Author: slhayes10

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

6 Rounds

-1 Minute Max Reps Barbell Atlas Lunge
-1 Minute Max Reps Burpee

* Atlas Lunge- 1 backward lunge right, 1 backward lunge left, 1 normal back squat= 1 Rep

Suggestions

Men: 75# BB Women: 55# BB
Goal: 30-50 Atlas Lunge 60-100 Burpees

Coaches Notes

Note that there is no allotted rest between rounds.

Challenge yourself to stay moving for the entire minute of Atlas lunges. Secure the barbell in a solid back rack position so you can focus on consistently moving through each lunge and squat. Customize the weight to allow for 5-8+ reps each minute.

For the burpees, these don’t have to be the fastest reps, but we do want you to stay moving for the entire time. Maintain a steady cadence to allow for lots of reps but also enough energy to go right into the next round. Shoot for 10-15+ per minute.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “TEFNUT”

-1 Min Max Reps Barbell Back Squat
Rest 1 Minute

-3 Min Max Reps Barbell Power Clean & Jerk Rest
1 Minute

-1 Min Max Reps Barbell Back Squat
Rest 1 Minute

-3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute

-1 Min Max Reps Barbell Back Squat

Suggestions

Men: 95-115# Women: 65-75#

Goal: Squat Goal: 45-70 Reps Clean & Jerk Goal: 40-60 Reps

Coaches Notes

If you follow a running clock, this workout will take 13:00. You end up doing three 1-minute max efforts of squats, and two 3-minute max efforts of clean & jerks. Be intentional about your breath the entire workout – rest included.

You’re aiming to complete 15-24 squats in each 1-minute window. You’re more than welcome to get the weight to your back before the clock starts so that you’re set up and ready to go at 0:00. You definitely need to choose a weight that you COULD squat with for the entire minute. You may choose to break once in the second and third squat effort, but the break should be short to hit the lower end of the goal reps. Breaking twice might be an option – but again – you should still be able to hit a minimum of 15 reps.

For the clean & jerks, you’ll need to hit 20-30 reps per 3-minute window, which breaks down to 7-10 reps PER MINUTE. If after the first 3-minute effort, you did not hit 22+ reps, consider reducing the weight to something you can accumulate more reps with. Break them up early. You’d be surprised how many reps you can knock out doing 2-3 at a time with quick breaks in between.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds

-32 Kettlebell Overhead Swing
-200 Meter Run
-32 Push Up + Taps
-200 Meter Run

Rest 2 Minutes Between Rounds

Suggestions

Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 4-7 Minutes

Coaches Notes

Note: There are 2 minutes of programmed rest after each round.

Power through big sets of the swings by loading and aggressively extending the hips to send the bell overhead. You could break these up into 2-3 sets with quick breaks. Customize the weight if possible to complete 32 reps in 1:30 or less.

For the push ups, split these up and pause to take a break 2-3 reps shy of failing any reps. Complete the taps quickly so you don’t have to hold yourself at the top of a plank longer than necessary. Customize to knee push ups as you see fit. Each round of push up taps should take right around 2 minutes.

Keep the runs at a fast pace as you finish out each round since you have the recovery period right after.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “DJOSER”

-400 Meter Run
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-30 Barbell Push Jerk
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-400 Meter Run

You can also do this version with:

-12 Sandbag Shoulder Box Step Up Over
-30 Sandbag Power Clean
-36 Sandbag Push Jerk

Suggestions

Men: 95# | 40# DBs | 20-24″ Box/Step Women: 65# | 25# DBs | 16-20″ Box/Step

Goal: 14-20 Minutes

Coaches Notes

Whoof!! True to its namesake, this workout is a pyramid! You’ll climb up one side and come down the other.

The step up overs take up the bulk of this workout. Make sure that you choose both a height and a weight that allows you to move steadily through these reps. If you decide to break up the 12 reps, it should only be to preserve your grip – but not necessarily because your legs are too tired. Every time you get to the other side of the box, that’s one rep.

The power cleans can be daunting. Just focus on 4-8 reps at a time and remember to breathe through each rep. It might help to give yourself 3 breaths between sets or a 10-second countdown to get back to work. Same idea goes for the push jerks, although you should be able to perform 8-12 reps at a time.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

Part 1

20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump

15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump

10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump

Rest 2 Minutes, then…

Part 2

10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump

15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump

20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump

Suggestions

Men: 95# BB | 40# DB | 20-24″ Box Women: 65# BB | 25# DB |16-20″ Box

Goal: 7-11 Minutes

Coaches Notes

The back squats should be done unbroken throughout, so choose the weight accordingly. Find that solid back rack position, keep your chest upright, and focus on using your legs to hammer out the reps. 10 reps should take 30 seconds or less.

Pace your push ups so you don’t hit a wall and are forced to rest too long. Break these up into smaller sets – do a quick shake out of the arms before getting right back to it. You can customize to knee push ups and elevate your knees into a plank before doing the pull across. Complete 5 reps every 10-15 seconds.

Keep a steady pace on the box jump by stepping down as soon as you stand all the way up at the top of the box. Avoid shuffling your feet around too much and focus on going right into the very next rep. You can always customize to a lower height as you see fit. 10 reps can take about 30 seconds.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

4 Rounds

-8 Renegade Row
-12 Devil Press
-400 Meter Run

Could also do this version with:

Sandbag Push Up + Lateral Drag Sandbag Burpee

Suggestions

Men: 40# DBs Women: 25# DBs Goal: 16-22 Minutes

Coaches Notes

Each round should be 3:30 – 5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds

One Round is:

-15 Kipping Pull Up
-15 Barbell Thruster

Rest 1 Minute

-400 Meter Run

Rest 2 Minutes Between Rounds

Strict Pull Up Option: 8-10 reps

Suggestions

Men: 75-95# Women: 55-65#

Coaches Notes

One round includes the pull ups, thrusters, 1 minute rest, AND the run. After the run you’ll rest 2 minutes before starting the next round. Do this for 3 total rounds.

Focus on efficiency with large kip swings as you complete the pull ups in as few sets as possible. When customizing, consider which option will allow

you the greatest, uninterrupted bouts of intensity. Aim to be done in under 45 seconds.

Choose a weight on thrusters you can muscle through for all 15 reps unbroken. It’ll be a challenge, but keep a steady breathing pattern and put power in your legs to help drive the weight into the squat and overhead. You should also be done here in 45 seconds or less.

The goal is to complete the runs at a FAST pace. Challenge yourself to make these uncomfortable. Customize as needed to be completed in 2:15 or less.

CLICK FOR SCALING OPTIONS