Blog/WOD

Friday 4.20

L2 : Metcon (Time)
7 power cleans 135/95
5 front squats
3 STO
rest 1 minute (change wt)
7 power cleans 165/105)
5 front squats
3 STO
rest 1 minute (change wt)
Same at 185/125
rest 1 minute (change wt)
same at 205/135
rest 1 minute (change wt)
same at 225/155

L1 : Metcon (Time)
7 power cleans 75/55
5 front squats
3 STO
rest 1 minute (change wt)
7 power cleans 95/65
5 front squats
3 STO
rest 1 minute (change wt)
Same at 115/75
rest 1 minute (change wt)
same at 135/95
rest 1 minute (change wt)
same at 155/105

Thursday 4.19

All: Metcon (No Measure)
3 rds not for time
30ft dumbell overhead walking lunge each arm (moderate wt)
10 rotational slam ball throws each side (don’t use medballs please, 10-20lbs)
30 marches in place with D-ball (as heavy as possible)
100 double-unders

Wednesday 4.18

L2 : Metcon (5 Rounds for time)
20/15 cal bike
12 burpee
20/15 cal row
12 burpee
20 KB swing 32/24 (Don’t drop them)
12 burpee
rest 3:00
x5

Start at moderate pace (6:00-7:00)
make each rd faster than all the others

-other notes:
– If you use the Rogue bike do 15/10 cals
-Ski erg can be substituted for any movement also.

– record each rd
48 minute time cap
L1 : Metcon (5 Rounds for time)
15/10 cal bike
9 burpee
15/10 cal row
9 burpee
15 KB swing 24/16 (Don’t drop them)
9 burpee
rest 3:00
x5

Start at moderate pace (6:00-7:00)
make each rd faster than all the others

-other notes:
– If you use the Rogue bike do 10/7 cals
-Ski erg can be substituted for any movement also.

– record each rd
48 minute time cap

Tuesday 4.17

L2 : Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press 185/105
TTB
Deadlift 275/185
Wall-ball 30/20lbs

L1: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press 135/85
Toes to eye level
Deadlift 225/155
Wall-ball 20/14lbs

Monday 4.16

Pre : Snatch (10 min Emom of 1 PS + 1 squat snatch build )

L1 : Metcon (Time)
9-7-5
Pull-ups
Push-ups
Squat snatch 95/65

L2 : Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
These are squat snatch.

Friday 4.13

Pre: Metcon (Weight)
Power clean
rest :15
power clean and jerk.
build to a heavy complex
..or 15 minute emom of 1 power clean and jerk. building throughout.

All : Metcon (No Measure)
15 minute row or bike at slow recovery pace.

Thursday 4.12

L2 : Metcon (Time)
With a weight vest
400m run
3 rds of
5 pull-ups
10 push-ups
15 squats
x5

L1 : Metcon (Time)
400m run
3 rds of
5 pull-ups
10 push-ups
15 squats
x5

Wednesday 4.11

L1 : Metcon (Time)
Off the rack
12 backsquat 185/125
30 burpees
12 front squats 135/95
30 burpees
12 overhead squats 95/65
30 burpees

L2 : Metcon (Time)
Off the rack
12 backsquat 275/175
35 burpees
12 Front squat 225/155
35 burpees
12 Overhead squat 185/125
35 burpees

post : Metcon (Time)
100 sit-ups for time

Tuesday 4.10

L1 : Metcon (AMRAP – Reps)
With a partner
Max distance in 5 minutes of sled/ bin push, moderate weight (double up bins, load with slam balls, not bumper plates, 50 ft increments)
rest 5 minutes

Max cal bike in 5 minutes switch every 15 cals
rest 5 minutes

Max Dumbell snatch in 5 minutes 50/30 lbs
rest 5 minutes

5 minutes Max burpee box jump over 24/20” sets of 5

Monday 4.9

L1 : Metcon (Time)
8 rds for time
4 pull-ups
4 push-ups
40ft bear crawl
4 deadlifts 225/155

L2 : Metcon (Time)
8 rounds for time
2 muscle-ups
20 ft handstand walk
4 deadlifts 315/215

L3 : Metcon (Time)
8 rounds for time
2 strict muscle-ups
20 ft handstand walk
4 deadlifts 405/ 275

24 minute time cap

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