Friday, November 16th WOD


WOD:  AMRAP 10

-50 Deadlifts 225/155

-40 Pull ups

-30 Front squats 135/95

-20 Handstand Push ups

Int WOD:  AMRAP 10

-40 Deadlifts 185/115

-30 Pull ups

-20 Front squats 115/80

-10 Handstand Push ups

Beg WOD:  AMRAP 10

-30 Deadlifts 135/95

-30 Pull ups

-20 Front squats 95/65

-20 Push ups

Rx+ WOD:  AMRAP 12

-50 Deadlifts 225/155

-50 Pull ups

-50 Front squats 135/95

-50 Handstand Push ups

Thursday, November 15th WOD


Row conditioning:  

6 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 12 minutes.

  • Hard: Intense work that still allows you to finish the workout.

  • Sustainable: A pace that can be maintained comfortably for the entire workout. Intensity where you are able to carry on a conversation.

  • Light pressure or easy paddling, poling or pedalling: Rest phase. Don’t stop! Continue very slowly and easily.

Wednesday, November 7th WOD


Technique WOD: 

Every 1:30 for 9 minutes (7 sets) of:
-3-Position Snatch
(high hang, mid-thigh, from the floor)
Goal is excellent mechanics. Do not exceed a load in which you can maintain excellent mechanics.

Conditioning WOD:  AMRAP 12

-75 DU’s

-12 Hang Power Snatches (115/75 lbs)
-15 Toes to Bar

Monday, November 5th WOD


WOD:  EMOM 15

Clean and Jerk

-2 at 60%

-2 at 70%

-2 at 75%

-2 at 80%

-1 at 85%

-1 at 90%

-1 at 95%

-1 minute rest then repeat entire progression

Perform the required rep(s) and percent every minute on the minute. Take a one minute rest to deload weights then begin the second round.

Strength:  Front squat

-5 at 65%

-5 at 75%

-5+ at 85%

Friday, November 2nd WOD


WOD:  On a 20:00 minute clock, for max reps each round:
0:00-3:00

-400m run followed by ME Kipping Chest to bar pull ups
Rest 1 minute
4:00-7:00

-400m run followed by ME Kipping Handstand push ups

Rest 1 minute
8:00-11:00

-400m run followed by ME Toes to bar
Rest 1 minute
12:00-15:00

-400m run followed by ME Wall balls

Rest 1 minute

16:00-19:00

-400m run Followed by ME Ring dips

Int and Beg athletes can sub 300m runs and scale any movement.

Wednesday, October 31st WOD


WOD:  EMOM 15

Snatch

-2 at 60%

-2 at 70%

-2 at 75%

-2 at 80%

-1 at 85%

-1 at 90%

-1 at 95%

-1 minute rest then repeat entire progression

Perform the required rep(s) and percent every minute on the minute. Take a one minute rest to deload weights then begin the second round.

Strength:  Back squat

-5 at 65%

-5 at 75%

-5+ at 85%

Tuesday, October 30th WOD


WOD:  AMRAP 5

-10 Double unders, 1 Ring muscle up

-20 Double unders, 2 Ring muscle ups

-30 Double unders, 3 Ring muscle ups

Increase by 10 and 1 each round.  Int and beg athletes can scale with a pull and a push.

Rest 5 minutes.

WOD:  AMRAP 5

-Row 10 meters, 1 Box jump 30/24”

-Row 20 meters, 2 Box jumps

-Row 30 meters, 3 Box jumps

Increase by 10 and 1 each round.  Int and beg athletes can scale the height of the box.

Rest 5 minutes.

WOD:  For time

-10 Man makers 50/35-lbs (per arm)

Int and beg athletes can scale the weight.  

Man maker =

Plank – Push up – Row – Row – Jump to standing – Thruster

Monday, October 29th: Night of the Living Deadlift WOD


WOD:  For absolute and relative load

-Deadlift 3RM

Athletes will 12 minutes to perform three consecutive Deadlifts starting with and returning the barbell to the floor.  Athletes may make multiple attempts (workout begins with the bar empty). No straps. Traditional or sumo deadlift.

Monday, October 8th WOD


Strength:  For load

Push jerk

5-5-5-5-5

 

Rx WOD:  4 rounds for time

-50 DU’s

-50’ Single-arm overhead lunge 50/35-lbs

Int WOD:  4 rounds for time

 

-100 Single skips

-50’ Single-arm overhead lunge 40/25-lbs

 

Beg WOD:  4 rounds for time

-100 Singles

-50’ Single-arm overhead lunge 35/20-lbs