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WOD Archive

Friday 05/24/2019
Metcon
Metcon (Weight)
35min. running clock...
10 Bench Press
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike

Rest 90sec. After Each Round

*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.

Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)
Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds in the comments to give others a reference point 🙂
Thursday 05/23/2019
Metcon
Metcon (Weight)
20min. EMOM:
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds

8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 Rounds

Rx men 75/95/115/135/155
Rx women 55/65/75/85/95

*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed and I really think a lot of you can probably end closer to 185/105 range... Maybe more... Keep the 10 and 8 sets light enough to feel that conditioning, but you're still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn't be an issue at all for anyone. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.
Metcon
Metcon (AMRAP - Reps)
And now something quick and DIRTY...

10min. To get as far as possible...
10-20-30-40-50
American KB Swings 53/35
*10 HSPUs after Each Set
Wednesday 05/22/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
Metcon
Metcon
Extra Credit, BUT... I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:
200m Single ArmFarmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
or

2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
Tuesday 05/21/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
0-5min.
100 Double Unders
20 Burpees

5-10min.
5 Push Jerks 135/95
10 Pull-ups

12-17min.
100 Double Unders
20 Burpees

17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups

24-29min.
100 Double Unders
20 Burpees

29-34min.
5 Push Jerks 185/115
3 Muscle UPs
Little advanced today, but we haven't done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..

Monday 05/20/2019
Weightlifting
Front Squat (Week 1 of 4) (Weight)
Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)

*Switching things up with a front squat cycle this month 🙂
Metcon
Metcon (AMRAP - Reps)
15min. to get as far as possible...
14 Cal Row
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12....11,11,11... All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end 🙂

*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.
No WOD available
Saturday TEAM
Metcon
Metcon
12min. to get as far as possible...
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145

Rest 3min.

20min. to get as far as possible...
Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 225/155lb. Advanced: 315/205.
*Start with Deadlifts
*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.


Can you finish this one?!

Teams of 2. Only 1 person works at a time.
Friday 05/17/2019
Weightlifting
Back Rack Lunge (Weight)
20min. Superset section:
10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP:
50 Cal Assault Bike
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time...
12 Alt. DB Snatches 50/35
8 Toes-To-Bar
You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.

Score is just rounds and reps of DB Snatches and TTB.
Thursday 05/16/2019
Weightlifting
Snatch (Weight)
Warm up with to about 70% of your max and then complete:

3 reps EMOM x 10min.

*All power reps with emphasis on form.
*Focus on your LATS sweeping that bar into your hips. That is the single most important cue that you should be focusing on at all times.
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 American KB Swings 70/53
10 Wall Balls 20/14
10 Handstand Push-Ups

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Wednesday 05/15/2019
Metcon
Metcon (Weight)
30min. Running Clock...
400m Run
10 Deadlifts
*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:
1.) 10 Strict Pull-Ups
2.) 5 Muscle Ups
3.) 15 Kipping Pull-Ups
4.) 2 Rope Climbs
I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.

Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest
Tuesday 05/14/2019
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1min. of max rep bench press (135/75)
immediately into;
1min. of max cal on the rower
2min. Rest
*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
*RX+ 185/100
Metcon
Metcon (Time)
2 Rounds For Time:
50 Russian KB Swings 53/35
50 Sit-Ups (Feet anchored on KB)
100 Double unders

*CAP: 12min.
*RX+ is 70/53
Monday 05/13/2019
Metcon
Metcon (Weight)
15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks
Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.
Metcon
Metcon (AMRAP - Rounds and Reps)
7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar
*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.
Friday 05/24/2019
Metcon
Metcon (Weight)
35min. running clock...
10 Bench Press
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike

Rest 90sec. After Each Round

*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.

Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)
Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds in the comments to give others a reference point 🙂
Thursday 05/23/2019
Metcon
Metcon (Weight)
20min. EMOM:
Odd: 15 Wall Balls (20/14lb)
Even: 10 Snatches x 2 Rounds

8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 Rounds

Rx men 75/95/115/135/155
Rx women 55/65/75/85/95

*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed and I really think a lot of you can probably end closer to 185/105 range... Maybe more... Keep the 10 and 8 sets light enough to feel that conditioning, but you're still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn't be an issue at all for anyone. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.
Metcon
Metcon (AMRAP - Reps)
And now something quick and DIRTY...

10min. To get as far as possible...
10-20-30-40-50
American KB Swings 53/35
*10 HSPUs after Each Set
Wednesday 05/22/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
Metcon
Metcon
Extra Credit, BUT... I kinda want everyone to do it because we have a lot of time left 😉 However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:
200m Single ArmFarmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
or

2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
Tuesday 05/21/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
0-5min.
100 Double Unders
20 Burpees

5-10min.
5 Push Jerks 135/95
10 Pull-ups

12-17min.
100 Double Unders
20 Burpees

17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups

24-29min.
100 Double Unders
20 Burpees

29-34min.
5 Push Jerks 185/115
3 Muscle UPs
Little advanced today, but we haven't done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..

Monday 05/20/2019
Weightlifting
Front Squat (Week 1 of 4) (Weight)
Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)

*Switching things up with a front squat cycle this month 🙂
Metcon
Metcon (AMRAP - Reps)
15min. to get as far as possible...
14 Cal Row
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12....11,11,11... All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end 🙂

*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.
No WOD available
Saturday TEAM
Metcon
Metcon
12min. to get as far as possible...
400m run (200m each)
20 Hang Power Cleans 135/95
400m run (200m each)
20 Hang Power Cleans155/105
400m run (200m each)
20 Hang Power Cleans 185/135
400m run (200m each)
20 Hang Power Cleans 205/145

Rest 3min.

20min. to get as far as possible...
Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 225/155lb. Advanced: 315/205.
*Start with Deadlifts
*Once the 2min. mark hits you MUST stop rowing and hit all 10 deads, before going back to the rower.


Can you finish this one?!

Teams of 2. Only 1 person works at a time.
Friday 05/17/2019
Weightlifting
Back Rack Lunge (Weight)
20min. Superset section:
10 Reps out of the rack (L+R=2)
immediately into;
10 Hip Thrusts
Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot
*Keep doing sets until the clock runs out. Climbing in weight is fine.
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP:
50 Cal Assault Bike
40 Front Squats 75/55
30 Front Squats 95/65
Then, max rounds in remaining time...
12 Alt. DB Snatches 50/35
8 Toes-To-Bar
You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.

Score is just rounds and reps of DB Snatches and TTB.