Author: slhayes10

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

Every 3 Minutes for 5 Rounds Minutes 0-2:

-12 Barbell Push Press
-8 Toes to Bar
-OR- 12 Alternating V-Up

With remaining time…

Max Reps Bar Facing Burpee

Minutes 2-3:

Rest 1 Minute

Suggestions

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

Goal: 35-60

Coaches Notes

In a 2:00 window, complete the push presses, toes to bar and then with the time remaining, complete as many reps of barbell-facing burpees as possible.

Use an explosive hip extension to drive the barbell up from your shoulders and locked out overhead. As you bring it back down, go right into your dip position for the next rep.

Incorporate your lats by pulling down on the bar as you lean back and reach your toes to the bar. Bring your feet down right away as you push your torso forward. Break these up as necessary to avoid too much fatigue through your core.

Keep your burpees steady so you can keep moving for the remainder of the 2:00 window, then rest 1:00 before you start the next the next round.

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:

-800 Meter Run
Rest 1 Minute

5 Rounds

-14 Alternating Barbell Front Rack Lunge
-20 Kettlebell Overhead Swing

Rest 1 Minute

-800 Meter Run

Suggestions

Men: 50-55# DB/KB | 75-95# BB

Women: 25-35# DB/KB | 55-65# BB

Goal: 20-27 Minutes

Coaches Notes

Since you are starting and finishing this workout with an 800 meter run, consider a speed that is not too far off from a moderate 400 meter pace. Aim to keep each run under 5:00 and customize your distances accordingly, or give yourself a hard cap at 5:00. Challenge yourself to make the second run more intense!

After your 1 minute rest, go right into your lunges and swings. This will get pretty taxing for your core, back, and lower body. During the lunges keep the barbell in a solid front rack position with elbows high and torso upright. For the swings, use an explosive hip to help swing the weight. Break the reps up as necessary to avoid long rests. Use a weight so you can hang on for all the lunges, and break up the swings 10-15 reps at a time with a quick breather as a good strategy. Aim to keep each round under 3:30.

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

Part 1:
5 Rounds

-10 Barbell Hang Power Clean
-12 Dumbbell Farmer Step Up

Rest 3 Minutes After Part 1

Part 2:

5 Rounds

-12 Barbell Push Press
-10 Box Jump

Suggestions

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

Goal:
Part 1: 5-8 Minutes
Part 2: 4-7 Minutes

Coaches Notes

Go FULL SEND on each part! The reps ranges are perfect to keep the intensity high throughout both parts. Make sure to rest the 3 minutes between parts 1 and 2.

For the hang power cleans, use a weight you can hang onto for all 10 reps in 40 seconds or less, then take a quick break before moving on to step ups. The step ups are 12 total alternating reps, 6 on each side. Keep the weights by your side, core engaged, and with your shoulders pulled back and down. A good goal would be to complete them unbroken then continue on to the cleans when you’re ready. 12 reps can take 1 minute or less.

Go for unbroken reps on the push press by focusing on a powerful hip extension to help drive the weights overhead with a strong lockout. These will go fast, so customize to a weight you can complete in 30 seconds or less. On the box jumps, also use your hips to help land on top of the box,

stand all the way up before stepping down. Customize your box height to be done in 40 seconds or less.

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:

20 Minute EMOM

(Every Minute on the Minute for 20 Minutes)

Minute 1:

-5 Barbell Back Squat

Minute 2:

-12 Kettlebell Overhead Swing

Suggestions

Men: 155-205# / 40-55# KB/DB
Women: 95-135# / 25-35# KB/DB

Goal: Heavy Squats and KB Swings but Quality Movement

Coaches Notes

For the back squats, it doesn’t need to be fast, but challenge yourself with a heavy weight. Maintain a solid core and tension through your legs as you descend down, then explosively stand up. 5 heavy reps should leave you with at least 20 seconds of rest.

For the swings, use a dynamic hip drive to help bring the weight overhead while your core stays engaged as you lockout your arms. The swings will take less than 30 seconds. Go heavier than normal.

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

Every 4 Minutes for 16 Minutes

-8 Barbell Shoulder Press
-20 Burpee
-14 Kipping Pull Up

Strict Pull Up Option: 7-10 Reps Per Round

You can also do this version with:

8 Sandbag Shoulder Press

Suggestions

Men: 75-95# Women: 45-65#

Goal: 2:00-3:15

Coaches Notes

Let’s be honest, this is a burpee workout with some pressing and pulling mixed in. Those 20 reps shouldn’t take more than 2 minutes in any of these rounds. If they are, you need to customize to allow for a quicker pace.

Choose a weight for the presses that allows you to knock out these reps in 1-2 sets. Maybe you break these up into 5 and 3 to save your shoulders a little for the burpees.

Pull ups should be done in sets of 5-7 reps at a time. If you’re doing fewer than that, just make sure you’re getting at least 45 seconds of rest before the next 4-min window starts. If you don’t have a pull up bar – you can swap those out for 14 Barbell Bent Over Rows or 20 Alternating Dumbbell Plank Rows!

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:

4 Sets Each Set is:

-200 Meter Run

Then, 3 Rounds

-4 Barbell Power Clean
-12 Air Squat

Then (After 3 Rounds)

-200 Meter Run

Rest 1 Minute Between Sets

Suggestions

Men: 95# Women: 65#

Goal: 3:00-5:00

Coaches Notes

One set of this workout is: Run, 3 rounds, Run. Rest 1 minute and repeat for 4 total sets.

Keep the runs fast and aim to be done in 1:00 or less. Customize your distances to keep the intensity high.

For the power cleans, sit your hips low to load them up with tension, then quickly jump to guide the barbell to your front rack position. Use a weight that allows you to do all 4 reps unbroken in under 30 seconds.

The squats should be done unbroken and fast while hitting full range of motion. Make sure to hit your depth and stand all the way up for every rep. 12 reps can take 20-30 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 “DESHRET”

10 Minute AMRAP

(As Many Rounds and Reps As Possible in 10 Minutes)

1 ROUND = 15 Unbroken Barbell Thruster

Between Each Round Complete:

-5 Devil Press

Suggestions

Men: 65-75# | 40# DBs Women: 45-55# | 25# DBs

Goal: 4-6 Rounds

Coaches Notes

The main focus for this workout is on going UNBROKEN for the thrusters. You should think of the Devil Press as an annoying “buy-out” for each round (but you do get credit for them – so don’t skip em if that’s where you are at the end of 10 minutes!)

You should choose a weight that you COULD do for 20 reps unbroken when fresh. That way you have some wiggle room as you’re a few rounds deep. If you want to go heavier today, the thrusters are the place to do it. We do not recommend going heavier on the Devil press.

Go smooth and steady on the Devil Press. No need to rush those. Take a few moments to collect yourself before starting another set of thrusters because once the bar is at your shoulders – you’re in for 15 reps! If you break, you have to start that set over!!

Breaking = Lowering the bar from your shoulders. You can “rest” overhead or at your shoulders, just don’t get carried away.

CLICK FOR SCALING OPTIONS