WOD Tue May 2, 2017

Part 1: Bench Press 20 unbroken

If you’re new to lifting, modify this by doing 3×10 instead.

Then…

Shoulder to Overhead 15/30/45
Situps 20/40/60
Double Unders 30/60/90

Option 1: 115/75 (15); 95/65 (30); 75/55 (45)
Option 2: 95/65 (15); 75/55 (30); 45/35 (45); 25/50/75 lateral jumps over the barbell instead of double unders

No comments.

WOD Mon May 1, 2017

Part 1: Back Squat 20 unbroken reps

Get good and warmed up, and then go as heavy as possible for 20 unbroken.

Good form is essential. If you can no longer accomplish the reps with good form, stop.

We will do this for four weeks. Start with something that will be challenging but you know you can get for 20. Remember what you get this week.

If you’re new to squatting, modify this by doing 3×10 instead.

Part 2: Clean and Jerk warmup

Then…

9 pullups
9 clean and jerks
9 calorie row or bike
15 pullups
15 power cleans
15 calories
21 pullups
21 deadlifts
21 calories

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or 165/115; strict pullups (9); chest to bar pullups (15); regular pullups (21)

“Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.” — Mark Rippetoe

No comments.

WOD Fri Apr 28, 2017

Part 1: Bench Press 3-3-3

Then…

In 10 minutes, perform:

20 bench presses
60 calorie row
40 wallballs
AMRAP double unders

Option 2: single unders

Cap of 250 DU or 500 single unders

Choose a moderate to heavy weight for the bench press. It shouldn’t be unbroken, but it shouldn’t be more than 5 sets. Write you weight on the board.

No comments.

WOD Thu Apr 27, 2017

Part 1: Clean and Jerk 1-1-1

Then…

5 clean and jerks
15 pullups
5 clean and jerks
25 box jumps
5 clean and jerks
15 toes to bar

2 rounds

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; chest to bar pullups

No comments.

WOD Wed Apr 26, 2017

Part 1: Front Squat 3-3-3

Then…

6 ring dips
12 back squats (135/95)
18 situps

AMRAP in 12 minutes

Option 2: 95/65; 9 box dips instead of ring dips
Option 1+: 155/105; 3 muscle ups instead of ring dips; 9 GHD situps instead of regular situps

Modify the ring dips by doing matator dips. No bands on the rings.

Talk to the trainer before doing GHD situps. Be mindful of the total number of GHD situps you do; if you don’t do them often, don’t do more than 45 total.

No comments.

WOD Tue Apr 25, 2017

OPT Repeatability Test

250m row
10 kb swings
10 burpees
10 kb swings
10 burpees
10 kb swings
250m row

3 rounds. Rest 12 minutes between rounds. Each round is maximum effort.

Time all 3 rounds individually. Record your SLOWEST round time on the board, along with the number of seconds difference between each round’s time. For instance, if you did round 1 in 4:00, round 2 in 4:04, and round 3 in 4:09, your score is “4:09/13”.

Option 1: 70/45
Option 2: 55/35
Option 3: 45/25

This is designed to test your ability to recover. The goal is to go at 100% the first round, and then maintain that time in rounds 2 and 3. If you need incentive, punish yourself with 5 calories on the assault bike for each second slower you are in rounds 2 and 3.

Due to the extended rest period, there isn’t a lot of time to get warmed up. Get after it and get started. Monitor your own rest periods.

No comments.

WOD Mon Apr 24, 2017

1 lap
1 round of Cindy / 1 round of DT (alternating)

AMRAP in 21 minutes. Cap of 10 rounds.

Option 1: 155/105
Option 2: 115/75

You may start with Cindy or DT, as long as you alternate in each subsequent round.

One round of Cindy is: 5 pullups > 10 pushups > 15 squats
One round of DT is: 12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

Modify the run by rowing 150m or biking 12 calories.

Then (optional WOD of the week)…

25 back squats (men: bodyweight / women: .8 of bodyweight)

Short Wendler break. Don’t forget what your training maxes are; we will come back to it soon.

No comments.

WOD Fri Apr 21, 2017

Part 1: Snatch 1-1-1

Full or power.

Then…

In 2.5 minutes, perform:

9 power snatches
AMRAP burpee pullups (even rounds) / burpee box jumps (odd rounds)

4 rounds

Rest 2.5 minutes between rounds

Your score is the total AMRAP reps

You may do the burpee pullups first or the burpee box jumps first, as long as you alternate in each subsequent round

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

Modify the power snatches by doing 15 kb swings

Modify the burpee pullups by doing jumping pullups

No comments.

