Wods

Wednesday 012220: Upper Body Push/Pull- Vertical+ CP AMRAP+ Midline Stabilization

January 20, 2020

 

Power

A. Every 2:30 Min for 15 min: (5 Sets)
Push Press 4-6
SA DB Bent over Row on Bench @22X1 4-6/arm

B. 12 Min AMRAP:
2 Bar Muscle Ups/ 4 Chest To Bar Pull Ups/ 4 Pull Ups
4 Strict Pull Ups
6 Strict Handstand Push Ups
12 Alternating Pistols
(Pistol Squats can be scaled with band as long as there is enough room
in class to do so)

Strength

A. Every 2:30 Min for 15 min: (5 Sets)
Push Press 4-6
SA DB Bent over row

B. 12 Min AMRAP:
6 Strict Pull Ups
6 Shoulder Press @55% of 1RM
12 Alternating Box Step Ups

Lean

A. Every 2:30 Min for 15 min: (5 Sets)
Dumbbell Push Press 8-10
SA DB Bent over Row on Bench @22X1 4-6/arm

B. 12 Min AMRAP:
6 Ring Rows
6 L-seated Neutral Grip DB Press
12 Alternating Box Step Ups

C. Optional Additional Work:
Accumulate 3 Min L-sit in rings or off boxes


Tuesday 012120: Lower Body Push- Step Ups (Front Rack)+ CP Interval (For time)+ Mobility

 

Power

A. Every 3 Min for 15 min: (5 Sets)
Alternating Front Rack Step Ups 8-10 total (4-5/leg)
(Alternate leg stepping down on each rep)
(Find a box that when you step on it your knee is above your hip
crease, full foot is on the box, drive your heel into the box with
your knee over your ankle standing all the way up on your leg, step
your opposite leg on the box, step down and repeat)

B. Every 4 min for 16 min: (4 Sets)
For times:
250M/225M Row Or 20/15 Cal AB
10 Squat Clean Thrusters (155/105)
(If more than 10 people in class, second group starts at minute 2)

Strength

A. Every 3 Min for 15 min: (5 Sets)
Alternating Front Rack Step Ups 8-10 total (4-5/leg)
(Alternate leg stepping down on each rep)
(Find a box that when you step on it your knee is above your hip
crease, full foot is on the box, drive your heel into the box with
your knee over your ankle standing all the way up on your leg, step
your opposite leg on the box, step down and repeat)

B. Every 4 min for 16 min: (4 Sets)
For times:
250M/225M Row or 20/15 Cal AB
10 Front Squats (155/105)
(If more than 10 people in class, second group starts at minute 2)

Lean

A. Every 3 Min for 15 min: (5 Sets)
Alternating Goblet Step Ups 8-10 total (4-5/leg)
(Alternate leg stepping down on each rep)

B. Every 4 min for 16 min: (4 Sets)
For times:
250M/225M Row or 20/15 Cal AB
10 Goblet Squats
(If more than 10 people in class, second group starts at minute 2)

C. Optional Additional Work:
Front Rack Sots Press 3-4 X 5
-rest 1 min-


Monday 012020: AER 10 Min On/ 5 Min OFF+ Midline Stabilization

January 18, 2020

 

Power

A. 10 Min AMRAP:
30 Double Unders
15 Power Snatches (75/55)
-rest 5 min-
10 Min AMRAP:
2000M/1800M Row
*In Remaining Time AMRAP Burpees Over Erg
-rest 5 min-
10 Min AMRAP:
120/90 Cal AB
*In Remaining Time AMRAP Wall Balls (20/15)

B. Optional Additional Work:
Accumulate 5 min FLR In Rings

Strength

A. 10 Min AMRAP:
60 Single Unders
15 Kettlebell Swings (1.5/1)
-rest 5 min-
10 Min AMRAP:
2000M/1800M Row
*In Remaining Time AMRAP Burpees Over Erg
-rest 5 min-
10 Min AMRAP:
100/80 Cal AB
*In Remaining Time AMRAP Wall Balls (20/15)

B. Optional Additional Work:
Accumulate 5 min FLR In Rings

Lean

A. 10 Min AMRAP:
30 Single Unders
15 Kettlebell Swings
-rest 5 min-
10 Min AMRAP:
2000M/1800M Row
*In Remaining Time AMRAP Burpees
-rest 5 min-
10 Min AMRAP:
80/60 Cal AB
*In Remaining Time AMRAP Goblet Squats

B. Optional Additional Work:
Accumulate 5 min FLR In Rings


Saturday 011820: Partner WOD

January 17, 2020

 

 

Power
Teams of 2 complete the following:
30 Min AMRAP:
*Partition as needed everything except FLR and Double Unders.
60 Sec FLR (With Partner)
60 Double Unders (With Partner)
60 Wall Balls (20/14)
40 Toes To Bar
40 KB Snatches (2/1.5)

Strength
Teams of 2 complete the following:
30 Min AMRAP:
*Partition as needed everything except FLR and Double Unders.
60 Sec FLR (With Partner)
120 Single Unders (With Partner)
60 Wall Balls (20/14)
40 Toes To Rig
40 KB Snatches (2/1.5)

