Posts Categorized: WOD

Saturday, Feb. 22, 2020

JaxFit AMRAP 22 2-4-6-reps increasing by 2 each round* HSPU (mod w/pushups) C2B (mod w/pullups/RR) (or 1,2,3 of BMU) Bar facing burpees Deadlifts (135/95) *1 bear complex after each round w/same wt as DL

Friday:  February 21, 2019

Warm-Up(0:00 – 15:00) Mobility:  Double LAX Ball T-Spine Smash, 2:00 20 Banded Good Mornings 20 Deadbugs Strength/Skill(15:00 – 35:00) Front Squat:  4×4 at 90% of the 4RM you established on Monday. WOD(35:00 – 47:00) Fitness/Performance AMRAP 1:00 Max Rep Calorie Row/Bike/Ski 3:00 Rest AMRAP 2:00 Max Rep Calorie Row/Bike/Ski 3:00 Rest AMRAP 3:00 Max Rep more »

Thursday:  February 20, 2019

Warm-Up(0:00 – 20:00) Mobility:  Doorway Stretch, 1:00/side 2 Rounds Row 200m 15 Push Ups Strength/Skill(20:00 – 35:00) Bench Press 6×3 at moderate weight to focus on explosiveness. WOD(40:00 – 52:00) Fitness Every 4 Minutes for 12 Minutes 15 Burpees 15 KB Swings 15 Situps Rest remaining* *Score is your slowest round. Performance Every 4 Minutes more »

Wednesday:  February 19, 2019

Warm-Up(0:00 – 20:00) Mobility:  Front Rack Elbow Pointers, 1:00 20 Empty Bar Hang Clusters 15/9 Calorie Bike Sprint Then: Tall Clean Warmup (3 Reps in each position + Jerk the last rep) followed by 3 Power Position Squat Cleans + 1 Jerk 3 High Hang Squat Cleans + 1 Jerk 3 Low Hang Squat Cleans more »

Tuesday:  February 18, 2019

Warm-Up(0:00 – 15:00) Mobility:  Lunge and Reach, 20 reps total 3 Rounds 10 S-Arm OH DB Reverse Lunge Steps (5 each arm)* 7 Strict Pull Ups :10 AAB or Row Sprint *If the S-Arm OH DB lunge is a new movement, stay light on the DB Strength/Skill(15:00 – 35:00) Power snatch:  6×3 (either touch and more »

Monday:  February 17, 2019

Warm-Up(0:00 – 15:00) Mobility:  Pigeon/Banded Pigeon Pose, :90/side 2 Rounds 20 Russian KB Swings 20 Plank Plus Then, 20 burpees AFAP Strength(15:00 – 30:00) Front Squat: Establish a 4RM Front Squat. WOD(40:00 – 55:00):  Strict 15:00 Time Cap Fitness 5 Rounds 200 m Row 10 DB Push Press 10 Ring Rows Performance 5 Rounds 250 m more »

Saturday: Feb. 15, 2020

JaxFit 50 WB buy in, then: 3 Rounds of 9 Deadlift (185/135lbs) 9 Bike Cals 9 Burpees Run 3 laps (one time), then: 2 Rounds of 12 Deadlift (155/115lbs) 12 Bike Cals 12 Burpees Run 2 laps (one time), then: 1 Round of 15 Deadlift (135/95lbs) 15 Bike Cals 15 Burpees Run 1 lap

Friday:  February 14, 2019

Warm-Up(0:00 – 15:00) Mobility:  Doorway Stretch, :90/side 2 Rounds 12 Empty Bar (or PVC) Muscle Snatches 12 Empty Bar (or PVC) OH Squats :30 Ring Support or Bottom of Push Up Hold Strength/Skill(15:00 – 35:00) Front Squat:  4×4 at 90% of the 4RM you established on Monday. WOD(40:00 – 50:00): Fitness AMRAP 10 Minutes 20 more »

Thursday:  February 13, 2019

Warm-Up(0:00 – 20:00) Mobility:  Calf/Achilles Smash, 1:00/leg 4 Rounds: 20 seconds on with a 10 second transition Box Step Ups (jumps on the last round) DB Snatch Hollow Rocks Strength/Skill(20:00 – 30:00) Spend this time warming up the movements for the chipper. WOD(30:00 – 60:00) Strict 30:00 Time Cap Fitness For Time 20 Burpee Box more »

Wednesday:  February 12, 2019

Warm-Up(0:00 – 20:00) Mobility:  20 Duck Walk Steps to 20 Air Squats to 20 Duck Walk Steps 2 Rounds 12 Empty Bar Good Mornings 10 Empty Bar Front Squats 8 Bar Facing Burpees FAST Then: Tall Clean Warmup (3 Reps in each position) 5 Power Position Squat Cleans 5 Hang Squat Cleans Strength/Skill(20:00 – 40:00) more »

