WOD: Wed 05.20.2020 “Play Date”
NEWS
TUE WOD Recording: Here
WOD
“Play Date”
21-15-9
Dips
V-Ups
50 Double Unders
*10 min cap
At 10 min mark
EMOM 10
10 x 10 Meter Shuttle Sprint
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=kOJcuQ4gq5Q
WOD Guidance & Goals:
Complete 21 dips and 21 V-ups (or tuck ups) followed by 50 double unders (scale: 50 timers, jumping jacks or 65 singles). Then 15 dips, 15 v-ups and 50 double unders. Finish with 9 dips, 9 v-ups and 50 double unders. There is a 10 minute cap. At the 10 minute mark, immediately start 10 x 10 meters (33 feet = 10 meters) on the minute. Rest any remaining time within the minute (around :30) and repeat for 10 minutes. Target 7 minutes for the first WOD and target sub :30 for the 100m intervals.
ENDURANCE
4 x 800m moderate, 400m fast, 400m easy
BARBELL CLUB
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
WOD: Tue 05.19.2020 “Death Bed”
WOD
“Death Bed”
On the 3 Minute for 7 Rounds
12 Dumbbell Snatch
6 Dumbbell Facing Burpees
12 Dumbbell Lunges
6 Dumbbell Facing Burpees
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=Tx96xhLyf8s
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 12 total snatches (6 per side), alternating arms. Then, facing your dumbbell complete 6 burpees (do not have to open up or clap). Hold dumbbell in the rack position for the lunges (12 total, 6 per side alternating sides) and back to dumbbell facing burpees. Complete the work at the top of every 3 minute, recording your time for every round. Target 2 minutes per interval. Suggested weight 50/35.
BARBELL CLUB
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
WOD: Mon 05.18.2020 “We Know the Way”
WOD
“We Know The Way”
AMRAP 10
10 Hang Squat Cleans
10 Push Press
Rest 2 Minutes
AMRAP 10
10 Thrusters
10 Sit to Stands
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=dez9FOtBXfo
WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell, do 9 hang squat cleans (holding both ends of the db) take a quick break do the tenth and then 10 push press (no re-dip) try to go unbroken. Target 8+ rounds. Rest 2 minutes, then start the next AMRAP 10 with ten thrusters (unbroken as long as possible) and 10 sit to stands. Scaling for sit to stands is 10 sit ups and 10 squats. Target &+ Rounds.
ENDURANCE
8 x 400m, walk 100m between
BARBELL CLUB
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)
WOD: Sun 05.17.2020 “Strings Again”
NEWS
SAT WOD Recording: Here
WOD
“Strings Again”
AMRAP 30
30 Unbroken Squats
30 Unbroken Sit Ups
30 Unbroken Double Unders
30 Unbroken Step Ups
Post Rounds to Comments.
WOD Guidance & Goals:
Unbroken means all reps have to be consecutive with no major pauses. If you break in the middle of the set, you must start that set over until you can complete it unbroken. Scale for the double unders is 45 singles unders or 30 jumping jacks. If 30 double unders is too many, do 15 or 20. Target 8+ Rounds.
WOD: Sat 05.16.2020 “Astronomia”
WOD
“Astronomia”
1000 Meter Run
25 Dumbbell Snatch – total
25 Overhead Squats – total
800 Meter Run
20 Dumbbell Snatch
20 Overhead Squats
600 Meter Run
15 Dumbbell Snatch
15 Overhead Squats
400 Meter Run
10 Dumbbell Snatch
10 Overhead Squats
200 Meter Run
5 Dumbbell Snatch
5 Dumbbell Squats
Post Time to Comments.
httpv://www.youtube.com/watch?v=SEmNv5bsm2M
WOD Guidance & Goals:
Start the 1k run at your 5k pace and get faster each round. The 1k should take around 5 minutes, the 800 around 4 minutes, the 600 three minutes, the 400 two minutes, and the 200 around 1 minute. The dumbbell snatches and overhead squat reps are total NOT per side. If you can’t get range of motion or do not have the flexibility to do the overhead squats, do front squats instead. Target 20 minutes. Cap 30 minutes.
WOD: Fri 05.15.2020 “Dinosaur Bones”
WOD
“Dinosaur Bones”
AMRAP 20
5 V-Ups
10 Push Ups
5 V-Ups
10 Renegade Rows
Courtesy of Coach Panda
Post Rounds to Comments.
httpv://www.youtube.com/watch?v=-hpKO4p30
WOD Guidance & Goals:
Do 5 V ups or tuck ups, right into 10 push ups. Today is the day to challenge yourself and do push ups from your toes. Immediately back into 5 V-ups, then 10 renegade rows (5 per side). Target 15+ rounds. Use 35/30 db for renegade rows.
BARBELL CLUB
1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
WOD: Thu 05.14.2020 “Drift”
NEWS
WED WOD Recording: Here
WED Core + Mobility: Here
WOD
“Drift”
5 Rounds
20 Dumbbell Good Morning
20 Dumbbell Cossack Squats
20 Explosive Step Ups
20 Mountain Climbers
20 Hollow Rocks
Post Time to Comments.
httpv://www.youtube.com/watch?v=EW8V2fJtjqA
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 good morning with the weight behind your back. Hold the db/kb in the front rack position and complete 10 cossack squats on one side then 10 on the other (crease of hip below your knee). Do 10 explosive step ups (drive opposite knee up and hop at the top of the box/ledge) on one side then 10 on the other. For the mountain climbers, do 20 total (10 per side) and get your knee to touch your elbow. If hollow rocks bother your back bend your knees. Target 25 minutes (20 minute cap).
WOD: Wed 05.13.2020 “Freddy Krueger”
WOD
“Freddy Krueger”
21-15-9
Kettlebell Swing
Burpee
*10 minute cap
Accessory Work
NOT for time
3 Rounds
10 Single-Leg Romanian Deadlifts
10 Bulgarian Split Squats
20 Glute Bridge
Then
3 Rounds
10 Single-Arm Bent Over Rows
10 Dumbbell Curls
20 Dips
Post Time and Weights to Comments.
httpv://www.youtube.com/watch?v=nEU9Ot0JG5E
WOD Guidance & Goals:
With your dumbbell or kettlebell, do 21 swings then 21 burpees as fast as possible then 15/15 and 9/9. This couplet should take around 5 minutes. Suggested weight kb: 70/53. There is a 10 minute cap on the workout. The next two triplets are NOT for time. Use a kb or db, heavier for the first triplet and lighter for the second. Do 10 reps per side for each movement except the dips and glute bridges.
ENDURANCE
20 minutes out, back faster!
BARBELL CLUB
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
WOD: Tue 05.12.2020 “Demons”
WOD
“Demons”
On the 3 Minute for 8 Rounds
200 Meter Sprint
20 Russian Twists
15 Toe Reach
10 Superman Rocks
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=PPJd_vhLwEA
WOD Guidance & Goals:
Sprint 200 meters (:40-:60) or 4 flights of stairs, knowing you can recover during the Russian twists (20 total reps), the toe reaches and superman rocks (lifts to scale). Rest with remaining time left in the interval (at least :60).
BARBELL CLUB
1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
WOD: Mon 05.11.2020 “It’s Happening”
WOD
“It’s Happening”
2 Rounds
50 Double Unders
50 Wall Balls (or DB Thrusters)
50 Double Unders
50 Dumbbell Step Ups
50 Double Unders
50 Dumbbell Sit Ups
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=69i3n7do4XE
WOD Guidance & Goals:
50 double unders or 50 jumping jacks, timers, 15 attempts or 65 single unders. 50 db thrusters or wall balls then back to double unders. Then weighted sit ups. Target 20 minutes.
BARBELL CLUB
1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
4) Romanian Deadlift: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday