WODs for 4/24-4/29

4/24

Warm-up

-2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “”t”” “”y”” “”I””
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Snatch Balance
2×5 w/ 3 second hold

Squat Snatch
3×3 @85%

WOD

4 RFT
12 OHS @ 75/55
12 T2B
12 Lateral Burpees over bar

 

4/25

Warm-up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

KB Turkish Get-up
4×2 Each hand

WOD

EMOM 20
10 min
odd- 10 front squat 50-55% of FS max + 5 mountain climbers L+R=1
even- 5 HSPU
10 min
odd- 5 push press (using same # as front squat) + 5 burpees
even- 30 sec plank hold with 10 shoulder taps

 

4/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Bench Press Pyramid
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
8 @65%

WOD

“Fractured Fran”
5 Rounds for Time
9 Thrusters (95/65 lbs)
9 Pull-Ups

 

4/27

Warm-up

-row 400
-30s each calf stretch
-5 yard inchworm w/ down dog
-30s wrist stretch
-1 round strict Cindy
-30s foam roll lat
-30s foam roll calf

Strength/Skill

Peg Board & Tire Play

WOD

Murph Prep 8
Half Murph
800m run
50 pull ups
100 push ups
150 squats
800m run

 

4/28

Warm-up

-10g/ h bridges
-5 each single leg bridges w/ feet elevated ( on bench)
-5 Nordic hamstring
-10 pass thru pvc
-10 each burgener
-2x10s hollow body hold
-10 yard heel scoops
-10 yard high knee skip

Strength/Skill

High Hang Clean Grip Jump Shrug
2×6 @95%

Low Hang Clean Grip High Pull
2×6 @65%

Squat Clean
3×6 @75%

WOD

15 Min AMRAP
500m row
21 KB swings (55/35/20)
15 box jumps (24/20)

 

4/29

“Swolemate Saturday”

WOD

Partner WOD
5 RFT
Partner A 10 Deadlifts touch and go (165/115/75)
Partner B 15 Slam Balls AHAP
switch
Partner A 2x 1 clean+2 Front squats + 1 jerk
Partner B 30 ab mat situps
switch
Partner A 15 back squats (from rack)
Partner B 15 unbroken wall balls (16/12) (if you beark, you do 25 reps)
switch

WODs for 4/17-4/22

4/17

Warm-Up

-row 300m
-10 ring rows
-10 push up with plus
-30s each chest stretch
-30s each banded lat stretch
-30s each band cross arm body shoulder distraction
-10 rocks posterolateral hip band distraction
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex For Load: 20 min Cap

Deadlift, Power Clean, Squat Clean, Push Press, Jerk

WOD

Murph Prep 7
Pull ups, Push Ups, Squats:
2,4,6 in 2 min, rest remainder
3,6,9 in 2 min, rest remainder
4,8,12 in 2 min, rest remainder
5,10,15 in 2 min, rest remainder
6,12,18 in 2 min, rest remainder
7,14, 21 in 2 min, rest remainder
8,16,24 in 2 min, rest remainder
*Continue until failure to complete in 2 min.
**ALL athletes must work for 10+ minutes, if failed, go back to start and continue till 10+ min is achieved.

 

4/18

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

3 Rounds
8 V ups in 30 sec.
15 Tuck crunches in 30 sec.
Hollow hold for 30 sec.
Superman hold for 30 sec.
1 min Plank hold on elbows

WOD

For Time:
800 m run
10 Wall balls (20/16/14)
10 T2B
10 Dumbbell snatch (55/35/20)
400 m run
12 Wall balls
12 T2B
12 Dumbbell snatch
200 m run
14 Wall balls
14 T2B
14 Dumbbell snatch
800 m run

 

4/19

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusters]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Competition Prep
7 min to achieve a 1 RM Complex
Power Snatch, Hang Squat Snatch, Overhead Squat

WOD

AMRAP 12
10 Deadlifts (265/185/135)
10 in place Reverse lunges w/dumbbells in front rack (55/35/<35)
10 Dumbbell Push Press (55/35/<35)

