WOD: Wed 06.17.2020 “Best of Filthy Fifty…Kinda”
NEWS
TUE WOD Recording: Here
WOD
Best of Filthy Fifty…Kinda
2 Rounds
50 Wall Balls
50 Burpees
50 Double Unders
Rest 5 minutes between rounds
Post Total Time to Comments.
httpv://www.youtube.com/watch?v=rK2c6-z_tAQ
WOD Guidance & Goals:
Start with a big set of wall balls (30/20 or 20/15/10 or 50 straight!) or DB Thrusters (20/15) as a scaling option. Keep a moderate, steady pace on the burpees with minimal to no pauses. Try to do the double unders unbroken (50 timers, jumping jacks, 75 singles, or 15 attempts). You have a five minute rest between rounds so really push your pace/sets. Target 19 minutes (record total time including rest).
ENDURANCE
5 Rounds
:30 fast, :60 easy
:60 moderate, :90 easy
:90 fast, rest 2 min
WOD: Tue 06.16.2020 “Positivo”
NEWS
- **NEW** ZOOM CLASS: Tuesdays and Thursdays at NOON!!!
- MON WOD Recording: Here
WOD
21-15-9 Deadlifts (185/135)
Post Time to Comments.
httpv://www.youtube.com/watch?v=Bz4pqtV8u_s
WOD Guidance & Goals:
Do a big set of hollow rocks to start the workout, then chip away at smaller sets. Your midline will be taxed for the deadlifts, take an extra pause to set your back in a neutral position before your first set of deadlifts. Perform deadlifts at a weight that you can do for 10 reps unbroken when you’re fresh. Second round of hollow rocks try to do sets of 10 and for the deadlifts target 6 reps, then 5 then 4. The last round of hollow rocks try to do only two sets, and do the deadlifts in 5 reps then 4 reps. If you’re using DB’s, do 42-30-18 reps for the deadlifts. Target 10 minutes.
WOD: Mon 06.15.2020 “Tilted Towers”
WOD
“Tilted Towers”
AMRAP 20
10 Thrusters (95/65)
20 Pulls on the Rower
Courtesy of HamPlan
Post Total Meters to Comments.
httpv://www.youtube.com/watch?v=ZMutipE5x-o
WOD Guidance & Goals:
Thrusters (bb or db) should be unbroken every round. After thrusters, do 20 pulls on the rower for max meters. Target 200 meters per 20 pulls. If you do not have a rower, do a 200 meter run or 20 cycles on the bike.
ENDURANCE
15 x :30 hill sprint
WOD: Sun 06.14.2020 “Love No More”
NEWS
SAT WOD Recording: Here
WOD
“Love No More”
10 Rounds
50 High Knees
50 Jumping Jacks
40 Mountain Climbers
40 Jumpins Lunges
30 Flutter Kicks
30 Scissor Kicks
20 Push Ups
20 Plank Hops
10 Tuck Jumps
10 Up Downs
Post Intervals to Comments.
WOD Guidance & Goals:
Move quickly through each movement. Any movement that is unilateral the reps are total not per side. Try to finish rounds in 3:30-4 minutes. Target 40 minutes.
WOD: Sat 06.13.2020 “Alice”
NEWS
FRI WOD Recording: here
WOD
“Alice”
5 Rounds
5 Floor Press (135/95)
10 Deadlifts (135/95)
15 Leg Lift to Bar
20 Lateral Burpees Over the Bar
Post Time to Comments.
httpv://www.youtube.com/watch?v=o5zv52O2vco
WOD Guidance & Goals:
With your barbell or db, complete 5 floor press (unbroken) then 10 deadlifts (unbroken). For the leg lifts to bar, lay down and with straight legs bring toes to your barbell or db. Complete a round with 20 lateral burpees over your bar. Keep a continuous, moderate pace throughout the workout. Target 18 minutes.
WOD: Fri 06.12.2020 “Swoll Sesh”
NEWS
THU WOD Recording: Here
WOD
“Swoll Sesh”
4 Rounds
12 Barbell Curls (45/35)
400 Meter Run
12 Dumbbell Skull Crushers (50/35)
400 Meter Run
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=LZGmkg5yEuA
WOD Guidance & Goals:
With no clock, do 4 rounds of 12 barbell curls (or db curls) then a 400 meter run. After the fourth round, do 4 rounds of 12 skull crushers (holding one end of the db with both hands) then a 400 meter run. After 4 rounds, do 15 barbell sit ups. See video for movement details. Post weights to comments.
