Wods

Monday, January 22 to Saturday, January 27

20/01/2018

Monday, January 22

Warmup:
5 minute AMRAP
15 Calorie Row
15 Air Squats
5 Sumo Inch Worms
+
2 Sets
3 Power Cleans
3 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
3 Thrusters

 

Part 1:
12 Minutes:
Work to a heavy squat clean + hang squat clean

 

Part 2:
10 Minute AMRAP
25 Power Cleans (95/65)
50 Thrusters (95/65)

 

QuickFit:
15 minute AMRAP
25 Calorie Row
25 Situps
50 Thrusters

 

Tuesday, January 23

Warmup:
2 Rounds
:40s On & :20s Off
Jump Rope
Bike
+
2 Sets
8 KBS
8 OH Lunges
+
Pistol Progression
1. To box
2. Holding a ring, band, or upright
3. Banded
4. Full

 

Part 1:
For Time:
100 Double Unders
50 KBS (53/35)
20/15 Calorie Bike
75 Double Unders
50 Alternating Pistols
20/15 Calorie Bike
50 Double Unders
50 Overhead Lunges (45/25 Plate)
20/15 Calorie Bike
*This is a slower paced, aerobic workout. Be aware of your pace. Pick a pace that can be maintained for the intended 20-minute time frame of this workout.

 

Part 2:
Bulletproof Back Workout 13
10 Minutes For Quality
Bent Knee Hollow Body 3-5 Breaths
Side Plank 3-5 Breaths (Each)
Superman Hold 3-5 Breaths

 

Wednesday, January 24

Warmup:
2 Minute Row
+
2 Sets
:20s Supinated Bar Hang
10 Front & Side Leg Swings
5 PVC Shoulder Passes (Each Pos.)
+
5 T2B

 

Part 1:
15 minutes to build to 1RM Close Grip Bench Press

 

Part 2/QuickFit:
5 Minutes to Review Rope Climbs
2 Sets of 8 Power Snatches

 

“Up The Wall”
11 Minute AMRAP
1 Rope Climb (3 Chinup Negatives)
10 T2B
15 Power Snatches (75/55)
*Snatches should be light enough to be done in 1-2 sets each round.

 

Thursday, January 25

Warmup:
3 Sets
8 Calorie Bike
8 Lateral Step-Ups (Each Leg)
8 Situps

 

Part 1:
Bulletproof Back Workout 14
3 Rounds
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds

 

Part 2:
In Teams of 3 in 25 Minutes:
120 Dumbbell Step Ups (24,20)
120 Sit-Ups
*Max Bike in Remaining Time. 1 person works at a time, 40 reps each.

 

Friday, January 26

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

 

Part 1:
10 Minute EMOM
2 Sumo Deadlifts for Speed @80%
*Fast up, slow down, reset at the bottom on each rep.

 

Part 2:
Every 4 Minutes for 4 Sets:
10 Hang Squat Cleans (115/75)
10/8 Calorie Bike

 

Finisher:
Bulletproof Back Workout 15
12 Minutes For Quality
10 Bird Dogs
10 Dead Bugs
20 Side Plank Holds (Alternate Sides After 2 Breaths for 10 Reps Each Side)

 

Saturday, January 27

Warmup:
200m Row
5 Sumo Inch Worms w/Pushup
5 Burpees
5 Box Jumps
5 Burpee Box Jumps
+
Barbell Warmup

 

Boot Camp:
15 Minutes EMOM
1 - :40s Row
:40s Burpee Box Jump
:40s Plank

 

With a running clock with a partner:
0:00-10:00
Row 400m Each At The Same Time
40 Front Squats (135/85)
Remaining time Max:
Burpee Box Jumps (24, 20)

 

10:00-20:00
Row 400m Each
40 Push Press
Remaining time Max:
Burpee Box Jump

 

20:00-30:00
Row 400m Each
40 Power Clean
Remaining time:
Max Burpee Box Jump
*Break up Barbell reps and BBJ however is needed, 1 person works at a time.