4/20

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/ stretches
-10 ring rows w/ squeezes
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

EMOM 10
-100m Sprints

WOD

5 RFT
4 Clean and jerks men’s # (225/165/75) women’s # (155/105/75)
6 Bar muscle ups
– mod 1= mod or band if needed
– mod 2= 6 C2B pull ups (jumping allowed) + 6 box dips
40′ Handstand walk
– mod 1= 5 walking attempts
– mod 2= 40′ bear crawl

 

4/21

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Complex:

Strict Press, Push Press, Jerk

2×2, 2×1

WOD

Tabata:
KBS 8x 20:10
1 min rest
Sit ups 8x 20:10
1 min rest
Slam ball squat 8×20:10
1 min rest
DU 8x 20:10

 

4/22

Strength/Skill

20min to work on any lift

WOD

HERO WOD: “Sisson”
AMRAP 20
1 Rope Climb
5 Burpees
200 m Run
If you have a weight vest (20 lb) or body armor, wear it.

WODs for 4/10-4/15

4/10

Warm-up

-10 squats -10 yard butt kick pull -10 multi position squats -2x15s plank hold -30s frog stretch -30s each thoracic rotation in runner lunge -10 push up w/plus -30s each child pose stretch (middle and both sides)  -10 yard side lunges -5 yard heel walks -5 yard toe walks -10 hip hinge hops

Strength/Skill

Power Clean + Push Jerk
1×10 (75/55/35)

Squat Clean + Jerk
5, 3, 3, 2, 2

WOD

20 min EMOM
20 DU,
1 Squat Clean thruster from floor @ 80% of max

 

4/11

Warm-up

-row 300 -10 yard heel raise -10 yard butt kick walk -10 yard high knee march -10 yard inverted hamstring -30s each pigeon stretch -10 yard inch worm with pike push up and stretches -30s each cross arm body shoulder distraction -10 ring rows -30s each lat stretch

Strength/Skill

For Time:
800m Run
-2 min rest
400m Run
-1 min rest
200m Run
-30 sec rest
100m Run

WOD

“Mary”
AMRAP 20
5 HSPU
10 Alternating pistols
15 Pull ups

 

4/12

Warm-up

-10g/ h bridges -7 each single leg g/ h bridges -30s each butt stretch seated (the one where you hug your leg) -10 hip hinge hops -10 squats -10 yard walking quad -30s each calf stretch -10 jerk dip hop to squat land

Strength/Skill

Snatch Grip Deadlift
2×5 @ 150% 1RM Snatch

Power Snatch
2×5 @ 60%

Snatch
2×5 @ 75%

WOD

“The Quick and the Dead”
For Time
3-9-15-21-15-9-3
Deadlifts (205/145)
Box Jumps (24/20)

 

4/13

Warm-up

-2x15s plank hold -10 squats -30s pigeon stretch -10 yard walking quad -10 yard high knee pull -10 push up w/ plus -5 yard inchworm with stretches -10 yard side lunges -10 yard inverted hamstring -10 yard Samson -10 pass thru pvc -10 quad “y” -5 steps each burgener warm up

Strength/Skill

2x Tabata
Right side hip-ups
Left side hip-ups
Superman Hold
L-hold on parallette

WOD

For Time
5 MU
15 T2B
15 Push press (95/65/45)
200 m Row
25 Power cleans
200 m ball run (med or slam) (20/15/12)
15 yard Handstand walk
15 Ring dips with feet elevated on front (scaled= standard ring dips)
5 Squat Snatch (scaled snatch to OHS)

 

4/14

Warm-up

-row 300 -30s each foam roll lat  -30s each foam roll quad (whole thing) -30s each FR calf -10 yard walking quad -10 yard high knee -10 yard Samson -10 push up -30s each chest stretch -10 ring rows -30s each lat stretch -10 multi position squats

Strength/Skill

Push Press

5, 3, 2, 2 AHAP

WOD

25 min AMRAP
5 Front squats @ 90%
45 sit ups
35 Russian twists
25 hollow rocks
15 V ups
100 m suitcase carry
5 burpees

 

4/15

“Submission Saturday”

WOD

Murph Prep 6. long run at park

WODs for 4/3-4/8

4/3

Strength/Skill

3 Rounds not for time

5 Wall Walks
3 Push Press @80%
1 Handstand walk around box

WOD

“21-15-9 COMPLEX”
For Time
8 Deadlifts (155/105/75)
7 Cleans (power or squat)
6 Snatches (power or squat)
8 Pull Ups (ring rows)
7 C2B (jumping pull ups)
6 Bar MU (ring dips)
6 Deadlifts
5 Cleans
4 Snatches
6 Pull Ups
5 C2B
4 Bar MU
4 Deadlifts
3 Cleans
2 Snatches
4 Pull Ups
3 C2B
2 Bar MU

 

4/4

Strength/Skill

Back Squat
4×10 @60%
-superset-
Russian KB Swing
4×10 (70/55/35)

WOD

AMRAP 12
300 m Row
30 Wall balls (20/14/12)

 

4/5

Strength/Skill

15 EMOM
Minute 1-5: 3 Power snatches @70%
Minute 6-10: 2 Power snatches @80%
Minute 11-15: 1 Power snatch @90%

WOD

AMRAP 15 (bonus 20!)
10-8-6-4-2 Reps of
Front Squats (135/95/65)
Lateral Over-the-Bar Burpees
T2B

**If completed in under 15 minutes, repeat with 165/115/65 until time reaches 20 minutes.

 

4/6

Strength/Skill

Ring MU Progression & Modifications

WOD

50 m Overhead plate walk (45/25/15)
30 Abmat sit ups
20 DU (60 SU)
10 Box jumps (24/20/18)
50 m Overhead plate walk
40 Abmat sit ups
30 DU
20 Box jumps
50 m Overhead plate walk
50 Abmat sit ups
40 DU
30 Box jumps

 

4/7

Strength/Skill

EMOM 9
min 1, 4, 7: 10 Slam-ball get-ups (50/35/25)
min 2, 5, 8: 20 Squats w/ slam ball
min 3, 6, 9: 30 sec Plank w/ toes on slam ball

WOD

Murph Prep 5
5 RFT
100 m run
10 Ring rows
10 Push ups with 2 hands on a slam ball
10 Med ball cleans (20/16/14)

 

4/8

WOD

“Dan”
4 Rounds for Load and Time
21 Overhead Squats
400 m Run
Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

WODs for 3/27-4/1

3/27

Warm-up

-10 ring rows -10 push up w/ plus -10 each d2 shoulder flexion w/ light plate (disco) -10 d1 shoulder extension pattern w/ light plate (back handing child) -10 each quad “y” -30s each lat stretch -10 yard butt kick march -10 yard high knee march -10 yard side lunges -10 yard walking quad -10 yard walking high knee stretch -30s each calf stretch -10 mini squat to jump to squat land

Strength/Skill

EMOM 10
10 Power Cleans @185/135/95
10 DB Thrusters @50/35/25

WOD

“Megan” 21-15-9
Burpees
KBS (55/45) (35/20)
DU

 

3/28

Warm-up

-10 yard inchworm with pike push up and downdog -10 push up plus -10 scapular pull ups -30s each cross arm body shoulder stretch -2x30s thoracic extension foam roll -30s each lat foam roll -2x15s plank hold -10 yard heel scoops -10 yard walking quad -10 yard high knee stretch

Strength/Skill

HSPU Progression

WOD

Murph Prep 4
400 m Run
100 Air Squats
80 Push ups
60 Pull ups
400 m Run

 

3/29

Warm-up

-2 rounds: 15 s each: plank hold, side plank hold -10 single leg g/h bridge -10 kneeling hip hinge -30s each pigeon -30s frog stretch -30s wrist stretch -10 yard inverted hamstring -10 ring row squeezes -30s skin mod cat stretch

WOD

AOTM: Joe Ciampa – “A Hurtin’ 4 Certain”
12 MIN
Odd: 3 Squat Cleans @ 85-90%
Even: 1 rope Climbs

