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Saturday - Team
Metcon
Metcon
15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35
Rest 5min.
Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35
Rest 5min.
Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.
Friday
Weightlifting
Clean and Jerk (Weight)
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
Thursday - Home Workout
Metcon
Metcon (Time)
12 Days of Christmas Style Bodyweight Workout!
"10 Days of Quarantine"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
"10 Days of Quarantine"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 10-9-8-7-6-5-4-3-2-1.
*** I know it’s only 10 movements instead of 12! Trying to save some movements for later in the week!
YouTube is live with daily WOD Videos!!!
*** I know it’s only 10 movements instead of 12! Trying to save some movements for later in the week!
YouTube is live with daily WOD Videos!!!
Wednesday
Weightlifting
Front Squat (Weight)
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Single Leg Deadlift (Weight)
- Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*10 on EACH leg here
*Rest 90sec. After Each Superset
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*10 on EACH leg here
*Rest 90sec. After Each Superset
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155
Tuesday
Metcon
Metcon (Weight)
Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time...
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time...
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.
These types of workouts always produce PR's. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.
Accessory Work
Metcon
Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.
Monday
Weightlifting
Back Rack Lunge (Weight)
18min. Window...
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
Metcon
Metcon (AMRAP - Rounds and Reps)
3min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.
RX+ 135/95
No WOD available
No WOD available
Friday
Weightlifting
Strict Press (Recovery Week 4 of 4) (Weight)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
Metcon
Metcon (AMRAP - Rounds)
EMOM x 8min. (Both in the same minute)
8/6 Cal Row
8 Alt. DB snatches 50/35
Rest 2min.
EMOM x 8min. (Both in the same minute)
6/5 Cal Bike
5 DB Power Cleans 50/35s
8/6 Cal Row
8 Alt. DB snatches 50/35
Rest 2min.
EMOM x 8min. (Both in the same minute)
6/5 Cal Bike
5 DB Power Cleans 50/35s
You will know real soon if you can do the numbers or not. Your goal is to be done around 40-45sec. each minute.
Thursday
Metcon
Metcon (AMRAP - Reps)
2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups
*Round 2 is Chin-Ups (underhand)
*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*RX+ is strict pull-ups
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups
*Round 2 is Chin-Ups (underhand)
*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.
*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*RX+ is strict pull-ups
Accessory Work
Metcon (AMRAP - Reps)
10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups
Wednesday
Weightlifting
Deadlift (Recovery Week 4 of 4) (Weight)
Every 4min. x 4 Rounds:
20/16 cal Bike
5 Deadlifts at % of 1RM
Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%
PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.
20/16 cal Bike
5 Deadlifts at % of 1RM
Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%
PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.
Metcon
Metcon (AMRAP - Rounds and Reps)
10min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.
RX+ every 2 rounds add 20lbs. Ladies add 10lbs.
No WOD available
Saturday - Team
Metcon
Metcon
15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35
Rest 5min.
Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35
Rest 5min.
Can you finish this in 15min?
5 Rounds:
30 Wall Balls (20/14)
30 SDHP's (115/75)
*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.
Friday
Weightlifting
Clean and Jerk (Weight)
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups
Thursday - Home Workout
Metcon
Metcon (Time)
12 Days of Christmas Style Bodyweight Workout!
"10 Days of Quarantine"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
"10 Days of Quarantine"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 10-9-8-7-6-5-4-3-2-1.
*** I know it’s only 10 movements instead of 12! Trying to save some movements for later in the week!
YouTube is live with daily WOD Videos!!!
*** I know it’s only 10 movements instead of 12! Trying to save some movements for later in the week!
YouTube is live with daily WOD Videos!!!
Wednesday
Weightlifting
Front Squat (Weight)
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Single Leg Deadlift (Weight)
- Back foot on 12-20" block
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*10 on EACH leg here
*Rest 90sec. After Each Superset
- Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
*10 on EACH leg here
*Rest 90sec. After Each Superset
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155
*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155
Tuesday
Metcon
Metcon (Weight)
Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time...
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time...
*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10
The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.
These types of workouts always produce PR's. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.
Accessory Work
Metcon
Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.
Monday
Weightlifting
Back Rack Lunge (Weight)
18min. Window...
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
Metcon
Metcon (AMRAP - Rounds and Reps)
3min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.
RX+ 135/95
No WOD available