• PUSH PRESS 1RM

    A) Strength:

    1) Push Press - 20:00 to find 1RM:

    - Take 8-10 sets to build to a max
    - Rest 2:00 between heavier sets

    Beginner (5 x 5), adding weight if form permits.

    B) WOD:

    Every 4:00 x 5:

    7 Burpee Pull-ups (S = Regular Burpees, Squat Thrusts)
    15 Toes-to-Bar (S = Hanging Knee Raises, Abmat Sit-ups)
    20 DB Renegade Rows* (total)
    30 Double Unders (S = 30 DU Attempts, Single Unders)

    *Athlete Choice of DB weight

    Score = Fastest Split

    Rx+ = 5/3 Burpee Ring Muscle-ups

    C) Extra Credit:

    Upper Body Giant Set:

    1a) Seated Incline DB Curls (3 x 8-10). No rest.
    1b) Prone Cobra Raises - external rotation - (3 x 10-15). No rest.
    1c) Prone Lateral Raises - pronated grip - (3 x 10-15). Rest 60s.


  • FRONT SQUAT WAVE & "THE CHIEF"

    A) Strength:

    1) Every 2:00 x 6:

    Front Squat Wave (3-2-1-3-2-1)

    Set 1: 3 @ 60%

    Set 2: 2 @ 70%

    Set 3: 1 @ 80%

    Set 4: 3 @ 80%

    Set 5: 2 @ 85%

    Set 6: 1 @ 90%

    Beginner (5 x 5), adding weight if form permits. Rest 2:00 between sets.

    2) MetCon Prep:

    @ Game Speed, 2-3 Sets of:

    2 Power Cleans (TnG)
    4 Burpees
    6 Air Squats
    Rest 90s between sets.

    B) WOD:

    "The Chief"

    AMRAP 3 x 5:

    3 Power Cleans (Rx = 135/95, 115/75, 95/65, 95/65 - Deadlifts)
    6 Push-ups (S = Box Push-ups)
    9 Air Squats
    - Rest 1:00 -

    Score = Lowest AMRAP score

    *Last done 12/4/17

    C) Extra Credit:

    1a) Heavy Single Leg DB RDLs (4 x 5 ea). No rest.
    1b) KB Squat with Lowering (4 x 6). Rest 60s.


  • "FIGHT GONE BAD" - PARTNER STYLE

    A) MetCon Prep:

    With a partner, set up and each complete:

    12 Wall Ball Shots
    12 SDHP (MetCon weight)
    12 Alt. Step-ups
    12 Push Press (same weight as SDHP)
    12 Calorie Row

    B) Partner WOD:

    "Fight Gone Bad" - Partner Style

    In Teams of 2, 3 Rounds of:

    2:00 of Wall Ball Shots (20/14)
    2:00 of Sumo Deadlift High-pulls (Rx = 75/55, S = 65/35, 45/25)
    2:00 of Box Jumps (Rx = 24/20, S = Lower Box, Step-ups)
    2:00 of Push-press
    2:00 of Row (Calories)

    *One athlete works at a time

    - Score = Total reps


  • UPPER BODY SKILL/STRENGTH WORK & AMRAP 12

    A) Strength/Skill:

    1) Every 1:30 x 4:

    5-6 Handstand Push-ups

    - Strict or Deficit
    - Kipping
    - Added Abmat Kipping
    - Seated DB Shoulder Press, Neutral Grip

    - Then -

    2a) Supinated Grip BB Rows (3 x 10). Rest 30s.
    2a) Trap 3 Shrugs (3 x 10-10-10). Rest 30s.

    - Then -

    3) Reverse Tabata (8 x 10s Work/20s Rest).

    - Hollow Hold

    B) WOD:

    AMRAP 12:

    12 Russian KBS (Rx = 70/53, S = 53/35, 44/26, 35/26)
    40 Meter Sled Sprint* (95/65)
    9 Burpees (S = 6 Burpees)

    *Use small sleds. Each empty sled weighs 25 lbs. 

    C) Finisher:

    In 5:00:

    Max Distance Overhead KB Carry (53/35)

    *Single arm. Favor your weaker arm.


  • SPEED BACK SQUATS & MAX (SQUAT) CLEANS

    A) Strength:

    1) EMOM 4:

    5 Speed Back Squats @ 50% 

    - Then - 

    Every 2:00 x 3:

    2 Back Squats up to a heavy set*

    *Last set should be around 85-90% of 1RM.