4 MIN REST

12 MIN
Odd: 3 DL @ 85-90%
Even: 3 Bar MU

 

3/30

Warm-up

-2 rounds Cindy -10 each quad “y” “I” “t” -30s each foam roll lat -30s foam roll thoracic extension -30s each chest stretch -30s each lat stretch -10 each 90/90 shoulder external rotation w/light metal plate -10 hip thrusters on bench -10 yard side lunges -10 yard walking quad

Strength/Skill

Bench Press
10 @50%
8 @60%
6 @70%
4 @80%
3 @85%
2 @90%
6 @70%

WOD

For Time:

5 Squat Snatch @ 85-90 %
250 m row
5 Squat snatch @ 85-90 %
500 m row
15 Hang power snatch @ 50%
500 m row
15 Hang power snatch @ 50%
250 m row

 

3/31

Warm-up

-2x15s hollow body hold -10 yard Samson stretch -10 multi position squat -10 yard butt kick pull -10 yard high knee pull -10 pike push up -30s clasp hands behind back stretch -10pvc strict press -10 each step burgener

Strength/Skill

Superset:

KB “Z” Press 3×6 @55/35/25
KB Clean 3×6 @55/35/25

WOD

4 RFT
15 yd Farmers carry w/KB (70/55/35)
10 Ring dips
15 yd Farmers carry
10 Slam ball (50/40/35)
100m sled pull ((135/95) scaled= run)

 

4/1

 

WOD

“Batman and Robin” (AMRAP – Reps)
In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

WODs for 3/20-3/25

3/20

Warm-up

-row 400 -10 yard heel scoops -10 yard walking quad -10 yard butt kick pull – 10 yard heel scoops -10 push up w/ plus -30s each chest stretch -10 ring row squeezes -30s each lat stretch -10 yard high knee skip -10 yard butt kick run

Strength/Skill

400 m run, then 1 minute plank hold (on elbows), 400 m run then 1 minute Hollow Hold (shoulders cleared, legs straight and tight)

WOD

Murphys Prep 3
3 Rounds, 2 min per exercise
Max C2B or Pull ups
Max Push ups
Max Air squats

5 min rest.

3×5 Front squats @ 80%-85%

Score=Total number of reps

 

3/21

Warm-up

-1 round Cindy -10 yard Samson -30s each lunge stretch for hip flexor -30s each thoracic rotation lunge -10g/ h bridges -30s each pigeon stretch – 10 yard high knee pull -10 multi position squat -30s each lat stretch -30s each wrist stretch

Strength/Skill

For Time:

10 Abmat sit ups
20 Flutter kicks
30 sec Plank
40 Abmat sit ups
50 Flutter kicks
60 sec Plank
50 Flutter kicks
40 Abmat sit ups
30 sec Plank
20 Flutter kicks
10 Abmat sit ups

WOD

60 Reps in 13 Minutes
3 min 30 Hang Power clean (50% of clean max)
2 min rest
3 min 20 Power clean (65% of clean max)
2 min est
3 min 10 Squat clean (75-80% of clean max)

 

3/22

Warm-up

-10 yard inchworm with pike push up and downdog -10g/h bridges -10 yard Samson -10 yard heel scoops -30s clasp hands behind back stretch -30s each chicken wing stretch -10 yard heel raises -30s each calf stretch

Strength/Skill

Push Press
-3×6 AHAP

Push or Split Jerk
-2×3 AHAP

WOD

AMRAP 20
1 Rope climb
10 T2B
15 Deadlifts (225/155/115)
**At minutes 5,10, &15 execute 10 burpees

 

3/23

Warm-up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

2000 m Row for time

WOD

4 RFT (25 min cap)
10 Seated Dumbell press (S2OH) (pick a weight that is challenging)
10 Abmat sit ups w/slam ball (20/15)
20 Alternating DB G2OH
200 m run

 

3/24

WOD

Open 17.5

 

3/25

WOD

“Salute Saturday”

