WODS
6/22/15 Monday
Performance A1. Clean Grip RDL @ 4111; 6 reps x 4 sets, rest 30sec A2. Lying banded curls; 20 reps x 4 sets, rest 30sec A3. Nose-to-Wall Handstand Hold; 60 seconds x 4 sets, rest 30sec B. AMRAP in 8…
6/20/15 Saturday
Performance In teams of two… Four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds (while your partner rows) 60 seconds of Jumping BB Squats (75/55 lbs) Rest 60 seconds 60 seconds of Strict Pull-Ups…
6/19/15 Friday
Performance A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set…
6/18/15 Thursday
Performance A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent…
6/17/15 Wednesday
Performance A. Every two minutes, for 12 minutes: Clean First Pull + Power Clean + Jerk B. 6 rnds: :30sec AMRAP T2B :30sec Rest *Use these sets to develop your technique *more is not always better C. In…
6/16/15 Tuesday
Performance A1. Box Step-Ups; 8/leg x 4 sets, rest 30sec b/w legs and 60sec after set A2. Rope climb; 2-3 ascents x 4 sets, rest 60sec B1. Banded Face Pulls; 20 reps x 3 sets, rest 30sec B2. Rolling…
6/15/15 Monday
Performance A. Every 3 minutes, for 15 minutes (5 sets): Strict Overhead Press x 4-6 reps *Use heavy dumbbells or a barbell. **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. B1.…
6/13/15 Saturday
Performance A. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry (men – 70/hand or female 50/hand) 10 Jumping Air Squats 10 Jumping Split Lunges *You…
6/12/15 Friday
Performance A. Every two minutes, for 20 minutes (5 sets of each): Interval 1 – Deadlifts x 6-8 reps Interval 2 – DB Bench Press x 10-12 *Same load all sets on both movements B. Complete rounds of 10,…
6/11/15 Thursday
Performance A. Front Squat; rest 2min b/w sets Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95%…
6/10/15 Wednesday
Performance A. EMOM, for 15 minutes: Minute 1 – 40 Double-Unders Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups Minute 3 – 3-4 Wall Climbs B. Against a 3-minute running clock, 4 sets for max reps of: Run 100…
6/9/15 Tuesday
Performance A. Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat B. Snatch grip “lift off” (Based off 1RM Snatch) Every 2min for 12min (6 sets), 60%x5, 70%x5, 80%x5, 90%x5, 95%x5, 90%x5 …
6/8/15 Monday
Performance A1. Front-Foot Elevated Split Squat; 6-8/leg x 4 sets, rest 60 A2. Ring Push-Ups; 8-10 reps x 4 sets, rest 60 B. Reverse Hyper partial reps (bodyweight); 3-4 sets x 20-25 reps, rest 60 C. Against a 3-minute…
6/6/15 Saturday
Performance In teams of two, with only one person working at a time, complete the following for time: Run 800 Meters (as a relay – 400m each) 50 Strict Pull-Ups 100 Push Presses (95/65 lbs) 150 Alternating Reverse Lunges with…
6/5/15 Friday
Performance A. On a continuous clock: EMOM x 5min 1 High Hang Squat or Power Snatch at 65% + EMOM x 4min 1 Low Hang Squat or Power Snatch at 70% + EMOM x 3min 1 Squat or Power Snatch…
6/4/15 Thursday
Performance A. Every 3 minutes, for 15 minutes (5 sets): Seated DB or BB Shoulder Press @ 2111; 6-8 reps *Use the time between sets to stretch calves and hip flexors. B. AMRAP in 10 minutes of: 10 Strict…
6/3/15 Wednesday
Performance A. Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell *goal is consistency in output and to be done in under 4min every set B. Five sets…
6/2/15 Tuesday
Performance A. Back Squat; rest 2min b/w sets *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep…