Wods

Programming for Monday, October 9 to Saturday, October 14

08/10/2017

Monday, October 9

Warmup:
4 Tabata Intervals (:20s On & :10s Off)
Double Unders
Assault Bike
+
:30s Samson Stretch (Each Leg)
:30s Pigeon Stretch (Each Leg)
1 Minute Sumo Inch Worms w/Pushup
+
4 Tabata Intervals (:20s On & :10s Off)
Burpees

 

 

WOD:
CFOL Endurane Test
4 Minute Assault Bike
4 Minutes Burpees
4 Minutes Max Double Unders
*Perform in any order but rest until you are fully recovered (4-10 minutes) before starting the next.

 

 

Finisher:
Accumulate 2-4 Minutes in a Plank

 

Tuesday, October 10

Warmup:
6 minute AMRAP
1 Minute Row
10 PVC Good Mornings
10 Thoracic Extensions
+
Barbell Warmup
3-4 Unbroken Sets
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

 

 

WOD:
“Captain Crunch”
AMRAP 4:
3 rounds
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)
Max Calorie Row in remaining time
AMRAP 4:
2 rounds
12 Deadlifts (135/85)
9 Hang Power Cleans (135/85)
6 Push Jerks (135/85)
Max Calorie Row in remaining time
AMRAP 4:
1 round
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in remaining time.
*Rest 4 minutes between each.

 

 

Finisher:
Accumulate 2 Minutes in an OH Hold (40-50% 1RM Strict Press)

 

Wednesday, October 11

Warmup:
9 Minutes EMOM
1 - :30s Double Unders
2 - :30s Ab Mat Situps
3 - :30s Wall Sit
+
1 Minute Banded Front Rack Stretch (Each Arm)

 

 

Part 1:
15 minutes to build to 3RM Front Squat

 

 

Part 2:
“Doubled Over”
AMRAP 8:
15 Ab Mat Sit Ups
30 Double Unders

 

 

QuickFit:
7 Minutes EMOM
3-6 Front Squats or Goblet Squats
. . . Immediately Into. . .
"Doubled Over"
AMRAP 8:
15 Ab Mat Situps
30 Double Unders

 

Thursday, October 12

Warmup:
800m Run
+
2 minute AMRAP
10 Air Squats
10 Pushups
+
Thruster Progression
5 Front Squats
5 Strict Presses
5 Thrusters

 

 

WOD:
"Lava Run"
800m Run
50 Thrusters (45/35)
800m Run

 

 

Finisher:
3 Sets
:30s Side Plank (Each)
10 Strict C2B

 

 

QuickFit:
"Lava Run"
800m Run
50 Thrusters or Wall Balls
800m Run

 

Friday, October 13

Warmup:
5 minute AMRAP
Max Calorie Bike
*Teams of 3 or 4. Alternate every 5 calories.
+
5 minute AMRAP
50' Crab Walk Forward
50' Crab Walk Backward
50' Bear Crawl
+
3 Sets of 10 Power Cleans
5 Lateral Burpees Over Bar

 

 

Part 1:
“Pull Over”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/85)
21 Lateral Barbell Burpees

 

 

Part 2:
10 Minutes EMOM
1 - :20s L-Hang
2 - :20s Bike

 

 

QuickFit:
21 Calorie Bike
21 Burpees
21 Power Cleans or KB Swings
21 Burpees
21 Calorie Bike

 

Saturday, October 14

Warmup:
3 Rounds
1 Minute Row
5 Shoulder Passes
5 Ring Rows
5 Hand Release Pushups
+
2 Rounds
1 Ring MU
2 HSPU
8 KB Swings

 

WOD:
"Partner Nate"
20 minute AMRAP
2 Ring MU
4 HSPU
8 KB Swings (70/53)

 

 

Boot Camp:
15 minute AMRAP
5 Burpees
5 Pullups
10 Hand Release Pushups
15 KB Swings