Legion 8
8 RFT
8 Thrusters (75/55)
8 C2B
8 Clapping Push ups
8 Power Snatches
8 K2E
8 SDLHP
8 HSPU
8 T2B
Then 800 meter Run

WODs for 3/13-3/18

3/13

Warm-Up

-2 rounds Cindy -10 yard walking quad -10 yard side lunges -30s each lat stretch -2x10s hanging hollow body hold -10 yard heel scoops -10yard high kicks -10 yard butt kicks -30s each cross arm body shoulder stretch -10 jerk dip jump to squat

Strength/Skill

Front Squat
4×6 @70%
–superset–
DB RDL’s
4×12 (50/35/20)

WOD

21-15-9 KBS (55/45/35), wall balls (20/16/14), DU

 

3/14

Warm-Up

-10 yard inchworm with push up to plus to downdog -10 ring row squeezes -2x30s thoracic extension -10 each quad “y” -2x15s plank hold -2x30s frog stretch -10 kneeling hip hinge to squat land -30s each shoulder external rotation stretch pvc -5 steps each burgener

Strength/Skill

High Hang Squat Snatch + OHS
2×6 @50%
Power Snatch
2×6 @60%
Squat Snatch
3×4 @65%

WOD

12 min AMRAP 250m row, 12 thrusters (95/65/45)

 

3/15

Warm-Up

-10 ring row squeezes -10 each d2 shoulder flexion with light plate (like doing disco dance) -10 each d1 shoulder extension with light plate (like back handing a child) -30s each banded lat stretch -banded hip distraction posterolateral 10 rocks forward/ backward each -10 yard heel scoops -10 yard high knee pull -10 users walking quad to high kick

Strength/Skill

Hip-banded Deadlift
10, 8, 6, 4, 4, 2, 2

WOD

2 RFT 10 box jumps (30/24/20), 10 hang power clean (135/95/65), 10 split jerks (135/95 65), 10 HSPU, 10 C2B, 10 GHD situp, 10 ball Slams (50/40/35)

 

3/16

Warm-Up

-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “y” & “t” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “Josh” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest

Strength/Skill

PVC Bouncy Bar Strict Press
3×12
–superset–
SDLHP
3×15

WOD

Murph Prep 2
1 mile run
4 rounds
10 burpee pullups
10 DB bench press with upper back on med ball (55/35/25)
10 back squats (195/135/95)
200m sprint (must sprint!)

 

3/17

WOD

17.4

 

3/18

WOD

Death by:
Clean and Jerk
135/95

WODs for 3/6-3/11

3/6
Warm-up
-row 400m
-10 OHS pvc test
-foam roll lat
-30s each lat stretch
-2x30s thoracic extension foam roll
-3 OHS pvc
-2x15s plank hold
-30s frog stretch
-30s each pigeon stretch
-30s each gastroc + soleus stretch
-10 OHS pvc test
Strength/Skill
OHS 3, 3, 3, 3, 3 AHAP
WOD
4 rounds (25 min cap)
5 hang power snatch 115/85/65
10 push press
15 yd. Sled push (old sleds) (45/25)
15 yd. crab walk
15 yd. sprint back to sled
15 yd. sled push

3/7
Warm-up
-2 Rounds Cindy
-30s each lat stretch
-10yd walking quad to high kick
-10yd side lunges
-10yd Samson stretch
-10 ring row squeezes
-30s each chest stretch
-10 heel raises
-30s each calf stretch
-30s each shoulder external rotation stretch
Strength/Skill
EMOM 12
-min 1: Rotational MB slams 20#/14# (45:15)
-min 2: 15 Evil wheels
-min 3: Front plank (45:15)
-min 4: 20 Abmat sit-ups
WOD
Murph Prep 1
800m run (what is your average mile time? cut it in half)
5 rounds
5 strict pull ups/jumping pull ups (no bands)
10 defficit push ups (45# fr everybody/ 25# scaled)
15 squats gobblet squat (55/45/35)
800m run (focus on running 2nd 800 same pace as 1st)

