WOD Mon Feb 4, 2019

Pullups
Wallballs
Situps
KB Swings
Burpees

20/16/12/8/4

AMRAP in 20 minutes. Cap of 5 rounds.

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

Then (optional)…

20 cals
20 back squats (165/115)
20 cals

The squats abound be light but still challenging. Adjust the weight up or down as necessary.

No comments.

WOD Fri Feb 1, 2019

Part 1: Dynamic Deadlift 5×3

Light weight (~60% of one rep max). Short rest. Focus on form and speed.

Then…

4 deadlifts
1 round of Cindy
8 deadlifts
2 rounds of Cindy
12 deadlifts
3 rounds of Cindy
16 deadlifts
4 rounds of Cindy

AMRAP in 15 minutes. Cap of 4 rounds (a round ends at the completion of the Cindy reps).

Option 1: 185/125
Option 2: 135/95; ring rows; box pushups
Option 1+: 225/155 or more
Option 1++: no time cap

A round of Cindy is

5 pullups
10 pushups
15 air squats

No comments.

WOD Thu Jan 31, 2019

Part 1: Overhead Squat 3×1

Go heavy, or practice form and mobility.

Then…

Overhead Squats
Burpees

10-1

20 double unders after each round

Option 1: 75/55
Option 2: 45/35; 2x single unders
Option 1+: 95/65 or more; unbroken double unders

Modify the OHS by doing single arm dumbbell or kettlebell OHS. Alternate full rounds between right and left arm.

No comments.

WOD Wed Jan 30, 2019

Part 1: Press, Push Press, and Push Jerk

Pick one and go heavy, or focus on technique and practice all three.

Then…

In 12 minutes, perform:

600m row
20 shoulder to overhead (115/75)
450m row
30 shoulder to overhead (95/65)
300m row
40 shoulder to overhead (75/55)
150m row

If you finish in under 12 minutes, your score is your time.

If you don’t finish, your score is the total number of shoulder to overhead reps accomplished.

Option 2: 95/65; 75/55; 45/35
Option 1+: one round must be strict presses (choose any round)

The barbell should be relatively light. Modify by reducing the weight or by doing the same weight each round.

No comments.

WOD Tue Jan 29, 2019

Part 1: Power Clean 3×1

Go heavy, or use lighter weight and practice technique.

Then…

5 power cleans
10 pushups

4 rounds

Rest 2 minutes

7 pushups
7 box jumps

5 rounds

Rest 2 minutes

10 box jumps
5 power cleans

4 rounds

Your time is how long it takes to complete all three parts, rest included.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; 7 ring dips instead of 10 pushups in part 1; 5 ring dips instead of 7 pushups in part 2

Modify the ring dips by doing matator dips or box dips. Combine options as desired.

No comments.

WOD Mon Jan 28, 2019

Part 1: Paused Back Squat 5×3

Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility.

Good form for partial range of motion is always better than bad form for full range of motion.

Then…

15 wallballs
30 pullups
15 wallballs
45/36 cal row (no bike)
15 wallballs
30 knees to elbows
15 wallballs
45 situps
15 wallballs

Option 2: ring rows; hanging knee raises
Option 1+: 20 heavy wallballs each round; chest to bar pullups
Option 1++: row before pullups; situps before knees to elbows

That last one is really just for a few crazy people at the 530am class…

Then (optional)…

5 kb swings
5 burpees

AMRAP in 5 minutes. Cap of 10 rounds.

Choose your own kb weight.

No comments.

WOD Fri Jan 25, 2019

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

Then…

20 kettlebell or dumbbell ground to overhead (alternating r/l)
250m row
20 toes to bar
250m row

AMRAP in 12 minutes. Cap of 3 rounds.

Option 2: hanging knee raises

Choose your own kb or db weight. The kb or db must start from the ground. Snatch or clean and press are both acceptable. Be sure to practice this movement before the workout.

No comments.

WOD Thu Jan 24, 2019

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

Then…

Tabata

Tabata cal row or bike
Rest 1 minute
Tabata situps
Rest 1 minute
Tabata walking lunges
Rest 1 minute
Tabata pushups

Option 2: box pushups
Option 1+: jumping lunges

You must lunge with both legs for one point.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 minute between each Tabata interval.

The Tabata score is the fewest number of reps performed in any of the eight intervals. For example, if on pushups you get

8
7
7
7
7
6
5
4

… your score for the pushups is 4.

Your final score is the sum of your four Tabata scores. If you get 5 on lunges, 5 on situps, 5 on cals, and 5 on pushups, your final score is 20.

The exercises may be performed in any order.

No comments.

WOD Wed Jan 23, 2019

Part 1: Clean and Jerk 3×1

Or practice the barbell movements in the workout.

