WOD: Tue 08.25.2020 “Levitating”
NEWS
MON WOD Recording: Here
WOD
“Levitating”
5 Rounds
200 Meter Run
25 Sit Ups
200 Meter Run
15 Burpees
Rest 2 Minutes
5 Rounds
200 Meter Run
25 Sit Ups
200 Meter Run
15 Burpees
Rest 2 Minutes
5 Rounds
200 Meter Run
15 Sit Ups
200 Meter Run
8 Burpees
Rest 2 Minutes
WOD GUIDANCE & GOALS
Move as fast as possible through every round! Run the 200’s in :45-:60 and throw your arms during the sit ups with the goal to finish them under :60. Run the next 200 meters equally as fast at the first, then face the clock on the burpees again trying to finish them in under :60. The stimulus today is based on pushing hard so that you’re hitting a sub-4:00 per round pace!
Post Intervals to Comments.
HOME WOD
Today’s WOD
ENDURANCE
Rest
WOD: Mon 08.24.2020 “Midnight Sky”
NEWS
Monday – Outdoor
Tuesday – Outdoor
Wednesday – Indoor
Thursday – Indoor
Friday – Outdoor
Saturday – Outdoor
WOD
“Midnight Sky”
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 135/95
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 115/75
1-5: 4 Hang Power Clean
6-10: 6 Front Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 75/55
WOD GUIDANCE & GOALS
Today is all about technique. Choose a weight you that is challenging but you can perform the movements perfectly. Arms should be locked in the catch position of the snatch, no press outs. Overhead and front squats should be below parallel. Cleans should be received in a partial front squat with elbows pointing to the sky, not stuck under the bar. You get the picture!
Post Weight to Comments.
HOME WOD
AMRAP 30
30 Lunges
30 Push Ups
30 Sit Ups
30 Squats
30 Burpees
30 Sit to Stands
ENDURANCE
1 mile easy
3 x 800m, moderate, 2 min rest
6 x 200m, fast, 1 min rest
WOD: Sun 08.23.2020 RNG
NEWS
SAT WOD Recording: Here
WOD
EMOM 25
1 – 15 Goblet Squats
2 – 20 Sit Ups
3 – 15 Kettlebell Swings
4 – 20 Lunges
5 – 50 Single Unders
Weights: 53/35#
EMOM 25
1 – 15 Goblet Squats
2 – 15 Sit Ups
3 – 15 Kettlebell Swings
4 – 16 Lunges
5 – 40 Single Unders
Weights: 35/26#
EMOM 15
1 – 10 Goblet Squats
2 – 10 Sit Ups
3 – 15 Russian Kettlebell Swings
4 – 10 Lunges
5 – 30 Jumping Jacks
Weights: 35/26#
WOD: Sat 08.22.2020 “You Will Be Found”
NEWS
FRI WOD Recording: Here
WOD
“You Will Be Found”
On the 4 Minute for 10 Rounds
250/200 Meter Row
10 Burpee Box Jump Overs
200 Meter Run
Height: 20″
On the 4 Minute for 10 Rounds
250/200 Meter Row
10 Burpee Box Step Overs
200 Meter Run
Height: 20″
On the 4 Minute for 10 Rounds
200/150 Meter Row
7 Burpee Box Step Overs
200/150 Meter Run
Height: 20″
WOD GUIDANCE & GOALS
Start this workout at a pace you know you can maintain for 40 minutes. The row will take around :60, same with the burpee box jump over, and the run. You want at least 1 minute of rest before the next round begins. If after the first round or two you do not have 1 minute of rest, reduce the number of burpees.
Courtesy of Mayhem Athlete
Post Splits to Comments.
HOME WOD
On the 4 Minute for 10 Rounds
200 Meter Run
10 Burpee Box Tuck Jumps
200 Meter Run
ENDURANCE
Today’s main WOD
WOD: Fri 08.21.2020 “Disappear”
NEWS
THU WOD Recording: Here
WOD
“Disappear”
75 Wall Balls
50 Sit Ups
25 Kettlebell Swings
50 Sit Ups
75 Wall Balls
50 Sit Ups
25 Kettlebell Swings
50 Sit Ups
75 Wall Balls
Wall Ball: 14/10#
Kettlebell: 53/35#
50 Wall Balls
35 Sit Ups
20 Kettlebell Swings
35 Sit Ups
50 Wall Balls
Wall Ball: 14/10#
Kettlebell: 35/26#
WOD GUIDANCE & GOALS
Cut the wall balls into thirds, resting about :10 between sets. Catch your breath on the sit ups but do them in one continuous set by throwing your arms forward. The kettlebell swings should be on the heavier side which will most likely require a break just after the half way point. Try to do the next set of sit ups only breaking once and the last set of wall balls break into 10-15 reps at a time with :10 breaks. Target 15 minutes.
Post Time to Comments.