3/8
Warm-up
-10s hanging hollow body hold
-10yd Samson stretch
-10s each side plank hold
-10yd Samson with twist no lean
-30s each lunge stretch for hip flexor
-2x30s up dog/ cobra stretch
Strength/Skill
Muscle-up progressions & modifications
WOD
For Time
30 Calorie Row
25 Slam balls (50/40/25)
20 Box jumps (M&W RX 24/scaled 20 -may step up)
15 Squat Cleans (135/95/65)
10 Muscle-Ups or MU mod banded or feet on floor

3/9
Warm-up
-10 slow air squats for test
-1 min thoracic extension seated
-1 min each 3 way child pose (middle, left, right) [can twist when going to side]
-10x each quad “”y”” & “”t”” thumb up
-1 min each glute stretch (sitting on floor, hug leg to self over other straight leg)
-1 min each pigeon (can twist/ turn)
-1 min each “”Josh”” stretch (like sitting in chair, but lying down on side= hips and knees bent at 90, then quad stretch top leg, bottom leg doesn’t move)
-1 min frog stretch
– 1 min each calf stretch standing (knee straight first then knee bent)
-1 min each cross arm body shoulder stretch -10 squats retest
Strength/Skill
EMOM 16 ((every other) 2min)
-2:00 row or complete 500m
-2:00 rest
x4
WOD
Unbroken challange!
3 rounds BUT If unbroken, only 2 rounds
30 Wall balls (M 20/16) (W 14/12)
15 T2B/K2E
30 DU/90 singles
15 DB front squats (55/35)

3/10
WOD
17.3

3/11
WOD
Linda
(aka “3 bars of death”)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time

WODs for 2/27-3/4

2/27

Warm-up

-10 ring row squeezes -30s each lat stretch -10 push up with plus -30s each chest stretch -5 scapula pull ups -30s (each) wrist stretch -10 yard walking quad with squat between each pull -10 yard side lunge -30s each lunge/ runner stretch -5x each step burgener pvc clean grip

Strength/Skill

EMOM 10
-Row 100m sprint

WOD

For time
12 HSPU’s
2 Squat Cleans @85% of max clean
10 HSPU’s
4 Squat Cleans
8 HSPU’s
6 Squat Cleans
6 HSPU’s
8 Squat Cleans
4 HSPU’s
10 Squat Cleans
2 HSPU’s
12 Squat Cleans

 

2/28

Warm-up

-2x15s hollow body hold -10 yard Samson to high knee -10 multi position squats -30s each pigeon stretch -10 yard heel scoops -5 yard inchworm to down dog -5 yard toe walks -30s each calf stretch -5 pull ups -30s each lat stretch

Strength/Skill

Back Squat
4×6 @60%

GHD Glute-ham Raise
4×10

WOD

Pick Your Poison 6 min. AMRAP
Athletes will choose one movement to do for 3:00, then another to do for 2:00, and the final for 1:00.
– Burpees
– RX Pull Ups / Scaled Row for calories
– Thruster RX (95/65) Scaled (65/55)

 

3/1

Warm-up

-10 strict press pvc -10 pass thru pvc -10 yard walking good morning -10 yard Samson with twist pvc back rack -10 push press pvc -30s each external rotation shoulder stretch -30s band cross body shoulder distraction -1 min foam roll lat -10 each quad y

Strength/Skill

Push Press
8, 8, 6, 6, 4, 4
-AHAP

BB Row
6×12

WOD

EMOM
4 Rounds
Min 1 10 Front Squats @ 80% of OHS
Min 2 30 sec Plank hold
Min 3 5 OHS @ 80% of OHS
Min 4 30 Abmat sit ups

 

3/2

Warm-up

-row 300 -10 g/h bridges -2x10s hollow body hold -30s each pigeon -30s each lunge/ runner stretch -5 yard toe walk -5 yard heel raises -10 yard inchworm to pike push up to calf stretch/ down dog -10 hip hinge to squat stance -10 light metal plate shoulder external rotation -30s each chicken wing stretch

Strength/Skill

EMOM

Clean complex:
Power Clean
Hang Squat Clean
Squat Clean & Jerk

Min 1-4 @ 50%
Min 5-8 @ 60%

WOD

4 Rounds (25 min tme cap)
200 DU
300 m row
400 m run

 

3/3

 

WOD

17.2

 

3/4 “Swolemate Saturday”

Strength/Skill

Teams of 2:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
Deadlifts (225/155)
* Partner 1 does 20 reps of each (Partner 2 will be spotting/resting). Then Partner 2 will do 20 reps of each (Partner 1 will be spotting/resting). Partner 1 will then go to 18, Etc.
*If done without a Partner then work to rest is 1:1.

