Wods

Programming for Monday, November 6 to Saturday, November 11

05/11/2017

 

Monday, November 7

Warmup:
5 minute AMRAP
5 Calorie Bike
20 Jumping Jacks
:20s Supinated Bar Hang
+
1 Minute Shoulder Distraction (Each)
+
2-3 Sets of 5 reps of each exercise 

 

WOD:
“Fight Club”
3 Rounds of 1:00 at Each Station:
Power Cleans (95/65)
Thrusters (95/65)
Box Jump Overs (24/20)
Pullups
Calorie Bike
Rest

 

Finisher:
2-3 Sets of 10-15 DB or KB Bent Over Rows

 

QuickFit:
3 Rounds of 1:00 at Each Station:
Power Cleans or Med Ball Deadlifts
Thrusters or Wall Balls
Box Jump Overs
Pullups
Calorie Bike
Rest

 

Tuesday, November 7

Warmup:
8 minute AMRAP
20 Double Unders
20 Lateral Step Overs
:20s Side Plank (Each)
10 PVC Good Mornings

 

Part 1:
20 minutes to build to 5RM Deadlift

 

Part 2:
12 Minutes EMOM
1 - 10 Deadlifts (225/155)
2 - 20 Ab Mat Situps
3 - 50 Double Unders

 

QuickFit:
20 Minutes EMOM
1 - 10 Deadlifts
2 - 15 Ab Mat Situps
3 - 50 Double Unders
4 - Rest or :30s Top of Pushup

 

Wednesday, November 8

Warmup:
10 minute AMRAP
400m Run
:20s Plank
5 Shoulder Passes (Each)
5 KTC
5 Ring Rows
+
Rope Climb Technique

 

Partner WOD:
25 minute AMRAP
200m Run
2 Rope Climbs
*Plank while your partner runs.

 

QuickFit:
20 Minutes EMOM
1 - 200m Run
2 - 1-2 Rope Climbs
3 - :40s Plank
4 - Rest

 

Thursday, November 9

Warmup:
7 minute AMRAP
10 Calorie Row
10 PVC Shoulder Passes
10 PVC Overhead Squats
5 Sumo Inch Worms w/Pushup

 

WOD/QuickFit:
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpees
Max Calorie Row
*Scale OHS to Front Squats or Goblet Squats.

 

Friday, November 10

Warmup:
3 Rounds
1 Minute Double Unders
:30s Wall Sit
:30s In & Outs
10-15 Single Arm High Pulls (Light)
+
3-4 Sets of 5 Power Cleans

 

WOD/QuickFit:
“Double or Nothing”
3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/85)

 

Finisher:
2-3 Sets of 8-12 Barbell Rollouts

 

Saturday, November 11

Warmup:
800m Run
+
2 Rounds
5 Air Squats
5 Pullups
5 Pushups
+
2-3 Sets of 10 Thrusters

 

WOD:
"Daniel"
50 Pullups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pullups

 

Boot Camp:
15 Minutes EMOM
1 - :40s Bike
2 - :40s Jump Rope
3 - :40s Wall Balls"