Wods

Monday, January 29 to Saturday, February 3

27/01/2018

Monday, January 29

Warmup:
5 minute AMRAP
5 Ring Rows
10 Alternating Lunges
20 Double Unders
+
5 Minutes to find Pistol Variation

 

Part 1:
10 Minute EMOM (Every Minute on the Minute)
Min 1. 20s Hollow Hold
Min 2. 10 Pistols

 

Part 2/QuickFit:
20 Minute Partner AMRAP
15 Ring Rows
15 Box Jumps (24,20)
20 Weighted Walking Lunges
*1 partner works at a time, alternate after each round.

 

Tuesday, January 30

Warmup:
500/400m Row
10 Shoulder Passes (Each)
10 Sumo Inch Worm w/Pushup

 

Part 1:
12 Minute EMOM (Every Minute on the Minute)
Min 1. 3-5 Strict Pulls (Pullups, C2B, MU)
Min 2. 5-8 Close Grip Push-Ups
Min 3. 20 Russian Med Ball Twists

 

Part 2:
5 Rounds for Time:
12 Lateral Burpees over the Bar
12 Push Press (115/75)
*Rest :90s after each round.

 

Finisher:
Bulletproof Back Workout 16
6 Rounds
15 Butterfly Ab Mat Situps
:30s Plank

 

Wednesday, January 31

Warmup:
2 Minute Row
20 Lateral Step Overs

 

Part 1:
Bulletproof Back Workout 17
3 Rounds
Pallof Series x 5 @ each position
300' (6 gym lengths) 1 Arm Farmer's Carry (Each)
5 Barbell Rollouts
12 Good Mornings (Moderate)

 

Part 2/QuickFit:
17 Minute AMRAP (As Many Rounds as Possible)
Minutes 0-7:
30 Double Unders
15 Power Snatches (75/55)
Minutes 7-10: Rest.
Minutes 10-17:
30 Double Unders
15 Hang Power Cleans (75/55)

 

Thursday, February 1

Warmup:
100' Each (2 Gym Lengths)
Shuttle Run
Butt Kicks
High Knees
Shuttle Run
Side Shuffle
Skip
Shuttle Run

 

Part 1:
12 Minutes Build to a Heavy 50' Sled Push (1 Length)
*8-12 Barbell Curls after each Sled Push (4 Sets Max)

 

Part 2:
4 Rounds
:40s Wall Climbs
:20s Rest
:40s Shuttle Run
:20s Rest
:40s GT2B
:20s Rest

 

Friday, February 2

Warmup:
Bulletproof Back Workout 18
10 Minutes
Pushup Plank Hold on Rings 3-5 Breaths
1 Arm OH Hold 3-5 Breaths
8 Romanian Deadlifts 3-5 Breaths at the bottom position on each rep

 

Part 1:
5 Minutes to Warmup & Review Movements

 

10 Minutes to build to a heavy set
1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

 

Part 2/QuickFit:
5 Rounds for Time
15 Deadlifts (135/85)
12 Front Squats
9 Calorie Assault Bike or 15/12 Calorie Row

 

Saturday, February 3

Warmup:
5 Minutes of Cardio
+
2 Sets
5 KB Swings
5 Burpees
5 Pause Wall Balls

 

WOD:
30 Minute Partner AMRAP
20 Kettlebell Swings (53/35)
20 Burpees
20 Wallballs (20/14)
*1 partner works at a time, break up the reps however you'd like.

 

Boot Camp:
15 minute AMRAP
10 KB Swings
10 Burpees
10 Wall Balls
*Rest 1 minute after each round.