WOD Archive for April 2020
April 30, 2020
General Warm Up
3 Rounds
10 Russian KB Swings 70/53lbs
10 Ring Rows
10/7 Calorie Bike
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 70%
Conditioning
20 Rounds With A Partner, Alternating Full Rounds
10/7 Calorie Bike
10 KB Swings 53/35lbs
Accessory Work
Every 2:00 for 16 Minutes 7 Pull Ups + 3 Bar Muscle Ups
At Home WOD
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Workout
10 Rounds
100m Sprint
15 KB Swings 53/35lbs, 14 DB Snatch 50/35lbs, or 10 Super Burpees*
*A super burpee is a burpee with a squat jump to a 12” target
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
April 29, 2020
General Warm Up
Straight Through
Run 400m
10 Front Squats
10 Shoulder to OH
10 OH Squats
10 Kip Swings
10 Kipping Knee Raises or Toes to Bar
Run 200m
Strength
Back Squat 8x3 at 65%
Conditioning
7 Rounds
7 Lateral Burpees over the bar
12 Overhead Squats 75/55lbs
7 Toes to Bar
Accessory Work
4 Rounds - :90 Stations for Max Reps
Rope Climbs
Box Jump Overs 36/30"
Rest :90 - If no rope is available, substitute strict towel pull ups, HS walks for distance, or Arm Up Plank Shoulder Taps
At Home WOD
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
7 Rounds
7 Lateral Burpees over the DB
10 Alternating DB Squat Snatch 50/35lbs
7 Toes to Bar or V-Ups
Accessory Work
Accumulate 5:00 Arms extended at your side
April 28, 2020
Mobility/Activation
20 Band Pull Aparts
20 Arm Circles per arm (10 forward, 10 backward)
General Warm Up
AMRAP 5:00
1,000/900m Bike
15 KB Taters
Free Standing HS practice in time remaining
Strength
Snatch 6x3 at 75%
Conditioning
On a 10:00 clock:
AMRAP 3 Minutes
Clusters 95/65lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 135/95lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 165/115lbs
A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.
Accessory Work
AMRAP 1:00 x 5
Max Reps KB Push Press 35/26lbs
Rest 2:00 after each AMRAP
At Home WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then 1:00 Squat Hold
Workout
1 Max rep set of double DB Clusters 50/35s
Rest 3:00, then:
3 Rounds of X DB Clusters (X=the same number you hit in your max set)
Rest 1:00 E.g. you hit 20 reps for your max set. Rest 3:00, then begin 3x20 reps (not unbroken) with a 1:00 rest after each set of 20 is completed.
Accessory Work
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45,
:30, :30, :30,
:15, :15, :15
April 27, 2020
Mobility/Activation
2 Rounds
10 Kip Swings
10 Scap Pull Ups
General Warm Up
Weakness Warm-Up
Row or Ski 1,500/1300m
Strength
Deadlift 2x12
Conditioning
AMRAP 3 Minutes x 3 -
Climb the Ladder
3 Power Snatch 115/75lbs
2 Bar Muscle Ups
10 Double Unders
Add 1/2/10 reps each round (4/3/20, 5/4/30, etc.)
Rest 1:00 Between AMRAPs -
Start over each AMRAP.
Accessory Work
10 Rounds
12' HS Walk
Pirouette
12' HS Walk
Rest 1:00
2 Stall Mats (lengthwise) = 12'
At Home WOD
General Warmup
3:00 Jump Rope
10 Push Ups
2:00 Jump Rope
15 Push Ups
1:00 Jump Rope
20 Push Ups then
20 Leg Swings (front to back)
AMRAP 3 Minutes x 5 -
Climb the Ladder
2 S-Arm DB Hang Clean and Jerk 50/35lbs
2 Pistols or 2 Lunge Jumps
10 Double Unders or Lateral Hops
Add 2/2/10 reps each round (4/4/20, 4/4/30, etc.)
Rest 1:00 Between AMRAPs - Start over each AMRAP
Accessory Work
5 Rounds
1:00 Superman Hold
Rest as needed
April 24, 2020
General Warm Up
3 Rounds
4 Strict Chest to Bar Pull Ups
8 Double DB Squat Cleans
12 Plank Transitions
Strength
Pause Overhead Squat
6x3
Conditioning
AMRAP
14 Minutes With A Partner, Alternate Movements
Run 200m
12 Chest to Bar Pull Ups
12 Double DB Snatch 50s/35s
Accessory Work
Every 4 Minutes for 16 Minutes
750/650m Row
Round 1: 20 - 24 SPM
Round 2: 26 - 32 SPM
Round 3: 20 - 24 SPM
Round 4: 26 - 32 SPM
At Home WOD
General Warm Up
2:00 Saddle Pose then
20 Lateral Line Hops
20' Duck Walk (10' forward, 10' backwards) then
10 Squat Jumps
Workout
AMRAP 14 Minutes
Climb the Ladder
2 Burpees
2 DB Snatches 50/35lbs
4/4, 6/6, 8/8, etc.