WOD: Thu 06.11.2020 “Plastic Doll”
NEWS
WED WOD Recording: Here
WOD
“Plastic Doll”
25 Sumo Deadlift High Pulls
50 Calorie Row
75 Overhead Squats
50 Double Unders
25 Sumo Deadlift High Pulls
Post Time to Comments.
httpv://www.youtube.com/watch?v=J9RrlBiNY2E
WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 25 sumo deadlift high pulls. You should be able to cycle through 10 reps before resting. The 50 calorie row will take 3-5 minutes (800 meter run or 16 flights of stairs) followed by 75 overhead squats with your barbell. You must be able to get at least 15 reps in a row before resting. If you have a dumbbell or kettlebell you will do 1 arm overhead squats. Scale to front squats if you can’t maintain range of motion or it bothers your shoulders. The 50 double unders will take 1-2 minutes (scale: 50 timers or jumping jacks, 15 attempts or 65 single unders). Go for a big set of sumo deadlift high pulls at the end! Target 16 minutes.
BB: 75/55
DB/KB: 53/35
WOD: Wed 06.10.2020 “Fun Tonight”
NEWS
TUE WOD Recording: Here
WOD
“Fun Tonight”
4 Rounds of AMRAP 4
10 Dumbbell Lunges (50/35)
15 Kettlebell Swings (53/35)
10 Hollow Rocks
15 Push Ups
Rest 2 Minutes Between Rounds
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=Y8Cf0ynFu5E
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total front rack lunges lunges (5 per side). Use the same db/kb to do 15 kettlebell swings (unbroken) right into 10 hollow rocks (tucked rocks) and 15 push ups. Do as many rounds as possible of the complex in four minutes (target 2-3 rounds per amrap) then take a 2 mintue rest between amraps.
ENDURANCE
4 miles at 10k pace
BARBELL CLUB
1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: 3-5 sets x 3 reps within 90% of 3 RM
3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
WOD: Tue 06.09.2020 “Free Woman”
NEWS
MON WOD Recording: Here
WOD
Free Woman
3 Rounds
15 Power Snatch (75/55)
30 Dumbbell Thrusters
Rest 5 Minutes
3 Rounds
15 Hang Power Clean (75/55)
10 Bar Facing Burpees
Post Two Times to Comments.
httpv://www.youtube.com/watch?v=85-QEY4TqKg
WOD Guidance & Goals:
With a barbell (or db) complete 15 snatches at a weight that you can cycle for at least 10 reps in a row before having to take a rest. For the thrusters, grab one dumbbell and hold it by the ends cycling through at least 15 reps before taking a break. After 3 rounds you’ll take a five minute rest before the next workout so push your pace and do big sets! For the second workout, do at least 10 of the 15 hang cleans unbroken. Face the bar on the burpees and jump over with two feet. You do not have to open your hips. Pace the first two rounds of burpees to catch your breath for the hang cleans and the last round go as fast as possible! Target 7 minutes for the first workout and 5 minutes for the second workout.
BARBELL CLUB
1) Back Squat: 3 sets x 3 reps within 90% of 3 RM
2) Split jerk: 3 sets x 3 reps within 90% of 3 RM
3) Bench press: 3 sets x 3 reps within 90% of 3 RM
WOD: Mon 06.08.2020 “Chromatica”
NEWS
SUN WOD Recording: Here
WOD
Chromatica
AMRAP 30
30 Calorie Row
30 Inverted Push Ups
30 Dumbbell Step Ups (50/35)
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=ZCQKxZIjHyM
WOD Guidance & Goals:
Row 30 calories (run 400m or 8 flights of stairs) at a moderate pace then do 30 inverted push ups (handstand push ups or seated db press) in sets of 10 to save your shoulders. Use 1 dumbbell for the step ups (alternate legs). The row takes about 2 minutes, the inverted push ups :60-:90, and the step ups 1 minute. Target 5 rounds.
ENDURANCE
10 x 400m at 5k pace, rest :90
BARBELL CLUB
1) Squat clean: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.