WOD
4 Rounds EACH for time:
20 Box jump over 24/20”
10 Deadlift 225/155
30/20 Cal Row
Rest 2 min Between each round (on your own - so be mindful of your finish/start times for each round)
Cap time for each round is 5 minutes so scale as needed to maintain a high intensity for each round!
*Goal time for each round is 3:30-4 min
Read MoreWOD
Open WOD 18.1 with echo bike
AMRAP 20
8 Toes to Bar
10 Single Arm DB hang clean and jerk 50/35#
12/9 Cal Echo Bike
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“Saturday Sweat”
AMRAP 30
30 Box jump overs 24/20”
30 Ball Slams 30/20#
30/20 Cal Row
30 Wall Ball 20/14#
30 Burpee
30 Alt. DB Snatch 50/35#
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50/35 Cal Echo Bike
Then...
10-9-8-7-6-5-4-3-2-1
Power cleans 115/75
Bar facing Burpee
Then....
50/35 Cal Echo Bike
Read MoreSTRENGTH
EMOM 10
Perform 2 heavy power snatches
*aim to use the same weight for all snatches
*aim to use a weight between 70-80% of your 1RM
WOD
3 Rounds:
30 Hang power snatches 75/55 (intended to be light)
30 Wallballs 20/14#
17 min time cap
12-15 min goal time
Read MoreWARM UP / CORE WOD
2 Rounds: (18 min Cap)
60 Ab Mat Sit Ups
40 Alt. Single Leg V Ups
20 Strict Hanging Knee Raises or Toes to Hips
:10 sec L Sit (or L Sit progression)
WOD
“Groove”
AMRAP 15
400/300m Row
30 Double Unders / 60 Single Unders
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“Heavy Metcon”
21-15-9
Deadlift 225 / 155#
DB Push Press 50/35#
Then...
12-9-6
Deadlift 275 / 185#
DB Strict Press 50/35#
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AMRAP 12
400m Run
12 Front Squats 165/115 (intended to be heavy)
*taken from the floor.
Rest 3 min
AMRAP 12
200m Run
6 Strict Pull Ups
Read More2 rounds
10 lateral Burpee over bar
15 Clean and Jerks 135/95
Then...
1,000m Row
Then...
2 Rounds
10 lateral burpee over bar
15 Power Snatch 95/65
Read MoreAMRAP 20
20 Burpee Pull Ups
30/20 Cal Echo Bike
40 Alt. Weighted Step Back Lunge 35/25# (Two KB or DB’s held at your sides)
50 Thrusters 45/35 (empty barbell)
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WOD
AMRAP 10
15 Bench Press 95/65#
200m Run
Rest 3 min
AMRAP 10
10 Toes To Bar
10 Box Jump over or step over 24/20”
Read MoreSTRENGTH
Deadlift 6x3 @ 85-90% of 1RM
WOD
“Slugfest”
AMRAP 14
20/15 Cal Bike
20 Wall Ball 20/14
20 KB swing 53/35#
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4 Rounds
AMrepsAP in 5 minutes:
Run 400m
then…
Row 500m
then...
With the remaining time perform as many double unders (or regular jump rope) as possible.
Rest 2 min between rounds.
Read More“DB Fran”
21-15-9
DB Thruster 35/20# (Two dumbbells)
Pull Ups
Into...
“DB Elizabeth”
21-15-9
DB Power Clean 35/20# (Two dumbbells)
Push Ups
Into...
“DB Diane”
21-15-9
DB Deadlifts 35/20# (Two dumbbells)
DB Push Press 35/20# (Two dumbbells)
WOD
“Train Wreck”
For Time:
75/55 Cal Row
25 Deadlifts 225/155 (intended to be heavy)
25 KB or DB Weighted Box Step Ups 70/50# 20/16” (this is total added weight) *Hold DB’s or KB’s at your side.
75 Wall balls 25/16# (intended to be a heavier ball than what is normal for you.)
Time Cap 20 Minutes
Last Performed on January 6th 2020, but with a deadlift weight of 165/110 and 20/14# Wall Ball.
Read MoreSKILL
Overhead Squat Mobility
Review Overhead Squat Technique
WOD (Originally programmed 02/10/2020)
4 Rounds:
7 Power Snatch 95/65#
7 Bar Facing Burpees
7 Overhead Squats 95/65#
Read MorePartner Workout (Total of 25min of work)
*While staying in your zone: (no equipment sharing… as per usual)
Teams of 2.
You go, I go style.
Only one partner can be working at a time.
Keep work/rest time even between you and your partner! ( 30 sec intervals will work well today.)
Teams will be scored on total completed reps for each of the 5 movements.
Have fun with this one! When its your turn to work - go hard!
AMRAP 5
Max Cal Row
AMRAP 5
Max Burpees
AMRAP 5
Max Cal Echo Bike
AMRAP 5
Max Alt. DB Snatches 50/35#
AMRAP 5
Max Ab-mat Sit ups
*No rest between AMRAPS
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STRENGTH (22 min cap for all parts)
*Use lighter weights for parts A & B. Aim to use heavier loads for part C.
A. 4x3 Tall Power Cleans
“The tall clean helps train and reinforce proper mechanics of the ’pull under the bar’, and trains speed, aggressiveness, confidence and precision in the turnover. “
B. 4x3 Clean Lift Off
“The clean lift-off strengthens the pull of the clean from the floor and can help the lifter practice the proper position and shifting of weight as the bar leaves the floor. “
C. Spend 7-10 Minutes finding a heavy 3 Position Power Clean ( Clean deadlift, high hang power clean (bar starts just below crease of hip), hang power clean (bar starts on mid thigh), and power clean (Bar starts on the floor).)
“The 3 position power clean serves as a technique and strengthening exercise that reinforces proper position in the pull at the hang positions.”
WOD
30-20-10
Power Cleans 95/65#
Push Ups
10 min time Cap (Goal is sub 8 minutes!)
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