WOD Thu Oct 19, 2017

Part 1: Snatch 1-1-1

Full or power. Go heavy, or use light weight and practice technique. If overhead squat mobility is an issue, spend some time working on it.

Then…

8 power snatches
1 lap
10 front rack lunges
1 lap
12 box jumps
1 lap

AMRAP in 20 minutes. Cap of 4 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

No comments.

WOD Wed Oct 18, 2017

In 11 minutes, perform:

15/12 cal row
10 bench presses

5 rounds

Immediately followed by AMRAP calorie row

Your score is the total AMRAP reps. If you don’t make it that far, your score is wherever you ended (e.g., 4+15).

Option 1: 135/85
Option 2: 95/55
Option 3: 75/45
Option 1+: 155/95

Do in heats so that everyone has a spotter.

Then (optional)…

Tabata Bike

20 seconds AMRAP bike cals
10 seconds rest

8 rounds (4 minutes total)

No comments.

WOD Tue Oct 17, 2017

Part 1: Back Squat 4×3

Short rest. Focus on form and speed.

Then…

Wallballs
Situps
Pullups

21/18/15/12/9/6/3

Modify the pullups by doing ring rows.

No comments.

WOD Mon Oct 16, 2017

Part 1: Clean and Jerk 1-1-1

Or just get warmed up for the workout.

Then…

10 burpees
21 deadlifts
10 burpees
18 hang power cleans
10 burpees
15 shoulder to overhead
10 burpees
12 clean and jerks
10 burpees

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; burpees over the bar

Then (optional workout of the week)…

30 thrusters (45/35)
25 pullups
20 thrusters

No comments.

WOD Fri Oct 13, 2017

Part 1: Power Clean warmup

Go heavy if you want, but there’s not a lot of time due to the length of the WOD.

Then…

In 5 minutes, perform:

10 power cleans
45 wallballs
AMRAP calories row or bike

Rest 5 minutes

In 5 minutes, perform:

10 power cleans
45/36 calories
AMRAP wallballs

Rest 5 minutes:

In 5 minutes, perform:

30/24 calories
30 wallballs
AMRAP power cleans. Cap of 20.

Your score is the total reps accomplished in all three parts.

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115; heavy wallball

No comments.

WOD Thu Oct 12, 2017

10 kb swings
10 box jumps
10 kb lunges (total)
10 pushups
10 kb Russian twists (total)

AMRAP in 20 minutes

Choose your own kb weight.

No comments.

WOD Wed Oct 11, 2017

Part 1: Press or Bench Press 5×3

Short rest.

Or use this time to practice push press and push jerk.

Then…

Shoulder to Overhead 9/12/15/12/9
Laps 1/2/3/2/1 or Row 150m/300m/450m/300m/150m
Toes to Bar 9/12/15/12/9

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the toes to bar by doing situps 15/21/27/21/15

No comments.

WOD Tue Oct 10, 2017

Part 1: Back Squat 5×3

Short rest.

Then…

Front Squats 3/6/9/12/15
Double Unders 10/20/30/40/50
Burpees 3/6/9/12/15

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95

Modify the DU by doing lateral jumps over the barbell or 2x single unders.

No comments.

WOD Mon Oct 9, 2017

Part 1: Snatch 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor)

Full or power, focus on form.

Then…

Power Snatch 1/2/3/4/5/6/7/8/9
Pullups 2/4/6/8/10/12/14/16/18

AMRAP in 10 minutes. Cap of 9 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

Modify the pullups by doing ring rows.

Then (optional WOD of the week)…

9 burpees
12 wallballs
15/12 cals

3 rounds

No comments.

WOD Fri Oct 6, 2017

Part 1: Deadlift 5×2

Short rest.

Or use this time to paractice deadlift technique, to include hinging at the hip and activation of the posterior chain.

Then…

6 deadlifts
12 box jumps
6 deadlifts
12 burpees over the bar

3 rounds

Option 1: 225/155
Option 2: 185/125

No comments.

WOD Thu Oct 5, 2017

Part 1: Bench Press 3×10

Use a spotter.

Then…

10 wallballs
20 Russian twists (total)
30 double unders

AMRAP in 12 minutes. Cap of 7 rounds.

Option 2: 60 single unders
Option 1+: heavy wallball

No comments.