Tuesday:  February 11, 2019

Warm-Up(0:00 – 15:00) Mobility:  Internal Shoulder Rotation Stretch, :60/side 3 Rounds :30 AAB 10 Light Double DB Presses Then, 3:00 max distance HS walk in 25’ increments (if you’re still working on HS walks, do HS holds, or pike pushup hold on a box, etc.) Strength/Skill(15:00 – 35:00) 5 Rounds, Strict Press Drop Sets 2 more »

Monday:  February 10, 2019

Warm-Up(0:00 – 15:00) Mobility:  Wrist Forearm Stretch and 1:00 Tricep/Lat Smash, 1:00/side 2 Rounds 15 Russian KB Swings Row 250m Strength(15:00 – 30:00) Front Squat: Establish a 4RM Front Squat. WOD(35:00 – 55:00) Fitness 5 Cycles of: AMRAP 2 15/10 Cal Row/Bike/Ski 10 DB Hang Power Cleans Rest 2:00 Performance/ 5 Cycles of: AMRAP 2 20/16 more »

Friday:  February 7, 2019

Warm-Up(0:00 – 10:00) Mobility:  Banded Internal/External Rotations, 20/arm 2 Rounds 10 Spidermans 10 Dive bomber pushups 10 Second bike/row (all-out effort) Strength/Skill(10:00 – 25:00) Front Squat:  4×4 at 90% of the 4RM you established on Monday. WOD(30:00 – 54:00): Fitness/Performance/Competition Monostructural intervals for Cals. 24 Minutes: 1:00 Work 1:00 Rest Calorie accumulation ( if desired, more »

Thursday:  February 6, 2019

Warm-Up(0:00 – 20:00) Mobility:  Hanging Shoulder Opener, 1:00/arm 2 Rounds 16 Alternating DB Snatches 16 Goblet Squats 6 Strict Pull Ups (or negatives if you’re still working on strict pullups) Followed by: Tall Snatch Warm Up, 3 reps in each position 3 Power Position Snatches 3 Hang Snatches, above knee 3 Low Hang Snatches, below more »

Wednesday:  February 5, 2019

Warm-Up(0:00 – 15:00) Mobility:  20-30 PVC (or empty barbell) good mornings. AMRAP 6 minutes, at a steady pace 5 Scap Pull Ups 5 Kip Swings 10 KB RDLs 20 Single Unders Strength/Skill(15:00 – 30:00) Deadlift: 5×5 (work to a heavy set of 5) WOD(30:00 – 55:00): Fitness AMRAP 15 Minutes 60 Single Unders 15 Kettlebell more »

Tuesday:  February 4, 2019

Warm-Up(0:00 – 15:00) Mobility:  Couch stretch, 1:00/side 2 Rounds 16 S-Arm DB Thrusters (8/arm) 10 Shoulder Swimmers :60 Freestanding HS Hold Practice Followed by: 2×5 Devil’s Press, light/moderate weight Strength/Skill(15:00 – 35:00) Every 2 Minutes for 10 Minutes 10 Devils Presses AHAP WOD(40:00 – 55:00):  Strict Time Cap of 15:00 Fitness For Time 30 Push more »

Monday:  February 3, 2019

Warm-Up(0:00 – 15:00) Mobility:  20 Pausing glute bridges (3 second pause in the bridge – be sure to squeeze your glutes) 2 Rounds 10 Air Squats 20 Dead Bugs :30 Air Bike Cals Strength(15:00 – 35:00) Front Squat:  Establish a 4RM Front Squat. WOD(40:00 – 50:00) Strict Time Cap of 10:00 Fitness 2 Rounds 20/14 more »

Friday:  January 31, 2019

Warm-Up(0:00 – 10:00) Mobility:  Banded Internal/External Rotations, 20/arm AMRAP 5 Minutes 10 Box Jumps :30 Freestanding HS hold 10 Kip Swings :30 Plank Plus *If you’re still working on your HS holds, use a wall, box, etc. to get you on your hands. Strength/Skill(10:00 – 30:00) Front Squat:  4×4 at 90% of the 4RM you more »

Thursday:  January 30, 2019

Warm-Up(0:00 – 15:00) Mobility:  Squat hold, 2:00 2 Rounds 20 Banded Good Mornings 20 Lateral/Cossack Squats 10/7 Calorie AAB Strength/Skill(15:00 – 35:00) Deadlift:  8×3 Stay on the lighter side today and focus on controlled movement for quick sets of three. WOD(40:00 – 52:00) Strict Time Cap of 12:00 Fitness 24-20-16 Cal Row/Bike (16-12-8 for women) more »

Wednesday:  January 29, 2019

Warm-Up(0:00 – 15:00) Mobility:  Dragon Pose, 2:00/side 2 Rounds 10 Step Through/Front to Back Lunge 12 KB RDLs, 70/53lbs (Russian swings on R2) 10 Scap Push Ups 10 Push Ups Strength/Skill(15:00 – 30:00) 5 Rounds 1 Max UB set of 4″ Deficit Push Ups* (perfect pushups) Rest 1:00 Score is total reps *Modify to regular, more »