Lean
Teams of 2 complete the following:
30 Min AMRAP:
*Partition as needed everything except FLR and Double Unders.
60 Sec FLR (With Partner)
60 Single Unders (With Partner)
60 Wall Balls (20/14)
40 Sit Ups
40 KB Snatches (2/1.5)

 


Friday 011720: Upper Body Pull- Horizontal+ CP AMRAP

January 16, 2020

 

Power

A. Supinated Grip Bent over BB Row @22X1 4-6 X 4
-rest 2 min-
(Pull barbell to chest fast and hard and hold 2 seconds, lower 2
seconds, extend arms pause 1 second, keep spine and head neutral and

shoulder blades back)
B. 3 Min AMRAP:
20 Chest To Bar Pull Ups/ Pull Ups
20 Burpee Box Jump Overs (24″/20″)
*In Remaining time AMRAP Bar Muscle Ups/ Pull Ups
-rest 3 min-
X 3

Strength

A. Supinated Grip Bent over BB Row @22X1 4-6 X 4
-rest 2 min-
(Pull barbell to chest fast and hard and hold 2 seconds, lower 2
seconds, extend arms pause 1 second, keep spine and head neutral and
shoulder blades back)

B. 3 Min AMRAP:
10 Strict Pull Ups
20 Burpee Box Jump Overs (24″/20″)
*In Remaining time AMRAP Strict Pull Ups
-rest 3 min-
X 3

Lean

A. Supinated Grip Bent over BB Row @22X1 4-6 X 4
-rest 2 min-
(Pull barbell to chest fast and hard and hold 2 seconds, lower 2
seconds, extend arms pause 1 second, keep spine and head neutral and
shoulder blades back)

B. 3 Min AMRAP:
20 Tough Ring Row
20 Burpee Box Jump Overs (24″/20″)
*In Remaining time AMRAP Ring Row
-rest 3 min-
X 3

C. Optional Additional Work:
90 Sec AMRAP:
Strict HSPU/ HSPU/ L-seated Neutral Grip DB/KB Press
-rest 30 sec-
60 Sec AMRAP:
Strict HSPU/ HSPU/ L-seated Neutral Grip DB/KB Press
-rest 30 sec-
30 Sec AMRAP:
Strict HSPU/ HSPU/ L-seated Neutral Grip DB/KB Press
-rest 30 sec-


Thursday 011620: Lower Body Push- Overhead Squat+ ANG Interval

January 15, 2020

Power

A. Every 2 min for 16 min: (8 Sets)
5 Overhead Squat

B. For Time:
“Squat Clean Grace”
30 Squat Clean and Jerks (135/95)
*Time Cap 10 Min.

Strength

A. Every 2 min for 16 min: (8 Sets)
5 Overhead Squat

B. For Time:
30 Thrusters (135/95)
*Time Cap 10 Min.

Lean

A. Every 2 min for 16 min: (8 Sets)
5 Goblet Squat

B. For Time:
30 Dumbbell Thrusters
*Time Cap 10 Min.

C. Optional Additional Work:
Front Rack Alternating Step Ups 12-16 X 3
-rest 1-2 min-


Wednesday 011520: AER

January 14, 2020

 

Power

Every 10 min for 40 min:
0:00-10:00
For Time:
50 Double Unders
100/80 Cal Row
50 Double Unders
10:00-20:00
For Time:
30/20 Cal AB
25 Power Snatch (75/55)
30/20 Cal AB
20:00-30:00
For Time:
15 Toes To Bar
50 Bar Facing Burpees
15 Toes To Bar
30:00-40:00
For Time:
50 Box Jump Overs (24″/20″)
50 Wall Balls (20/14)

Strength

Every 10 min for 40 min:
0:00-10:00
For Time:
100 Single Unders
100/80 Cal Row
100 Single Unders
10:00-20:00
For Time:
30/20 Cal AB
25 Kettlebell Swings
30/20 Cal AB
20:00-30:00
For Time:
15 Toes To Rig
50 Bar Facing Burpees
15 Toes To Rig
30:00-40:00
For Time:
50 Box Jump Overs (24″/20″)
50 Wall Balls (20/14)

Lean

Every 10 min for 40 min:
0:00-10:00
For Time:
50 Single Unders
100/80 Cal Row
50 Single Unders
10:00-20:00
For Time:
30/20 Cal AB
25 Kettlebell Swings
30/20 Cal AB
20:00-30:00
For Time:
15 Sit Ups
50 Bar Facing Burpees
15 Sit Ups
30:00-40:00
For Time:
50 Box Jump Overs
50 Bodyweight Squats

B. Optional Additional Work:
Banded Pallof Press 8-10/side X 4
-rest 1 min-


Tuesday 011420: Upper Body Push Horizontal- Close Grip Bench+ CP For time+ Scapular Strengthening

