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Saturday 10.31.2020

POSTED ON October 31, 2020

WDO | Saturday 10.31.2020

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Saturday 10/31
 
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**Movement Prep/Activation and Increasing Heart Rate**
5:00 Assault Bike or Row
30 Secs on (fast)/30 secs off
– into –
2 rounds
5 Inch Worms
2 Sand Bag Cleans (light)
30 yards Empty Sled Push
30 sec. Handstand Hold
 
Workout: 15:00 – 45:00
 
**Workout Prep**
3 sets
1 Sand Bag Clean
10 Yard Sled Push (add plate each set)
10 Yard Handstand Walk
10 Ring Rows
 
WOD:
 
* Target Reps each set: 82 or more (i.e. 1+20 or more)
 
* Minimum reps each set before scaling: 62 (i.e. 1 round)
 
4 sets
AMRAP 5 Minutes
20/15 Calorie Assault Bike
20 Bench Presses 115/80
20 Box Jumps 24/20
2 Rope Climbs
-Rest :90 between sets-

WOD

Monday 10.26.2020

POSTED ON October 25, 2020

WDO | Monday 10.26.2020

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Monday 10/26
 
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 13:00
 
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
10 Single Suitcase DL (each side)
5 up downs
5 bird dogs (each side)
5 dead bugs (each side)
 
Workout: 13:00 – 38:00
 
**Workout Prep**
3 sets
5 Deadlifts (start light and add weight each set up to 90% of workout weight)
3 Bar Facing Burpees
 
WOD:
 
6 Sets (1 Set Every 2:00)
10 Deadlifts (185/125)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts (185/125)
40 Bar Facing Burpees

WOD

Saturday 10.24.2020

POSTED ON October 23, 2020

WDO | Saturday 10.24.2020

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Intro: 0:00 – 3:00
 
Warmup: 3:00 – 13:00
 
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine
5 Clean Deadlifts (Empty Bar)
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
50′ Empty Sled Push
 
Workout: 13:00 – 50:00
 
**Workout Prep**
3 Sets
30 Sec. Ski Erg (workout pace)
3 Power Cleans (Build up to workout weight)
30′ Sled Push (Build up to workout sled weight)
– rest 1:00 between sets –
 
WOD:
 
* Target Time each set: 3-4 mintues
* Time Cap each set: 5 minutes
 
6 Sets (Rich Froning Version)
24/20 Calorie Row OR 24/20 Calorie Ski Erg
8 Power Cleans (225/155)
150’ Sled Push (Sled plus 45/25)
– Rest 3:00 –
 
6 Sets (“I just want a good workout” Version)
20/15 Calorie Row OR 20/15 Calorie Ski Erg
8 Power Cleans (185/125)
100’ Sled Push (Sled plus 45/25) or 20 Jumping Air Squats
– Rest 3:00 –

WOD

Friday 10.24.2020

POSTED ON October 23, 2020

WDO | Friday 10.24.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
 
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine
5 Clean Deadlifts (Empty Bar)
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
50′ Empty Sled Push
 
Strength:13:00 – 26:00
 
Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
 
Workout: 26:00 – 46:00
 
**Workout Prep**
3 Sets
30 Sec. Ski Erg (workout pace)
3 Power Cleans (Build up to workout weight)
30′ Sled Push (Build up to workout sled weight)
– rest 1:00 between sets –
 
WOD:
 
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (50/35)
– Partner Hangs from pull up bar –
100 Box Jump Overs (24/20)
– Partner Holds Plank (elbows) –
200ft Single Arm Overhead Lunge Walk (50/35)

WOD

Thursday 10.22.2020

POSTED ON October 21, 2020

WDO | Thursday 10.22.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
 
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy assault bike
10 wall angels
5 wallballs (light weight)
5 alt. V-ups (each side)
3 updowns
 
Workout: 11:00 – 36:00
 
**Workout Prep**
2 sets
5 T2B/K2E
5/4 Cal. Assault Bike
5 Wall Balls (30/20)
3 Burpee to Bar
– rest 1:00 after each set –
 
WOD:
 
* Target time each set: 2:15-2:45
* Time cap each set: 3:00
 
Every 4 mins (5 Rounds)
12 Toes to Bar
12/10 Calorie Assault Bike
12 Wall Balls (30/20) (OR 18 Wall Balls (20/14))
12 Burpees