WOD

Team of 2
For time:
150 Partner Med Ball Thruster Passes (20/14/12)
*5 Wall Walks penalty for each drop

For Single, 75 Wall Ball Shots (20/14)
*5 Wall Walks penalty for each drop

WODs for 2/20-2/25

2/20

Warm-up

-15 squats -10 yard side lunges -10 mini (quarter) squats -10 yard walking quad stretch -5 multi position squats -10 yard high knee pull -2x15s each side plank hold -30s each lunge/ runner stretch -30s each band hip distraction posterolateral -5 yard toe walks -5 yard heel raises -20s each gastroc stretch -20s each soleus stretch -30s each lat stretch -20s each wrist stretch

Strength/Skill

Single Leg Squats (off Box)
2×10 (25/15/10)

Barbell Box Squats 5:2:1 Tempo
2×8 @65%
2×6 @75%

WOD

“Mary”
20 min AMRAP
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups

 

2/21

Warm-up

-2 Rounds: 10 Push up with plus, 10 Ring row squeezes -30 sec each Chest stretch -30 sec Mod Skin the cat stretch -10 D2 flexion shoulder pattern light metal plate -10 d1 extension shoulder pattern -2×15 sec plank hold -10 yd heel scoops -10 PVC Pass throughs -10 {VC Strict press

Strength/Skill

Bench Press
-2×8 @65%
-2×6 @75%
*Superset with 12 Plyo Push-ups (45+25/45/25)

WOD

5 RFT
5 Deadlifts (275/185/135)
10 Burpees

 

2/22

Warm-up

-300 m Row -10 G/H bridges -10 Kneeling hip hinge work -10 Multi position squat -30 sec each Pigeon stretch -10 yd Heel scoops -10 yd walking quad -10 yd High knee pull -10 yd butt kick march -10 yard high knee skip -5 yard inchworm with pike push up

Strength/Skill

Partner G/H Raises (Nordic Hamstring curl)
-2×10

Squat Clean
-6×1 (increasing weight)

Power Clean
-10, 8, 6, 4, 2

WOD

6 Min AMRAP
16 Slam Ball to over shoulder (50/40/25)
12 Box Jump (24/20/18)
8 KBS (70/55/35)
*3 min rest
6 min AMRAP
40 DU
30 Abmat sit ups
20 Push Press (75/55/35)

 

2/23

Warm-up

-1 round Cindy -1 min each foam roll V.M quad (tear drop shape) -1 min each foam roll lat -2x30s thoracic extension stretch (foam roll or seated)- 5 each quadruped “I” “y” “t” -20s each wrist stretch -10 standing heel raises -30s each calf stretch -1 min deep squat groin stretch -5 jerk dip to jump to squat land

Strength/Skill

EMOM 8
Complex:
-Power Snatch
-Snatch Balance
-OHS
-Squat Snatch

Min 1-4 @ 50%
Min 5-8 @60%

WOD

For Time
1 Rope climb
10 Front squats (185/135/95)
2 Rope climbs
9 Front squats
3 Rope climbs
8 Front squats
2 Rope climbs
7 Front squats
1 Rope climb
6 Front squats

 

2/24

Warm-up

-10 push up plus -10 each shoulder external rotation (w/2 1/2 lb plate) -2×15 sec each side plank hold -10 yard side lunge -10 yard Samson -10 yard walking quad -10 yard high knee pull

Strength/Skill

Turkish Get-Up
-3×5*

WOD

CrossFit OPEN – 17.1 TBD