W.O.D.

  • 101614

    Strength 

    Bench Press

    5 @ 50

    5@ 60%

    5 @ 65%

    12 @ 70%

    10 @ 75%

     8 or More @ 80%

    WOD:

    100 Double Under Buy in 

    50 Air Squats

    40 AB Mat Sit Ups

    30 Push Ups

    20 Pull Ups

    10 Pistols (each leg, alternating)

    100 Double Under Buy out


  • 101514

    For time:  Filthy 50

    50 Box jump

    24 inch box  

    50 Jumping pull-ups

    50 Kettlebell swings 

    50 Walking Lunges

    50 Knees to elbows

    50 Push press, (45/35)

    50 Back extensions

    50 Wall ball shots (20/14)

    50 Burpees

    50 Double unders

     

  • 101414

    Strength: 

    Back Squat 

     Warm up Sets

    5 @ 50%

    5 @ 60%

    5 @ 65%

    Working Sets

    12 @ 70%

    10 @ 75%

    8 @ 80%

     WOD:

    Teams Of 4

    20 Min AMRAP

    4 Stations

    1) Row for Max Calories 

    2) Kettle Bell Swings 

    3) Run 1 Lap 

    4) Rest

    Note: The KB must NEVER touch the ground! if it does your whole team will perform 

    Get Some

     

     

  • 101314

    Warm Up: 

    250 M Row

    10 Good Mornings

    8 Squats

    6 Box Jumps 

     

    Dynamic Warm: Coaches Discretion

     

    Strength:

    Dead Lift 

    5 @ 50%

    5 @ 60%

    5 @ 65%

    6 @ 70%

    6 @ 75%

    Max Effort (M.E.) @ 80%

     

    WOD:

    6 Rounds For Time (RFT)

    1 Lap 

    25 Burpees

     

     

  • 101014

    Warm-Up:

     50 Double Unders or 100 Singles

    3 Rounds 

    10 Jump Squats 

    10 Push-Ups

    10 Jump Lunges (each leg)

    Dynamic Warm-Up: Coaches Discretion 

    Strength:

    Back Squat

    WOD:

    "Grace"

    30 Clean and Jerks for time (135/95)


  • 100914

    Warm-Up:

    Row 200m

    Run 1 Lap

    10 Wall Walks

    10 Air Squats

    Dynamic Warm-Up: (coaches discretion) 

    Then 2 Rounds: 30 sec on 30 sec off

    Handstand Holds

     

    Press: Using 90% of your 1RM

    Warm-Up Sets 

    5 @ 40%

    5 @ 50%

    5 @ 60%

    Working Sets

    10 @ 65%

    10 @ 70%

    ME @ 75%

     

    WOD: 10 Min AMRAP

    5 Push Press (135/95)

    10 Box Jumps (24/20)

    Get some!

     

  • 100814

    Warm Up

    1 Lap

    3 Rounds of "Cindy"

    5 Pull-Ups

    10 Push- Ups

    15 Air Squats

    Dynamic Warm-Up - Coaches Discretion

     

    AB Fab

    4 rounds of each movement (30 seconds on 15 seconds rest)

    Weighted Flutter Kicks

    Weighted AB Mat Sit-Ups

    Weighted Floor Sweeps

     

    Bear Complex WOD:

    Complete 5 rounds: (not for time)

    Complete the following cycle 7 times each round:

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Behind the Neck Push Jerk

    *Rest 90 seconds between rounds

    *Do not drop the weight. Stay connected through the round.

    *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

    *Work up the heaviest weight possible. (AHAP)

     

  • 11082013

    Friday

    Warm-up
    5 rounds of 30 secs on 10 secs off
    Jump Rope

    Dynamic:
    Samson stretch
    Hi Knees
    Opposite Hand Opposite leg
    Hi Hop
    Bear Crawl
    Inch Worm

    Every minute on the minute (6 mins)
    3 reps Shoulder to Overhead

    WOD:
    4 rounds for time:
    5 power cleans
    5 thrusters
    10 shrugs
    10 rows
    10 pull-ups
    10 push-ups
    10 dips

  • 11072013

    Thursday:

    Warm-Up
    Bar Overhead reverse lunge
    Lateral Lunge to side slide
    Deadbugs
    side hip leg lift (R/L)
    squat progression
    glute bridges

    AB FAB:
    4 rds of 20 secs on 10 secs off
    Plank
    Scissor Kicks
    Bird Dog
    Supermans

    WOD:
    15 minute AMRAP
    5 push-ups
    10 pistols (r/l)
    15 ring rows
    20 lunges

  • WOD 11062013

    WEDS:

    Warm-Up
    5 rds:
    30 secs on 10 secs off
    Medicine Ball Mountain climbers
    Medicine Ball Burpees

    Then:
    Kettlebell:
    1. HALOS
    2. AROUND THE WORLD
    3. GOBLET SQUATS
    4. ARM ROWS

    HERO WOD:
    MORRISON 
    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20 pound ball
    Box jump, 24 inch box
    Kettlebell swings, 1.5 pood

  • WOD 11052013

    Tuesday:

    Static: Regular Standing at Station
    Dynamic: BAR work: Deadlift Snatch (wide grip) to shrug to high pull
    Strengh: 4 sets of 4 reps wide grip Deadlifts

    WOD:
    15 minute AMRAP
    9 deadlifts (Snatch grip)
    12 push-ups
    15 box jumps

  • WOD 11042013

    Monday:

    Warm-Up

    2 laps
    500 meter row
    10 pull-ups
    10 push-ups
    10 sit ups

    Static: Regular Standing at Station
    Dynamic: Bear Complex with Bar only 3 sets for 3 res

    WOD:
    Three Rounds for time: 
    5 front squats
    15 kettlbell swings
    2 rope climbs
    2 laps "Run"

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