WOD Wed Oct 4, 2017

400m run (3 laps)
20 kb swings
30 situps
20 pullups

AMRAP in 22 minutes. Cap of 4 rounds.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

Modify the run by rowing 450m.

Modify the pullups by doing ring rows.

Sorry Breakfast Club, but we don’t have many 60 degree days left.

No comments.

WOD Tue Oct 3, 2017

Part 1: Back Squat 5×2

Short rest. Good form.

Then…

12/10 cal row or bike
9 pushups
6 front squats

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; 6 ring dips instead of pushups
Option 1++: 3 muscle ups instead of pushups

Combine options as needed.

No comments.

WOD Mom Oct 2, 2017

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes

3 position clean (high hang > low hang > floor) + 2 jerks

Focus on technique, not weight.

Then…

Open 13.4

Clean and Jerks (135/95)
Toes to Bar

3/6/9/12/15/18/21/etc.

AMRAP in 7 minutes

Option 2: 95/65; hanging knee raises

Last done on Nov 7, 2016.

Then (optional wod of the week)…

15 cals
15 burpees
30 situps
15 burpees
15 cals

No comments.

WOD Fri Sep 29, 2017

Part 1: Deadlift 4×3

Short rest.

Then…

10 deadlifts
15 wallballs

3 rounds

Begin with 25 toes to bar. End with 500m row.

Option 1: 225/155
Option 2: 185/125

Modify the toes to bar by doing hanging knee raises.

Anyone remember this one?

No comments.

WOD Thu Sep 28, 2017

Part 1: Snatch 1-1-1

Full or power, from the hang or floor.

Or use this time to use light weight and practice technique and mobility, including overhead squats.

Then…

5 hang power snatches
10 box jumps
1 lap
10 alternating front-rack lunges (total)
20 double unders
2 laps

AMRAP in 20 minutes

Option 1: 95/65
Option 2: 75/55
Option 3: 2x kb swings instead of hang power snatch; kb lunges; 50 single unders
Option 1+: 115/75; unbroken double unders

Modify the run by rowing 150m for each lap.

No comments.

WOD Wed Sep 27, 2017

Part 1: Press or Bench Press 4×3

Short rest.

Or use this time to practice shoulder to overhead technique.

Then…

Calorie Row or Bike
Situps
Shoulder to Overhead

3/6/9/12/15/18/21

AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 95/65
Option 2: 75/55

For RX you must reset your rower or bike each round.

84 total reps of each exercise if you get it done. If that’s going to make you sore, reduce the weight or cut the reps.

No comments.

WOD Tue Sep 26, 2017

Part 1: Power Clean 1-1-1

Then…

In 3 minutes, perform:

1 lap kb farmer carry
9 power cleans
AMRAP burpees over the bar

4 rounds. Rest 3 minutes between rounds.

Your score is the total burpees accomplished.

Option 1: 55/35 each arm; 135/95
Option 2: 35/25 each arm; 95/65
Option 1+: 70/45 each arm; 155/105

Sorry 530am group, but it’s Coach Laura’s last workout. If she wants farmer carries, she gets farmer carries. We will miss you, LD.

No comments.

WOD Mon Sep 25, 2017

Part 1: Back Squat 4×3

Short rest between sets. Focus on technique and speed.

Then…

Front Squats
Pullups

10/20/30

Option 1: 135/95 (10); 115/75 (20); 95/65 (30); all regular pullups
Option 2: 115/75 (10); 95/65 (20); 75/55 (30); all regular pullups
Option 1+: 155/105 and strict pullups (10); 135/95 and chest to bar pullups (20); 115/75 and regular pullups (30)

Combine options as needed.

No comments.

WOD Fri Sep 22, 2017

Part 1: Back Squat 3×5

Or do lighter weight and work on mobility. Or work on a squat weakness such as overhead squats.

Then…

9 kb swings
12 wallballs
15 situps

AMRAP in 15 minutes. Cap of 7 rounds. If you complete 7 rounds, row or bike for max cals in remaining time (up to 15 mins).

Your score is rounds/reps (if not completed) or cals (if completed).

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45; heavy wallball

Don’t forget about Coach Laura’s going away party tomorrow (Friday) after the 6pm class!

No comments.