HOME WOD
100 Squats
75 Sit Ups
50 Sit to Stands
75 Sit Ups
100 Squats
ENDURANCE
20 x 100m sprint, 100m jog
WOD: Thu 08.20.2020 “Requiem”
NEWS
WED WOD Recording: Here
WOD
“Requiem”
3 Rounds
600 Meter Run
9 Power Cleans
12 Toes to Bar
Weight: 185/125
3 Rounds
600 Meter Run
9 Power Cleans
12 Toes to Bar
Weight: 135/95
3 Rounds
400 Meter Run
9 Power Cleans
12 V-Ups
WOD GUIDANCE & GOALS
Run the first two intervals at your 5k pace, taking between 2:45-3:30 to complete your meters. And the last run give it everything you’ve got left! The weight you choose for the power cleans, you should be able to cycle through 3 reps before having to break and maybe by the third round you’re down to singles. The toes to bar/knee ups or v-ups, do in big sets then chip away at smaller sets. Target 15 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
600 Meter Run
9 Broad Jumps
12 V-Ups
ENDURANCE
Rest
WOD: Wed 08.19.2020 “Sincerely, Me”
NEWS
TUE WOD Recording: Here
WOD
“Sincerely, Me”
4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 50/35#
Height: 24/20″
4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 35/20#
Height: 20″
4 Rounds of AMRAP 4
20 Dumbbell Lunges
15 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 20/10#
Height: 20″
WOD GUIDANCE & GOALS
With two dumbbells (one in each hand, held by your sides) lunge in place for 30 total reps. Take those same dumbbells and do 20 shoulder to overhead, breaking only once. Then hold both dumbbell by your sides again for 10 total step ups. In the remaining time, which will be about 1 minute, row as many calories as possible. You’ll have two minutes to rest between rounds so really push your pace on the rower! Target 15/12 calories per round for a total of 60/48 for the entire workout.
Post Calories to Comments.
HOME WOD
4 rounds AMRAP 4
30 Jumping Lunges
30 Step Ups
Max Run in Remaining Time
Rest 2 Min
ENDURANCE
3 rounds
800 easy, 400 moderate, 400 fast, 3 minute rest
WOD: Tue 08.18.2020 “For Forever”
NEWS
MON WOD Recording: Here
WOD
“For Forever”
21 Weighted Push Ups
21 Strict Pull Ups
48/36 Calorie Bike
15 Weighted Push Ups
15 Strict Pull Ups
48/36 Calorie Bike
9 Weighted Push Ups
9 Strict Pull Ups
48/36 Calorie Bike
Weight: 45/25# Plate
21 Strict Pull Ups
36/27 Calorie Bike
15 Push Ups
15 Strict Pull Ups
36/27 Calorie Bike
9 Push Ups
9 Strict Pull Ups
36/27 Calorie Bike
15 Ring Rows
24/18 Calorie Bike
12 Push Ups
12 Ring Rows
24/18 Calorie Bike
9 Push Ups
9 Ring Rows
24/18 Calorie Bike
WOD GUIDANCE & GOALS
Complete the push ups in sets of at least 7 reps to start the workout, then chip away at smaller sets (with short breaks). The pull ups/ring rows chip away in sets of 3-5 to start then fast singles. For both the push ups and pull ups, do not go to failure! Once you hit failure, it’ll take minutes for your arms to recover before you can do another rep. The bike, for everyone, should take around 4 minutes so choose your calories accordingly. Target 18 minutes.
Post Time to Comments.
HOME WOD
42 Push Ups
800 Meter Run
30 Push Ups
800 Meter Run
18 Push Ups
800 Meter Run
ENDURANCE
rest
WOD: Mon 08.17.2020 “Waving Through a Window”
NEWS
Monday – Indoor
Tuesday – Indoor
Wednesday – Outdoor
Thursday – Outdoor/Indoor
Friday – Indoor
Saturday – Outdoor
WOD
“Waving Through a Window”
5 Rounds
10 Thrusters
35 Double Unders
Rest 2 Minutes Between Rounds
3×5, across
Front Squat: 65-75% of 1RM
5 Rounds
10 Thrusters
12 Double Under Attempts
Rest 2 Minutes Between Rounds
3×5, across
Thruster: 115/75#
Front Squat: 55-65% of 1RM
5 Rounds
10 Thrusters
50 Single Unders
Rest 2 Minutes Between Rounds
3×5, across
Thruster: 95/65#
Front Squat: 55% of 1RM
WOD GUIDANCE & GOALS
Choose a weight for the thrusters that you can do 10 unbroken reps every round. At number 6 they should feel heavy! The jump rope should take :30-:45, scale appropriately. Target :60-:90 per interval. For the front squats, build to your percentage and hold that weight across. The goal is perfect form and no fails.
Post Intervals and Weight to Comments.
HOME WOD
5 Rounds
10 Jumping Squats
10 Push Ups
20 Jumping Jacks
1 Minute Rest Between Rounds
ENDURANCE
6 x 400m, :60 rest
4 x 600m, :90 rest
WOD: Sun 08.16.2020 RNG
WOD
“RNG”
50-40-30-20-10 Medball Clean
100-80-60-40-20 Sit Ups
50-40-30-20-10 Calorie Bike
35-30-25-20-15 Medball Clean
75-60-55-40-25 Sit Ups
35-30-25-20-15 Calorie Bike
25-20-15-10-5 Medball Clean
50-40-30-20-10 Sit Ups
25-20-15-10-5 Calorie Bike
HOME WOD
50-40-30-20-10 Jumping Squats
100-80-60-40-20 Sit Ups
200 Meter Run
ENDURANCE
Rest