    2) 20-25 Seated Dynamic Box Jumps

    3) (Squat) Cleans: Warm-up to working weight performing singles

    B) WOD:

    4 Rounds of:

    20s Max (Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
    - Rest 2:00 - 

    *Score = Total reps completed for all 4 rounds

    C) Extra Credit:

    1a) Banded Pull-Through w/ 2s Glute Squeeze (3 x 12-15). Rest 30s.
    1b) Bird Dogs w/ 2s Glute Squeeze (3 x 4 ea). Rest 30s.

    2) Max Russian Twists (4 x 20s). Rest 40s.



  • PULL-UP SKILL WORK & A CHIPPER

    A) Skill:

    Pull-up Skill Work:

    10:00 working on improving efficiency with:
    - Kipping Pull-ups
    - Butterfly Pull-ups
    - Kipping C2B
    - Butterfly C2B

    *If still new to the "kip", spend the time learning how to perform that first before adding the pull-up to the equation.

    B) WOD:

    For time: (25:00 Cap)

    800 Meter Run (1K/800 Meter Row, 48/36 Cal Bike)
    50 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
    50 Air Squats
    150 Double Unders (S = 100 Double Unders, 100 Single Unders)
    50 Air Squats
    50 Renegade Rows (Rx = 50s/30s, S = 40s/25s, 30s/20s)
    800 Meter Run


    Rx+ = C2B Pull-ups & for 1st set of Air Squats, perform 50 Alt. Pistols

    C) ExtraCredit:

    4 Rounds of:

    20s work/20s Rest:
    Abs with a plate switch 


  • UPPER BODY GIANT SETS & AMRAP 18 W/ A PARTNER

    A) Strength:

    4 Rounds of:

    1a) 8 DB Neutral Grip Floor Press (challenging weight). Rest 30s.
    1b) 10 Double DB Bent-over Rows. Rest 30s.
    1c) 12-15 Banded Pulldowns. Rest 30s.

    B) WOD:

    AMRAP 18 w/ a Partner:

    250 Meter Row
    10 Burpees over the Rower (S = Regular Burpees)

    *One athlete completes a full round at a time

    C) Extra Credit:

    1a) DB Kickbacks @ 2110 Tempo (3 x 12-15). Rest 30s.
    1b) Zottoman Curls @ 3030 Tempo (3 x 10-12). Rest 30s.


  • POWER SNATCH CLUSTER SETS & "ISABEL"

    A) Strength:

    1) Power Snatch Cluster Set (8 x 1.1.1). Rest 2:00

    - The "." means rest 10s (i.e. complete 1 rep, drop & rest 10s until you've done this for 3 reps) 

    - Advanced: Build to Heavy set.

    - Intermediate: Stick with a moderate weight for all sets.

    - Beginners: Light weight for all sets.

    2) Touch N Go Power Snatch (3 x 3) at max effort. Rest 60s.

    B) WOD:

    For time: (7:00 Cap)

    "Isabel"

    30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)

    Alternative WOD:

    AMRAP 6:

    6 Cals Assault Bike or 6 Burpees
    10 Deadlifts (95/65)

    C) Extra Credit:

    1a) Snatch Grip Power High Pull (3 x 8). Rest 30s.
    1b) Half-Kneeling Banded Rotations (3 x 10 ea). Rest 30s.


  • AUTISM AWARENESS PARTNER WOD

    A) Partner WOD:

    With a Partner, AMRAP35:

    50 Air Squats
    50 Burpees to Plate
    50 Overhead Lunges (Rx = 45/25, 25/10, Bodyweight)
    50 Box Jumps (Rx = 24/20, S = Lower Box, Step-ups)
    Run 800 Meters (relay style)

    40 Air Squats
    40 Burpees to Plate
    40 OH Lunges
    40 Box Jumps
    Run 800 Meters (relay style)

    30 Air Squats
    30 Burpees to Plate
    30 OH lunges
    30 Box jumps
    Run 800 Meters (relay style)

    *One athlete works at a time.

  • SPEED CLOSE GRIP BENCH PRESS & EMOM 20

    A) Strength:

    1) EMOM 3:

    3 Speed Close Grip Bench Press @ 50%

    - Use chains or bands if possible and drop the load to 40%

    - Then - 

    Every 1:30 x 3:

    3 Close Grip Bench Press building in weight.

    2) Every 1:15 x 3:

    15s Wide Stance Banded Pallof Press Iso Hold each side (15s L/15s R with 45s rest)

    B) WOD:

    EMOM 20:

    Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)
    Minute 2: 15 American KBS (Rx = 53/35, S = 35/26, 26/18, Russian Swings)
    Minute 3: 40 Double Unders (S = 40s DU Attempts, Single Unders)
    Minute 4: 15 Toes to Bar (S = Hanging Knee Raises, Abmat Sit-ups)
    Minute 5: 15 Plate Ground to Overhead (Rx = 45/25, S = 25/10)

    C) Extra Credit:

    Rollback Tricep Extension on the Floor: Max Reps in 4:00



  • FINAL WEEK OF SPEED FRONT SQUATS/SUMO DEADLIFTS

    A) Strength:

    1) EMOM 3:

    3 Speed Front Squats @ 80%

    - Then -

    2) EMOM 3:

    3 Ultra Wide Sumo Deadlifts @ 80%
    - Reset on each rep.
    - Beginners focus on technique

    - Then -

    3) 1 Round of:

    8 TnG Deadlifts with MetCon weight
    8 Lateral Burpees Over Bar
    10s Max Effort Bike/Row

    B) WOD:

    "Batwings"

    For time: (9:00 Cap)

    45 Calorie Row OR 30 Calorie Bike OR 600 Meter Run
    30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
    30 Lateral Burpees Over Bar (S = Regular Burpees or Squat Thrusts)

    C) Extra Credit:

    AMRAP 5:

    20 Double Leg Banded Leg Curls each
    10 Banded Ab Pulldowns 



  • (SQUAT) SNATCH WORK & ROW + UNILATERAL CARRIES

    A) Strength/Skill:

    Olympic Lifting Skill Work:

    (Squat) Snatch - 15:00 working on skill with light loads performing sets of 2-3 reps per set & resting 90s between sets.

    B) WOD:

    Every 3:00 x 7 Sets:

    Row x 60s for Distance
    Unilateral KB Carry* x 60s (30s on one side and 30s on the other)

    *1 Heavier KB suitcase style & 1 Lighter KB in Front Rack Position 

    -Score = total distance on the Rower

    C) Extra Credit: (AFTER CLASS)

    AMRAP 7:

    1a) 1-Arm Landmine Row x 10 each. No rest.
    1b) Landmine Rotation x 15 each. No rest.
    1c) Flutter Kicks x 20. Rest 60s.


  • WEIGHTED CLOSE GRIP CHIN-UP & WEIGHTED BAR DIP SUPERSET

    A) Strength:

    Every 1:30 x 5:

    1a) 3-4 Weighted Close Grip Chin-up
    Adv: Added Weight
    Int: Bodyweight
    Beg: Jumping or Band Assisted Chin-ups

    1b) 4-5 Weighted Bar Dips
    Adv: Added Weight
    Int: Bodyweight
    Beg: Jumping or Band Assisted Bar Dips

    B) WOD:

    4 Rounds of: (20:00 Cap)

    100 Double Unders (S = Single Unders)

    30 Walking Lunges (BW)

    20 Renegade Rows (total)

    10 DB Push Press

    - Rest 90s -

    *Athlete choice of DB weight
    *Score = slowest split

    C) Extra Credit:

    Seated Low Band Cleans (3 x 10-15). Rest 60s.


  • ZERCHER BOX SQUAT 1RM

    A) Strength:

    1) Zercher Box Squat* - 20:00 to find 1RM
    - Start by performing a 3 x 3 adding weight each set & then start sets of 1.
    - 8-10 Singles to Build to a Max
    - Beginners (5 x 5), adding weight if form permits. Rest 2:00

    *Last performed a 2RM on 12/18/17

    2) Bear Complex: Take 10 Minutes and warm-up performing singles & 3 lateral burps over the bar after each set to get heart-rate up. Rest as needed between sets.

    B) WOD:

    "Bear Grylls"

    In 7:00:

    Run 400 Meters

    - Then -

    Remaining time:

    Max Bear Complex (Rx = 135/95, 115/75, 95/65, 75/55)
     - Cluster + Back Squat Thruster
    *Score = total reps. 

    Beginner Option: DB Man Makers 

    *Compare to 11/17

    C) Extra Credit:

    1a) Zercher Good Mornings (3 x 10 - Light). Rest 30s.
    1b) Low Band Reverse (3 x 10). Rest 30s.


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