Wods

Programming for Monday, October 2 to Saturday, October 7

01/10/2017

Monday, October 2

Warmup:
8 minute AMRAP
10 Calorie Row
10 Shoulder Passes
:20s Supinated Bar Hang
:20s Overhead Hold

 

Part 1:

CFOL Upper Body Strength Test
8-12RM Strict Press
8-12RM Strict Chinup

 

Finisher:
3 Sets of 10-15 Single Arm High Pulls

 

QuickFit:
15 Minutes EMOM
1 - 8-12 Strict Presses
2 - 8-12 Strict Chinups
3 - Rest or Jump Rope

 

Tuesday, October 3

Warmup:
400m Run
+
6 minute AMRAP
20 Double Unders
10 Air Squats
10 KB Swings
10/8 Calorie Bike
+
1 Minute Pigeon (Each)

 

WOD:
“Shred It”
80 Double Unders
80 Air Squats
800m Run
400m Med Ball Run
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

 

Finisher:
2-3 Sets
10 Single Arm Sumo Deadlifts (Each Side)
10 Bird Dogs

 

QuickFit:
“Shred It”
80 Double Unders
80 Air Squats
800m Run
400m Med Ball Run
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

 

Wednesday, October 4

Warmup:
3 Sets
10 Front & Side Leg Swings
5 Lateral Step-Ups (Each)
5 Inch Worms
:20s Samson Lunge
+
T2B Progression

 

Part 1:
8-12RM Front Rack Step-Up (Each Leg)

 

Part 2:
“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

 

QuickFit:
Part 1:
6 Minutes EMOM
1 - 10 Goblet Step-Ups (Left)
2 - 10 Goblet Step-Ups (Right)

 

Part 2:
“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees

 

Thursday, October 5

Warmup:
8 Minute AMRAP
200m Run
10 Shoulder Taps
5 Shoulder Passes (Each)
5 Strict Pullups
+
Ring Dip Progression

 

WOD:
“Pump House”
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
*200m Run after each.

 

Finisher:
3 Sets of 10-15 Banded Face Pulls
3 Sets of 10-15 Banded Pressdowns

 

QuickFit:
“Pump House”
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
*200m Run after each.

 

Friday, October 6

Warmup:
8 minute AMRAP
12/10 Calorie Row
10 Kosacks
5 Pause Wall Balls (Light)
+
:30s Shoulder Distraction (Each)
+
Thruster Progression
5 Front Squats
5 Strict Presses
5 Thrusters
2-3 Sets of 5 Thrusters

 

WOD:
“Blitzen”
5 Rounds For Time
20/15 Calorie Row
10 Thrusters (115/75)

 

Finisher:
2-3 Sets of 20 Walking Lunges

 

QuickFit:
5 Rounds For Time
15 Calorie Row
15 Wall Balls

 

Saturday, October 7

Warmup:
5 minute AMRAP
200m Run
10 Lateral Step Overs
5 Sumo Inch Worms
+
2-3 Sets of
5 KBS or Power Cleans
5 Burpees

 

WOD:
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200m Run

 

Boot Camp:
15 minute AMRAP
7 Single Arm KB Swings (Each)
7 Burpees
200m Run