January 13, 2020

Power

A. Every 3 min for 15 min: (5 Sets)
Close Grip Bench Press @22X1 5-7
(Hands shoulder width apart or closer, lowering 2 seconds, pausing 2
seconds, fast as possible on concentric portion and pause 1 second at
top each rep)
Ring Row @22X1 5-7
(Set shoulder blades down and back before pulling to chest as fast as
possible, hold chest to rings for 2 seconds, lower 2 seconds, pause 1
second at bottom and reset)

B. For time:
10-8-6-4-2
Ring Or Bar Muscle Up (Work your Weakness!!)
Heavy Push Press
(Look back to 12/27 for the weight you finished with for 6-8 Push
Press, the weight that you use for this workout should roughly be the
weight that you finished with that day. If you didn’t make it in that
day use 90-100% of your 1RM Shoulder Press)
(Scale Muscle Ups to 20-16-12-8-4 Chest To Bar Pull Ups/ Pull Ups)
*Time Cap 15 Min.

Strength

A. Every 3 min for 15 min: (5 Sets)
Close Grip Bench Press @22X1 5-7
(Hands shoulder width apart or closer, lowering 2 seconds, pausing 2
seconds, fast as possible on concentric portion and pause 1 second at
top each rep)
Ring Row @22X1 5-7
(Set shoulder blades down and back before pulling to chest as fast as
possible, hold chest to rings for 2 seconds, lower 2 seconds, pause 1
second at bottom and reset)

B. For time:
10-8-6-4-2
Strict Pull Up
Heavy Push Press
(Look back to 12/27 for the weight you finished with for 6-8 Push
Press, the weight that you use for this workout should roughly be the
weight that you finished with that day. If you didn’t make it in that
day use 90-100% of your 1RM Shoulder Press)
(Scale Muscle Ups to 20-16-12-8-4 Chest To Bar Pull Ups/ Pull Ups)
*Time Cap 15 Min.

Lean

A. Every 3 min for 15 min: (5 Sets)
Neutral Grip Dumbell Bench Press @22X1 5-7
Ring Row @22X1 5-7

B. For time:
20-16-12-8-4
Ring Row
10-8-6-4-2
Dumbell/ Kettlebell Push Press
*Time Cap 15 Min.

C. Optional Additional Work:
Not For time:
100 Band Pull Aparts (Focus on scapular protraction and retraction,
your shoulders blades should be rolled forwards and not pulled back
when you begin each rep then squeeze your shoulders blades down and
back keeping your arms straight pull the band apart)


Monday 011320: Lower Body Pull- Deadlift+ ANG AMRAP+ SL

January 12, 2020

Power

A. Every 2:30 min for 15 min: (6 Sets)
3 Deadlifts @80% or Above 1RM
*Build gradually in weight each set if possible.
*Can be touch and go or drop and reset.

B. 12 Min AMRAP:
9 Deadlifts (225/155)
6 Bar Facing Burpees
30 Double Unders

Strength

A. Every 2:30 min for 15 min: (6 Sets)
3 Deadlifts @80% or Above 1RM
*Build gradually in weight each set if possible.
*Can be touch and go or drop and reset.

B. 12 Min AMRAP:
9 Deadlifts (225/155)
6 Bar Facing Burpees
60 Single Unders

Lean

A. Every 2:30 min for 15 min: (6 Sets)
5 Sumo Kettlebell Deadlifts

B. 12 Min AMRAP:
9 Sumo Kettlebell Deadlifts
6 Burpees
30 Single Unders

C. Optional Additional Work:
SL Good morning 4-6/leg X 4
-rest 1 min-


Saturday 011120: AER/ Skill (Partner)

January 10, 2020

 

Power

Teams of 2 Complete as many rounds and reps as possible:
*Partition as needed.
10 Min AMRAP:
30 Wall Balls (30/20)
30 Burpee Box Jump Overs (24″/20″)
-rest 3 min-
10 Min AMRAP:
20 Ring/Bar Muscle Ups/ 40 Chest To Bar Pull Ups/ Pull Ups
200 Double Unders/ 2 Min AMRAP Double Unders/ 200 Single Unders
-rest 3 min-
10 Min AMRAP:
100/80 Cal AB
100/80 Cal Row

Strength

Teams of 2 Complete as many rounds and reps as possible:
*Partition as needed.
10 Min AMRAP:
30 Wall Balls (30/20)
30 Burpee Box Jump Overs (24″/20″)
-rest 3 min-
10 Min AMRAP:
20 Strict Pull Ups/ Tough Ring Rows
200 Double Unders/ 2 Min AMRAP Double Unders/ 200 Single Unders
-rest 3 min-
10 Min AMRAP:
100/80 Cal AB
100/80 Cal Row

Lean

Teams of 2 Complete as many rounds and reps as possible:
*Partition as needed.
10 Min AMRAP:
30 Wall Balls
30 Burpees
-rest 3 min-
10 Min AMRAP:
40 Tough Ring Row
200 Single Unders
-rest 3 min-
10 Min AMRAP:
100/80 Cal AB
100/80 Cal Row

 


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