 Rounds of “Nate”(ish) 100 Double Unders 3 Rounds of “Nate” (ish) 100 Double Unders 2 Rounds of “Nate” (ish) 100 Double Unders 1 Round of “Nate” (ish) 1 Round of “Nate”: 4 Chest to Bar Pull-up 4 Kipping Handstand Push-ups 8 Kettlebell Swings (70/53)

TGIF

5 AMRAP 21 Dubs 9 Burpees 5 AMRAP Row 5 AMRAP 21 Dubs 9 Burpees

Thursday Get Lifted

Box Squats On the Minute x 10: 2 Box Squats * Box Height 3″ Below Parallel Muscle Clean (0:00 – 5:00) 3 Sets: 3 Muscle Cleans 3 Front Squats 3 Push Presses Technique Complex (5:00 – 10:00) 3 Sets: 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk Clean and Jerk (11:00 – 22:00) Minute 1: 1 Squat Clean and Jerk Minute 2: 1 Squat Clean and Jerk Minute 3: 1 Squat Clean and Jerk Minute 4: Rest Minute 5: 1 Squat Clean and Jerk Minute 6: 1 Squat Clean and Jerk Minute 7: 1 Squat Clean and Jerk Minute 8: Rest Minute 9: 1 Squat Clean and Jerk Minute 10: 1 Squat Clean and Jerk Minute 11: 1 Squat Clean and Jerk

Get Some Wednesday

“Hellhole” For Time: 50 Devil’s Press (50’s/35’s) Then “2-2-2-3” Intervals Style 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil’s Press *Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3 Body Armor Ascending Ladder For 6 Minutes: 2 Strict Ring Dips or Dips from any object :10 Second L-Sit Hold 4 Strict Ring Dips or Dips from any object :10 Second L-Sit Hold 6 Strict Ring Dips or Dips from any object :10 Second L-Sit Hold Add (2) Strict Ring Dips Per Round

Flex for Tuesday

Gymnastic Conditioning On the 1:30 x 7 1 Set of Strict Handstand Push-ups WOD “Flex Seal” For Time: 50 AbMat Sit-ups, 25′ Handstand Walk or 7 HSPU 25 Dumbbell Deadlifts, 25′ Handstand Walk or 7 HSPU 40 AbMat Sit-ups, 25′ Handstand Walk or 7 HSPU 20 Dumbbell Deadlifts, 25′ Handstand Walk or 7 HSPU 30 AbMat Sit-ups, 25′ Handstand Walk or 7 HSPU 15 Dumbbell Deadlifts, 25′ Handstand Walk or 7 HSPU 20 AbMat Sit-ups, 25′ Handstand Walk or 7 HSPU 10 Dumbbell Deadlifts, 25′ Handstand Walk or 7 HSPU 10 AbMat Sit-ups, 25′ Handstand Walk or 7 HSPU 5 Dumbbell Deadlifts, 25′ Handstand Walk or 7 HSPU

Monday Base Camp

WOD: “Basecamp” AMRAP 15: 1 Round of “Strict Cindy” + 1 Double DB Power CJ 1 Round of “Strict Cindy” + 2 Double DB Power CJ 1 Round of “Strict Cindy” + 3 Double DB Power CJ Continue to add (1) DB CJ per round. Body Armor 5 Giant Sets: 8 Tempo Bench Press (5s negative only) 8 Tempo Double DB Bent Over Row (5s negative only)

Saturday Below 5

WOD: “Five Below” AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50’s/35’s) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50’s/35’s) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50’s/35’s) Odd-Object Conditioning Alternating On the Minute x 10 (5 Rounds): 1st Minute: 5 Box Jumps 2nd Minute: 5 Single Dumbbell Strict Presses (Each)

Friday Harmony

WOD: “eHarmony” For Time: 30 Single Dumbbell Deadlifts 30 Single Dumbbell Russian Swings 30 Single Dumbbell Goblet Squats 30 Single Dumbbell Hang Squat Cleans 30 Single Dumbbell Power Snatches 30 Single Dumbbell Overhead Squats *On the Minute: 5 Burpees Body Armor 3 Rounds: 30 Seconds Max Double Dumbbell Row 30 Seconds Max Chest Slap Push-ups 30 Seconds Max Double Dumbbell Romanian Deadlifts 30 Seconds Max Push-ups Rest 1 Minute Between Sets

Thursday Renegades

“Murph (ISH)” For Time: 1 Mile Run 100 Renegade Rows 200 Push-ups 300 Air Squats 1 Mile Run

Take Charge of Wednesday

Strength: 5 x 10 Tempo Squat 55x5 Weighted all sets unbroken ( 5 seconds to the bottom 5 seconds at the bottom 5 seconds to the top) Rest as needed between sets WOD: “CEO” 5 Rounds: AMRAP 3: 3 Double Dumbbell Power Clean and Jerks (50’s/35’s) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds

Tuesday Work

“Heldum” 5 Rounds: 400 Meter Run 21 Russian Single Dumbbell Swings 9 Strict Pull-ups (DB lat Pull Overs) Body Armor 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Weighted Glute Bridges Rest 2 Minutes Between Sets

Twisting it Up on a Monday

“Ceiling Fan” AMRAP 15: 20 Single Dumbbell Alternating Power Snatches 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40 Double Unders Body Armor AMRAP 5: Single Arm Dumbbell Strict Presses On the Minute (Starting at 0:00): 6 Hand Release Push-ups

Saturday is Come and Gone

"Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees *On the Minute: 20 Double Unders

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