Archive for the ‘WOD’ Category

061922 Sunday

Posted: 06/18/2022 in Uncategorized, WOD

20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max Calories on Bike

*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)

061822 Saturday

Posted: 06/17/2022 in Uncategorized, WOD

“Eva Strong”

Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)

5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives

061722 Friday

Posted: 06/16/2022 in Uncategorized, WOD

6 sets:
20/16 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (30/24)
-rest 1:1 between sets-

061622 Thursday

Posted: 06/15/2022 in Uncategorized, WOD

Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM

Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken

800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run

061522 Wednesday

Posted: 06/14/2022 in Uncategorized, WOD

For Time:
30 V-Ups
5 Wall Walks
30 Overhead Squats (95/65)
20 V-Ups
5 Wall Walks
20 Overhead Squats (115/80)
10 V-Ups
5 Wall Walks
10 Overhead Squats (135/95)

061422 Tuesday

Posted: 06/13/2022 in Uncategorized, WOD

Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion

Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep

3 rounds:
22/18 Echo Bike
30 Alternating Dumbbell Snatches (50/35)

061322 Monday

Posted: 06/12/2022 in Uncategorized, WOD

Strength:

3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

  • Rest as needed between sets *

Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

Then:

For Time:

30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)

061222 Sunday

Posted: 06/11/2022 in Uncategorized, WOD

3 sets
8 x Shuttle Runs
21 Burpee to Bar (6in target)
6 x Shuttle Runs
15 Burpee to Bar (6in target)
4 x Shuttle Runs
9 Burpee to Bar (6in target)
-4 min rest between sets-

  • 1 Shuttle Run = 25ft Down, 25ft Back (50ft total)

061122 Saturday

Posted: 06/10/2022 in Uncategorized, WOD

Partner Throwdown
Every 5:00 (5 sets)
30 Chest to Bar
25 Box Jumps (30/24)
20 Thrusters (135/95)
*Split all reps as needed

Individual Option:
Every 5:00 (5 sets)
20 Chest to Bar
15 Box Jumps (30/24)
10 Thrusters (135/95)

061022 Friday

Posted: 06/09/2022 in Uncategorized, WOD

4 sets:
25/20 Calorie Row
3 Rope Climbs (Or 10 Burpee Pull-ups)
25/20 Calorie Row
-rest 1:1 between sets-