WOD

Wednesday 10.21.2020

POSTED ON October 20, 2020

WDO | Wednesday 10.21.2020

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Wednesday 10/21
 
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
 
**Movement Prep/Activation and Increasing Heart Rate**
2 min warm-up easy row
-into-
3 snatch grip deadlifts (PVC)
3 snatch high pulls (PVC)
3 muscle snatch (PVC)
3 power sntach (PVC)
3 overhead squat (PVC)
3 behind the neck sntach push press (PVC)
3 Snatch Balance (PVC)
*repeat with cycle w/ empty barbell*
 
Strength: 15:00-27:00
 
**Strength Prep**
Take 4:00 to work up to starting weight.
 
Strength:
 
10:00 to Establish 1 Rep Max | Snatch
 
Workout: 27:00 – 45:00
 
**Workout Prep**
Every 1:00 (3 sets)
100m Run *
* Set 1 @60%, Set 2 @70%, Set 3 @80%
 
WOD:
 
* Target time each set: 15-20 secs
* Time cap each set: 30 secs
 
Every 1:30 (10 sets)
100m Sprint (run)
Or 125m Row

WOD

Tuesday 10.20.2020

POSTED ON October 19, 2020

WDO | Tuesday 10.20.2020

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Intro: Min 0-3
 
Warm Up: Min 3-13
 
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Deadlift Bows
5 Deadlifts Below Knee
5 Deadlifts (empty bar)
10 Floor Plate Press
30 Single unders
 
Workout: Min 13-38
 
**Workout Prep**
3 sets
15 Double Unders
5 Push ups
3 Deadlifts (Add each round until workout weight)
 
WOD:
 
* Target time: 8-10 mintues
* Time cap: 15 minutes
 
For Time:
200 Double Unders
100/75 Push Ups
50 Deadlifts (185/125)

WOD

Monday 10.19.2020

POSTED ON October 18, 2020

WDO | Monday 10.19.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike
5 back squats (empty bar)
7 single leg glute bridge (each side)
7 single arm DB strict press (each side)
 
Strength: Min 15-30
 
**Strength Prep**
*Give Members 3 sets to warm up to opening weight
 
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
 
Workout: Min 30-50
 
**Workout Prep**
2 sets
3 Shoulder Press + 3 Push Press (empty bar)
5 Air Squats
 
Superman:
 
* Target number of Rounds: 7-9 Rounds
* Minimum number Rounds before scaling: 6 rounds
 
12 minute AMRAP
20 Push Press (75/55)
30 Air Squats

WOD

Saturday 10.17.2020

POSTED ON October 17, 2020

WDO | Saturday 10.17.2020

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Saturday 10/17
 
Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
10/8 Cal. Row
10/8 Cal. Assault Bike
10 Ring Rows
10 Suitcase deadlifts (each side)
10 Push Ups
 
**Workout Prep**
Have athletes practice a few Rope climbs, Hit a few sandbag cleans, make sure Bar muscle ups feel good. Go over strategy on reps and always have a back up plan.
 
Workout: Min 15-50
 
* Target time each set: 7-9 minutes
* Time cap: 12 minutes
 
Teams of 2:
30/22 Cal. Row
30/22 Cal. Assault Bike
30 Rope Climbs
 
– @15:00 –
 
30/22 Cal. Row
30/22 Cal. Assault Bike
40 Sand Bag Cleans (150/100) (OR 80 Kettlebell Swings 70/53)
 
– @30:00 –
 
30/22 Cal. Row
30/22 Cal. Assault Bike
50 Bar Muscle Ups
 
* Partner 1 will start on row while partner 2 starts on Assault Bike. After both complete given amount of calories they will switch machines and complete given amount. Once both have completed each machine they will split reps up as needed (reps are total, not each)

WOD

Friday 10.16.2020

POSTED ON October 15, 2020

WDO | Friday 10.16.2020

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Friday 10/16
 
Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1 min Row (20 sec easy/10 sec mod/20 sec easy/10 sec hard)
7 wall angels
7 Front Squats (empty bar)
7 scap pull-ups
7 Shoulder to Overhead (empty bar)
 
**Workout Prep**
3 sets
3 Thrusters (start light add weight each set)
4 Kips + 3 Pull Ups + 2 C2B
– rest 30 seconds between sets –
 
Workout: Min 15-50
 
* Target time: 6-8 minutes
* Time cap: 10 mintues
 
3 Rounds For Time:
 
• 21 Thrusters
• 21 Chest-to-bar Pull-Ups
 
W 85 lb. M 115 lb.

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