WODs

Wednesday Nov 13, 2019

With a Partner, For Time:

100 Double Unders (Each)

100 Chest to Bar Pull Ups

100 EROM Plate Push ups 45/25lbs

100 Double Unders (Each)

100 EROM Plate Push ups 45/25lbs

100 Chest to Bar Pull Ups

100 Double Unders (Each)

 

30 Minute Time Cap

Thursday Nov 14, 2019

OPTIONAL WOD

 

For Time:

1,500/ 1,250m Row

-Then-

5 Rounds:

20 Kettlebell Swings (70/53#)

20 Ab Mat Sit Ups

-Then-

1,500/ 1,250m Row

 

25 Minute Time Cap

Friday Nov 15, 2019

3 Rounds for Time:

30/25 Calorie Standing Bike Erg

20 Overhead Squats (95/65#)

 

@ the 20:00 Mark

 

3 Rounds for Time:

30 Toes to Bar

10 Power Cleans (185/125#)

 

*This is 2 separate workouts.  Record 2 Times. Do the first workout and then rest until the 20 minute mark before starting the second workout.  If you don’t have bike ergs, you can run 400m! Overhead squats should be unbroken. If you can do 20 unbroken OHS, the air squats on Barbara should be easy ☺  The cleans should be steady singles. You should get 7-10 minutes rest between workouts!

Saturday Nov 16, 2019

2 Rounds, With a Partner:

 

3 Minutes for Max Reps:

Calorie Row

 

:90 Rest

 

3 Minutes for Max Reps:

Burpee Box Jumps (24/20”)

 

:90 Rest

 

3 Minutes for Max Reps:

Single Arm DB/KB Thruster 50/30lbs

 

:90 Rest

 

*This is with a partner!  Switch on and off with your partner as you wish but keep the intensity high.  ROW HARD!

Monday November 11, 2019

Monday Nov 11, 2019

 

Recommended Warm Up (10 Minutes):

2 Rounds:

1:00 Row

10 Push Ups

15 Second Hold Hanging from Pull Up Bar (Active Position)

 

Bench Press (20 Minutes)

6×2 @ 85% of 1RM

 

WOD

 

For Time:

60/50 Calorie Row

50 Toes to Bar

40 Wall Ball (20/14#)

30 Power Cleans (135/95#)

20 Muscle Ups

 

*14 Minute Time Cap

 

Saturday Nov. 16, 2019

Recommended Warm Up (15 Minutes):

400m Run

 

15 Calories on a Machine

15 Push Ups

15 Air Squats

 

10 Calories on a Machine (hard)

10 Burpees

10 Goblet Squats

 

WOD

 

2 Rounds, With a Partner:

 

3 Minutes for Max Reps:

Calorie Row

 

:90 Rest

 

3 Minutes for Max Reps:

Burpee Box Jumps (24/20”)

 

:90 Rest

 

3 Minutes for Max Reps:

Single Arm DB/KB Thruster 50/30lbs

 

:90 Rest

 

Monday Nov 4, 2019

STRENGTH (20 Minutes)

Back Squat

Build to a 4RM

 

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squats (95/65#)

20-18-16-14-12-10-8-6-4-2

HR Push Ups

Time Cap = 15 Minutes

*Each set of the front squats should be unbroken.  The focus here today is the push ups. Really stress doing “perfect push ups”, meaning full range of motion and good elbow and torso position.  NO WORMING! Have people invert themselves by doing push ups with their hands on a box or bench. I like this option much better than going to your knees.  It stresses maintaining a better midline position and you can still working in staying hollow.