Wods

Programming for Monday, September 25 to Saturday, September 30

24/09/2017

Monday, September 25

Warmup:

8 minute AMRAP
10/8 Calorie Bike or Row
10 Air Squats
10 Shoulder T's
:30s Overhead Hold
+
3-4 Sets of 5 Reps of each Barbell Movement

 

WOD:

"Hard Labor"
30/20 Calorie Bike or Row
30 Power Cleans (155/105)
30/20 Calorie Bike or Row
25 Push Jerks (155/105)
30/20 Calorie Bike or Row
20 Front Squats (155/105)
30/20 Calorie Bike or Row
15 Clusters (Squat Clean Thruster) (155/105)

 

QuickFit:

30/20 Calorie Bike or Row
30 Power Cleans or Med Ball Cleans
30/20 Calorie Bike or Row
25 Push Jerks or Med Ball Jerks
30/20 Calorie Bike or Row
20 Front Squats or Med Ball Squats
30/20 Calorie Bike or Row
15 Clusters (Squat Clean Thruster) or Wall Balls

 

Tuesday, September 26

Warmup:
400m Run
10 Shoulder Passes (Each)
+
Ring Dip Progression
:20s Top of Dip
3 Negatives
:20s Bottom of Dip
3 Dips
+
T2B Progression
:20s Bar Hang
3 KTC
3 KTE
3 T2B

 

Part 1:

15 Strict Dips
rest 1 min
12 Strict Dips
rest :45
9 Strict Dips
rest :30
6 Strict Dips
rest :15
3 Strict Dips

 

Part 2:

"Cement Mixer"
Every 3:00 for 7 Rounds
400 Meter Run
12 Toes to Bar

 

QuickFit:

Every 3:00 for 6 Rounds
400m Run
Alternate between 12 Dips and 12 T2B Each Round

 

Wednesday, September 27

Warmup:
4 Minutes EMOM
1 - :30s Jumping Jacks
2 - :30s Mountain Climbers
+
10 Pause Wall Balls
5 Burpees
+
4-5 Sets of 6 Deadlifts

 

WOD:

"Frank the Tank"
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/115)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

 

QuickFit:

AMRAP 4:
30 Wall Ball Buy-In
12 Deadlifts or Med Ball Deadlifts
12 Bar Facing Burpees
Rest 4:00
AMRAP 4:
20 Wall Ball Buy-In
9 Deadlifts or Med Ball Deadlifts
9 Bar Facing Burpees
Rest 4:00
AMRAP 4:
10 Wall Ball Buy-In
6 Deadlifts or Med Ball Deadlifts
6 Bar Facing Burpees

 

Thursday, September 28

Warmup:
400m Row
400m Med Ball Run
+
4 Rounds
10 Groiners (Spidermans)
20 Lateral Step Overs
10 Samson Walking Lunges

 

WOD:

"Skid Row"
Partner Workout:
1,000/800m Row
800m Med Ball Run
1,000/800m Row
*Alternate after each exercise. One partner works at a time.

 

Finisher:

3 Sets :30s Weighted Plank

 

QuickFit:

2 Rounds
600/500m Row
. . . Rest 2 Minutes. . .
400m Med Ball Run
. . . Rest 2 Minutes. . .

 

Friday, September 29

Warmup:
5 minute AMRAP
:30s Cardio
:20s Supinated Bar Hang
10 Front & Side Leg Swings
+
1 Minute Shoulder Distraction
+
7 C2B Pullups
2-3 Sets
7 Power Snatches & OHS

 

WOD:

“Snake Bite”
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pullups
*Scale to Dumbell Snatches & Front Squats.

 

Finisher:

3 Sets of 10-15 Single Arm Presses

 

QuickFit:

15-12-9
Dumbell Snatches (Each Arm)
Goblet Squats
C2B Pullups

 

Saturday, September 30

Warmup:
5 minute AMRAP
:30s Jump Rope
5 Sumo Inch Worms
5 Lateral Box Step-Ups (Each)
+
2 Sets
10 KB Swings
5 Burpee Box Jumps

 

Partner WOD:

20 minute AMRAP
15 KB Swings (53/35)
10 Burpee Box Jumps (24/20)
*Alternate after each round.

 

QuickFit:

6 Rounds
20 In & Outs
10 KB Swings
5 Burpee Box Jumps
*Rest 1 minute between rounds.