“Back Squat Pyramid”
“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6
Then
“On The Nose”
3 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
Archive for the ‘WOD’ Category
“I Will Survive”
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)
“SINGLE TASKING…KINDA”
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)
“ACID REFLUX”
5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Bike
9 Thrusters (115/85#)
“Fish Out of Water”
“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)
1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
Kilos = 70/48
Repeat from 9/4/20
INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)
1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)
“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)
1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
Kilos = 70/48
Repeat from 9/4/20
INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)
1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)
“Napalm”
“NAPALM”
2 Rounds for Time
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
Kilos = Deadlift: 102/70 & Medicine Ball: 9/6
INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)
NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10/)
“Bench Pyramid”
“BENCH PYRAMID”
Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set
INTERMEDIATE
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set
NOVICE
For Load
10-6-4-4-4-6-10 (lighten the load, focus on practice)
Bench Press*
:30 Seated L-Sit between each set
“Rugrats Gone Wild”
“RUGRATS GONE WILD”
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Calorie Row
*Kilos = 22.5’s/15’s
INTERMEDIATE
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (35/25#)
15/12 Calorie Row
NOVICE
Every 3:00 x 5 Rounds
7 Box Jump w/ Step Down (20/12″)
9 Dumbbell Front Squats (20/10)
12 Calorie Row
“The Little Gym Piggy”
“THIS LITTLE GYM PIGGY”
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (135/95)*
*Kilos = 61/43
INTERMEDIATE
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (95/65)
NOVICE
3 Rounds For Time:
200 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (35/15-lb/or light Dumbbells)