Accessory Work
5 Rounds of
25 Bicycles each side
10 Bird Dogs each side
April 23, 2020
General Warm Up
Alternating EMOM 6:00
1. 30 Mountain Climbers
2. 10 Empty Bar Clusters
Mobility/Activation
1:00 Hanging Shoulder Opener
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 65%
Conditioning
AMRAP 13 Minutes
8 GHD Sit Ups or 12 Sit Ups
4 Power Cleans 175/120lbs
Accessory Work
2 Rounds
Death by Unbroken Bar Muscle Ups*
Rest 5:00
0:00 - 1 Bar Muscle up
1:00 - 2 Bar Muscle up
2:00 - 3 Bar Muscle up And so on
Stop when form breaks down in round 1, aim to match in round 2. 10:00 Cap each round
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
AMRAP 13 Minutes
13 Sit Ups
13 KB Swings
13 Squat Jumps
Accessory Work
*Tabata Sit Ups
*Tabata is 8 Cycles of :20 Work, :10 Rest
April 22, 2020
General Warm Up
Ski, Row, or Run 400m (or bike 800m) Then
3 Rounds
10 Goblet Squats (stand up FAST)
10 S-Arm DB Hang Clean and Jerk
Strength
Back Squat
8x3 at 62.5%
Conditioning
AMRAP 9 Minutes
10 Deadlift 185/115lbs
15/12 Calorie Row
30' HS Walk
Accessory Work
4 Rounds
15/9 Calorie Bike
2 Legless Rope Climbs
Rest 1:00
At Home WOD
General Warm Up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then 2:00 Puppy Dog Pose
Workout
AMRAP 15 Minutes
20 DB Deadlifts (50/35s)
300m Run
30' HS Walk or 16 Shoulder Taps
Accessory Work
3 Rounds
Single Leg Lunge Holds :45, right leg forward Rest :30
Single Leg Lunge Holds :45, left leg forward Rest :30
April 21, 2020
General Warm Up
Weakness Warm-Up
Run 1 Mile
Mobility/Activation 2:00 Squat Therapy Hold (facing a wall, arms up)
Strength
Snatch
6x3 at 70%
Conditioning
For Time
10 Bar Facing Burpees
10 Wallballs 20/14lbs
Rest 1:00
20 Bar Facing Burpees
20 Wallballs 20/14lbs
Rest 1:00
30 Bar Facing Burpees
30 Wallballs 20/14lbs
Rest 1:00
40 Bar Facing Burpees
40 Wallballs 20/14lbs
Accessory Work
Every 2 Minutes for 12 Minutes
3 R. Arm Turkish Get Ups AHAP
3 L. Arm Turkish Get Ups AHAP
At Home WOD
General Warm Up
Tabata Lateral Line Hops then,
10 inchworms then,
1:00 Per Side, Doorway Stretch
For Time
10 Weight Facing Burpees
10 Single Arm Thrusters (5 each arm)
Rest 1:00
20 Weight Facing Burpees
20 Single Arm Thrusters
Rest 1:00
30 Weight Facing Burpees
30 Single Arm Thrusters
Rest 1:00
40 Weight Facing Burpees
40 Single Arm Thrusters
Accessory Work
10 Rounds :20 Superman Hold Rest :40
April 20, 2020
General Warm Up
Straight Through
20 Ground to OH with plate
15 Burpee to Plate
10 Calorie Row
15 Burpee to plate
20 Ground to OH with plate
Strength
Deadlift
2x11
Conditioning
For Time
3 Rounds
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups
Accessory Work
For Time
3 Rounds
4 Strict Deficit HSPU 2/1"
Rest :30
6 Strict HSPU
Rest :30
12 Kipping HSPU
Rest as needed between sets
At Home WOD
General Warm Up
Run 5:00
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout For Time
100 Air Squats
400m Run (or run 1:00 out/back or 75 Jumping Jacks)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
April 17, 2020
Mobility/Activation 2:00 Squat Therapy, against a wall with arms up
General Warm Up
Weakness Warm-Up
100/75 Calorie Row
Strength
Overhead Squat 3x10
* For these next 7 weeks prioritize ROM over weight and reap the benefits not only in the OHS, but in the 1RM snatch during retest.
Conditioning Test
"Exercise is GFY”
5 Rounds
10 Sandbag Good-For-Yous 100/70lbs
10 Chest to Bar Pull Ups
A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.
Accessory Work
Every 2 minutes for 12 minutes
25 Burpees to 6" Target
Rest the remainder of the interval
At Home WOD
General Warm Up
Every 3 Minutes for 12 Minutes
Run 400m
"Rest" in Plank Position
Then
1:00 Per Side, Doorway Stretch
Workout
5 Rounds of
20 Single Arm DB Clusters
100’ Bear Crawl
Accessory Work
10 Rounds of
:30 Flutter Kicks
:30 Rest