WOD Thu Apr 20, 2017

Part 1: Athlete’s Choice

If you want to lift, 3×10 deadlift or back squat are suggestions. Or work on a weakness or a skill, such as double unders, muscle ups, pistols, etc.

Part 2: 4 minute AMRAP single unders

Then…

15 toes to bar
30 thrusters (45/35)
100 double unders
30 thrusters
15 toes to bar

Option 2: 20 hanging knee raises instead of toes to bar; 300 single unders instead of DU
Option 1+: 20 toes to bar; 40 thrusters; 200 double unders

No comments.

WOD Wed Apr 19, 2017

Part 1: 500m row or 1000m row

Pick one and go hard.

Part 2: Hang Power Clean warmup

Go heavy if you want, but mostly just get warmed up.

Then…

25 cal bike or 30 cal row
25 hang power cleans
25 cal bike or 30 cal row

Option 1: 135/95
Option 2: 95/65
Option 3: 50 kb swings instead of hang power cleans
Option 1+: 155/105

Use a challenging weight for the hang power cleans. You are not expected to do the set unbroken.

No comments.

WOD Tue Apr 18, 2017

Part 1: Bench Press 1-1-1

Or go light and fast.

Then…

7 shoulder to overhead
10 pushups (odd rounds) / 15 situps (even rounds)
1 lap

AMRAP in 16 minutes

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

You can start with pushups or situps as long as you alternate in each subsequent round.

No comments.

WOD Mon Apr 17, 2017

Part 1: Front Squat 1-1-1

Go for a PR if you’re feeling strong. If not, use light weight and work on speed and explosiveness.

Then…

9 deadlifts
35 box jumps
9 deadlifts
35 pullups
9 deadlifts
35 burpees
9 deadlifts
35 wallballs
9 deadlifts

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; jumps required (no step ups) (use soft box if necessary) (you know who you are)

No comments.

WOD Fri Apr 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Wallballs
Barbell Ground to Overhead (75/55)
Calorie Row

30/20/10

Also acceptable for RX is calorie bike 21/15/9

Power snatch or clean and jerk are both acceptable

No comments.

WOD Thu Apr 13, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Helen

400m run (3 laps)
21 kb swings (55/35)
12 pullups

3 rounds

Then (optional)…

30 Russian twists (20/14) (total)
25 situps
30 mountain climbers (total)

3 rounds

No comments.

WOD Wed Apr 12, 2017

Part 1: Clean and Jerk 1-1-1

Full or power.

Then…

Curtis Ps 1/2/3/4/5/etc.
Burpees (over the bar) 2/4/6/8/10/etc.

AMRAP in 10 minutes

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

A Curtis P is: 1 power clean > 2 front rack lunges (one each leg) > 1 shoulder to overhead. That full complex is one rep. See the video below.

No comments.

WOD Tue Apr 11, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Double Unders 15/30/45/60/75/90
KB or DB Shoulder to Overhead 5/10/15/20/25/30
Knees to Elbows 5/10/15/20/25/end

AMRAP in 15 minutes. Cap of 5+120.

Choose a light to moderate weight for the kettlebells or dumbbells. It’s both arms at the same time, just like with a barbell.

Option 2: 2x single unders; hanging knee raises

No comments.

WOD Mon Apr 10, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Then…

25 front squats
1000m row
25 front squats

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more

Choose a weight that will challenge you. You are not expected to do the front squats unbroken.

Then (optional)…

10 pullups
15 pushups or 10 dips
10 kb swings

3 rounds

No comments.

WOD Fri Apr 7, 2017

Part 1: Press 3 (70%) – 3 (80%) 3+ (90%)

Or bench press if you missed that on Tuesday.

Then…

1 lap kb farmer’s carry, followed by:

3 pullups
5 box jumps
7 pushups

AMRAP in 3 minutes

4 rounds

Rest 2 minutes between rounds

Your score is the total REPS accomplished. The farmer’s carry does not count toward your score.

Option 1: 70/45 each arm; strict or chest to bar pullups (or both)
Option 2: 55/35 each arm; regular pullups
Option 3: 35/25 each arm; jumping pullups

Running is not allowed on the farmer’s carry.

No comments.

WOD Thu Apr 6, 2017

Part 1: Deadlift 3 (70%) – 3 (80%) 3+ (90%)

Then…

Double Unders 60/45/30/45/60
KB Swings (55/35) 20/15/10/15/20
Laps 3/2/1/2/3

Option 2: 2x single unders instead of DU

No comments.

WOD Wed Apr 5, 2017

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 front squats

Light or heavy, focus on technique.

Then…

9 squat cleans
15 toes to bar

4 rounds

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more

Modify the cleans by doing a power clean followed by a front squat, or just doing a power clean.

Modify the toes to bar by doing hanging knee raises.

No comments.