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WOD Archives: December 2015

Thursday

Thursday A. Front Squat, EMOM x 15 Mins 2 reps @ 70% + 5 Min Clock, x 2 500 Meter Row 50 Kettlebell Swings @ 50/35# Burpees x Max reps -Rest 5 minutes- Friday – New years Day @ 11:30am Make up a Session from this week. Saturday 500m Row Time Trial + Team Erg relays MORE »

Wednesday

A. Bench press, 3 x 10 @ 78% *Go heavier on last set if possible B. Floor Press, 5 x 5 + For Time @ 95/65#: 18 Calorie Row 18 Thrusters 15 Calorie Row 15 Thrusters 12 Calorie Row 12 Thrusters 9 Calorie Row 9 Thrusters MORE »

Tuesday

A. Clean & Jerk, 10 sets Every 90 secs *1st – 2 reps @ 60% *2nd – 2 reps @ 70% *3rd – 1 rep @ 75% Every 2 Mins *4th – 1 rep @ 80% *Set 5 – 1 rep @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 1 rep @ 90+% Every 3 mins *Set 8 – 1 rep @ 90+% *Set 9 – 1 rep @ 90+% *Set 10 – 1... MORE »

Monday

A. Sumo DL; 10 Min EMOM Sumo Deadlift x 2 reps @ 70% B. Deadlift: Set 1 – 4 reps @ 60% Set 2 – 6 reps @ 70% Set 3 – 6 reps @ 76% Rest 3 minutes between sets. + EMOM x 10 Mins 10 Front Rack Walking Lunges Men – 95-135# Women – 65-95# MORE »

Saturday

A. OHS, 5 x 3 @ 75% + Partner Workout 40-30-20-10 for time: Back Squat 155/105# Pull Ups Double Unders x2 * Every 4 mins, 1 Rope accent each athlete MORE »

Thursday

6AM & 9AM – Endurance Erg Work: 1 Min on, 1 Min off x 7 Rounds 2 Sets, Rest 4′ b/t sets SPM: 1st @ 26 2nd/3rd @ 28 4th/5th @ 30 6th/7th @ 32 1-3pm Open Gym   MORE »

Wednesday

12 Days of Xmas 1 Clean & Jerk @ 135/95# 2 Burpee Lateral Hops 3 Box Jumps @ 30/24” 4 Push-ups 5 Knees to Elbows 6 KB Swings @ 50/35# 7 Double Unders 8 Wall Ball @ 20/16# 9 OH Walking Lunges @ 45/25# 10 DB Snatch 50/35# 11 Pull-ups 12 Wall Walks or 12 Days of Xmas – Barbell Edition Use a 95/65# barbell and perform each of the following: 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back... MORE »

Tuesday

Gymnastics A1. Skin the cat x 5 reps, x 3 sets A2. Angled Wall HS hold SL lift off x 5/leg x 3 sets B1. Horizontal ring rows x 5 x 3 sets B2. Bottom dip band stretch hold x (10 sec x 3 reps) x 3 sets C1. Relaxed bar hang x 30 sec C2. Ball push ups x 20 x 3 sets + 3 Rounds for Time (25 Min Cap): 500m Row 10... MORE »

Monday

Rest week from Deadlift program. We pick back up next week A. Sumo Deadlift, EMOM x 10 mins 2 reps @ 65% of DL + 3 Rounds: 30 Calorie AB/Row 40 Walking Lunges (KB/DBs in FC hold) @ 50/35# 20 Burpee Box Jump Overs @ 24/20″ 40 Kettlebell Swings @ 70/50# -Rest 3 minutes b/t rounds- MORE »

Endurance Sunday

12pm Endurance Class 2 x 2,500m + 1 x 2,000 Rest = 5 min b/t 1: 1k @ 24, 1k @ 26, 500m @ 28 2: 1k @ 26, 1k @ 28, 500m @ 30 3: 1k @ 26, 1k @ 28 MORE »