Then…

15 wallballs
21 deadlifts
15 wallballs
15 power cleans
15 wallballs
9 clean and jerks
15 wallballs

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; heavy wallball
Option 1++: 20 heavy wallballs each round

No comments.

WOD Tue Jan 22, 2019

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

Then…

In 3 minutes, perform:

15 kb swings
15 pullups
AMRAP burpee box jumps

4 rounds. Rest 2 minutes between rounds. Your score is the total burpee box jumps completed.

Option 1: 55/35
Option 2: 35/25; ring rows
Option 1+: 70/45; chest to bar pullups; jumps required

No comments.

WOD Mon Jan 21, 2019

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

Then…

9 thrusters
25 double unders

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 75/55
Option 2: 45/35
Option 3: kb or dumbbell thrusters or wallballs; 2x single unders
Option 1+: 95/65 or more; unbroken DU

Then (optional)…

25 pullups
35 situps
25/20 cals

Option 1: as written
Option 2: jumping pullups
Option 1+ chest to bar pullups
Option 1++: strict pullups

No comments.

WOD Fri Jan 18, 2019

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

Then…

KB SDHP 5/10/15/20/25
Situps 9/18/27/36/45
Box Jumps 5/10/15/20/25

AMRAP in 15 minutes. Cap of 5 rounds.

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

No comments.

WOD Thu Jan 17, 2019

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

Then…

25/20 cal row or bike
20 wallballs
15 knees to elbows

AMRAP in 18 minutes. Cap of 4 rounds.

Option 2: hanging knee raises
Option 1+: heavy wallball
Option 1++: cap of 5 rounds

No comments.

WOD Wed Jan 16, 2019

Part 1: Power Clean 3×1

Full or power, from the hang or the floor. Focus on form.

Then…

EMOM, for 10 minutes

Hang Power Cleans 10-1
AMRAP burpees over the bar

Your score is the total burpees accomplished

Option 1: 115/75
Option 2: 95/65
Option 3: kb swings 12-3 instead of hang power cleans
Option 1+: 135/95 or more

The first minute you do 10 hang power cleans followed by AMRAP burpees. The second minute you do 9 hang power cleans followed by AMRAP burpees. Etc.

No comments.

WOD Tue Jan 15, 2019

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

Then…

Shoulder to Overhead 10/15/20/25
Pullups 10/15/20/25
Double Unders 15/30/45/60

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; ring rows; 2x single unders

Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 and strict pullups (round of 15); 115/75 and chest to bar pullups (round of 20); 95/65 and regular pullups (round of 25)

Modify 1+ by reducing the weight. For example:

135/95; 115/75; 95/65; 75/55

Or

115/75; 95/65; 75/55; 45/35

No comments.

WOD Mon Jan 14, 2018

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

Then…

250m row
15 pushups
25 air squats
500m row
25 pushups
50 air squats
750m row
35 pushups
75 air squats

Modify by reducing the reps and row distance.

Then (optional)…

Burpees
Cals (ski, row, or bike)

21/15/9

No comments.

WOD Fri Jan 11, 2019

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your original training max.

Then…

Wallballs
Pullups

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

5 burpees every time you break up the pullups or stop moving after you begin the set of wallballs (cap of 50 burpees)

Option 1: as written above
Option 2: ring rows
Option 1+: heavy wallball
Option 1++: muscle ups 9/8/7/6/5/4/3

There’s no burpee penalty if you do muscle ups, unless you crazy people want to self-impose them.

No comments.

WOD Thu Jan 10, 2019

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your max.

Then…

Partner WOD

In teams of 2, perform

10 kb shoulder to overhead (5r/5l)
15 situps
10 box jumps
20 Russian twists (20/14)
10/8 cal row or bike

AMRAP in 20 minutes

Partners take turns doing exercises. One person must complete all reps of an exercise before switching.

Choose your own kb weight. Modify the difficulty by using a heavier kb, or by doing GHD situps, or by jumping on the box, or by using a taller box, or by using a heavy wallball, or by doing all of the above.

Option Lone Wolf: do it alone

No comments.

WOD Wed Jan 9, 2019

Part 1: Clean and Jerk 3×1

Full or power. Focus on form.

Then…

250m row
18 clean and jerks
250m row

Then…

9 clean and jerks
500m row
9 clean and jerks

Rest about 5 minutes between parts. Write your time for each part on the board.

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

No comments.

WOD Tue Jan 8, 2019

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

KB Swings 25/20/15/10/5
Pushups 25/20/15/10/5
Double Unders 50/40/30/20/10

Option 1: 55/35
Option 2: 35/25
Option 3: box pushups; 2x single unders
Option 1+: 70/45; double unders 75/60/45/30/15

No comments.