Wods

Monday, January 8 to Saturday, January 13

07/01/2018

Monday, January 8

Warmup:
2 Minute Row
10 Shoulder Passes (Each Pos.)

 

Part 1:
Bulletproof Back Wookout 9
3 Rounds
Turkish Sit Up: x 8 each arm (light)
1 Arm RKB Swing: x 8 each arm (light)
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8 (light)
Barbell Overhead Hold: 30 seconds (light)

 

Part 2/QuickFit:
“Full Circle”
For Time:
1500m Row
100 Double Unders
50/40 Calorie Bike
100 Double Unders
1500m Row

 

Tuesday, January 9

Warmup: (5 Minutes)
2-3 Rounds of ""Cindy""
5 Strict Pullups
10 Pushups
15 Air Squats

 

Part 1:
1. 18 Minutes to Build to a 1RM Strict Press
*Beginner 5x5
2. 3x12-15 KB Bent Over Rows (10 Minutes)
*Rest 1 minute between arms.

 

Part 2:
12 minute AMRAP
10 KB Swings (53/35)
10 Wall Balls (20/14)

 

Wednesday, January 10

Warmup:
2 Sets
10 Calorie Bike
10 Shoulder T's
+
T2B Progression
:20s Bar Hang
3 KTC, 3KTE, 3T2B
+
3 Sets of 7 Hang Power Snatces

 

WOD/QuickFit:
21/18 Calorie Bike or Row
21 T2B
21 Hang Power Snatches (95/65)
. . . Rest 3 Minutes. . .
15/12 Calorie Bike or Row
15 T2B
15 Hang Power Snatches
. . . Rest 3 Minutes. . .
9/6 Calorie Bike or Row
9 T2B
9 Hang Power Snatches

 

Finisher:
3 Sets
10 Banded Pull Aparts
12 Alternating DB or KB Lunges
:15s L-Sit

 

Thursday, January 11

Warmup:
500/400m Row
20 Air Squats
2-3 Sets of 5 Sumo Deadlifts

 

Part 1:
10 Minutes EMOM
1 - 5 Sumo Deadlifts (Light, about 60%)
2 - 3 High Box Jumps
*Reset at the bottom on each rep. Box jumps do not need to be maximal, but high enough to be challenging.

 

Part 2:
5 Minutes to Warmup Cleans & Squats for:

 

"Down Range"
2 Rounds
10 Power Cleans (155/105)
15 Front Squats (155/105)
20 Bar Facing Burpees
*Rest 5 minutes between rounds.

 

Friday, January 12

No Warmup

 

WOD/QuickFit:
Bulletproof Back Workout 10
3 Rounds for quality
1 Minute Bike
Spiderman Crawl: 50'
Side Plank: 20 seconds each side
Crab Walk: 50' (Forward & Backward)
1 Minute Bike
Table Top Hold: 20 seconds
Samson Walking Lunge: 50'
Pigeon Pose on Box: 20 seconds each leg

 

Finisher: (If time allows)
1,000m Row For Time

 

Saturday, January 13

Warmup:
3 Sets
5/4 Calorie Bike
5 Ring Rows
:20s OH Hold
1 Minute Jump Rope

 

Boot Camp:
15 minute AMRAP
10/8 Calorie Bike
10 Ring Rows
10 Hand Release Pushups
1 Minute Jump Rope

 

WOD:
Partner Workout
30 minute AMRAP
10/8 Calorie Bike
10 Pullups
10 Push Presses (115/75)
30 Double Unders
Alternate after each round.