Wods

Programming for Monday, November 13 to Friday, November 17

11/11/2017

 

 

 

Monday, November 13

Warmup:
2 Rounds
1 Minute Double Unders
10 Groiners or Spidermans
5 Thoracic Rotations
+
"Burgener Warmup"
5 steps - 3 reps at each step.
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. 2", 4", 6" Land
5. Full Squat

 

Part 1:
15 minutes to build to 1-3RM Power Snatch

 

Part 2:
"Toyo"
3 Rounds For Time
50 Double Unders
10 Power Snatches (135/85)

 

QuickFit:
3 Rounds
50 Double Unders
10 Power Snatches or KB SDHP
. . . then. . .
Accumulate 2-3 minutes in a Plank

 

Tuesday, November 14

Warmup:
7 minute AMRAP
10 Calorie Row
:20s Supinated Bar Hang
5 Sumo Inch Worms w/Pushup
+
5 Pullups, T2B, C2B

 

WOD/QuickFit:
Compare to 5/22/17
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

 

Finisher:
2-3 Sets
10-15 Barbell Curls

 

Wednesday, November 15

Warmup:
400m Run
+
3 minute AMRAP
5 Calorie Bike
10 Kossacks
+
:30s Barbell Front Rack Hold

Part 1:
15 minutes to build to 1-3RM Squat Clean

 

Part 2:
“Four Wheeler”
2 Rounds:
400 Meter Run
21/15 Calorie Bike or Row
12 Squat Cleans (115/75)

 

QuickFit:
2 Rounds:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans or Med Ball Squat Cleans

 

Thursday, November 16

Warmup:
5 minute AMRAP
10 Calorie Row
:20s Samson Stretch
+
3 minute AMRAP
10 Wall Balls
10 KB Swings

 

WOD/QuickFit:
“Ball Hogs”
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
*Partners complete full rounds and then switch. Complete the same number of reps as your partner.

 

Finisher:
2-3 Sets
:30s Side Plank
10 Bird Dogs

 

Friday, November 17

Warmup:
5 minute AMRAP
10 Calorie Row
8 Front & Side Leg Swings
6 Box Jump Overs
+
10 minutes
10 Pallof Spilt Squats
10 1 Arm Press from Half Kneeling Position
10 Lemon Squeezes or V-Ups
+
2-3 Sets of 5 Deadlifts & Push Jerks

 

WOD
“Dead Ahead”
4 Rounds:
21 Deadlifts (135/85)
15 Box Jump Overs (24/20)
9 Push Jerks (135/85)

 

QuickFit:
4 Rounds:
21 Deadlifts or Med Ball Deadlifts
15 Box Jump Overs
9 Push Jerks or Med Ball Push Jerks