Wods

Monday, April 16 to Saturday, April 21

16/04/2018

Monday, April 16

Warmup:
4 Rounds of :20s On & :10s Off (2 Minutes)
Mountain Climbers
+
2 Rounds
100' Single Arm Farmer's Carry (Each Arm)
5 Suitcase Deadlifts Every 25'
+
2 Rounds
10 Jump Squats
10 PVC Good Mornings

Part 1:
2 Touch & Go Deadlifts Every 3 Minutes for 6 Sets

Part 2/QuickFit:
2 DB Front Squats
10 Box Jumps (24/20)
4 DB Front Squats
10 Box Jumps
6 DB Front Squats
10 Box Jumps
8 DB Front Squats
10 Box Jumps
10 DB Front Squats

Training Intent
– Part 1: Build to a heavy (not max) tough & go deadlift.
– Part 2: This workout gets progressively harder each round so pace accordingly.

 

Tuesday, April 17

Warmup:
3 Rounds
5 Calorie Bike
50' Side Shuffle Each Direction
5 Chinups, Pushups, 2 Muscle-Ups (Switch Each Round) or 5 Pushups & Dumbell Curls
:20s Bottom Squat Hold

WOD:
3 Rounds For Time
800m Run (2k Bike)
50 Air Squats
10 Bar Muscle-Ups
*Scale Muscle-Ups to Pushups on Dumbells (neutral grip - thumbs forward) and Dumbell Curls. 1 Arm at a time for the Curls, go heavy. If you can't do big sets on the MU, scale the number so it can be done in 2-3 sets max.

Wednesday, April 18

Warmup:
3 Rounds
10 Inch Worms w/Pushup
10 Prone Press Ups
10 PVC Good Mornings
10 PVC Shoulder Passes

Part 1:
Advanced: 5 Snatch Grip Push Presses (behind the neck) Every 3 Minutes for 6 Sets
Beginner/Intermediate: 5 Push Presses
*Increase weight each set.

Part 2/QuickFit:
21-15-9
KB Swings (53/35)
Burpees
*10 Single Arm DB Push Presses After Each Round (Each Arm)

 

Thursday, April 19

Warmup:
5 minutes of Cardio

WOD:
Teams of 3
5 Sets
3 Empty Sled Pushes & Pulls
*Rest while your partners work.

. . .Immediately Into. . .

5 Sets
2 Turkish Get-Ups (Each Arm)
*Rest 1 minute between sets. Try to increase weight each set.

. . . Immediately Into. . .
5 Sets
1 Minute Max Effort Row
*Rest 2 minutes between sets.

Friday, April 20

Warmup:
3 Rounds
:20s Bike
:20s Supinated Bar Hang
:20s Handstand Hold
:20s Hollow Body Hold
:20s Pause Wall Balls
+
2 Rounds
6 Back Squats
1 HSPU

Part 1:
3 Back Squats Every 3 Minutes For 6 Sets
*Build to something challenging but not a 3RM.

Part 2/QuickFit:
5 Sets
20 Wall Balls (20/14)
10 Strict HSPU
*Rest 1 minute between sets.
**Scale HSPU reps to a manageable number and focus on technique. NO KIPPING.
***Sub Strict Press or Dips - your choice.

 

Saturday, April 21

Warmup:
Split up teams equally
5 minute AMRAP
5/4 Calorie Bike
+
2 Sets of 5 Reps of Each Exercise

Boot Camp:
15 minute AMRAP
800m Run
20 Pullups
40 Goblet Step-Ups
20 Burpees
40 Feet Over Med Ball

Teams of 2
Run 800 Meters
100 Pull-ups (Ring Rows)
Run 800 Meters
100 Pistols (Goblet Step-Ups)
Run 800 Meters
100 Burpees
Run 800 Meters
100 T2B (Hanging Straight Leg Raises)
*30 minute cap.
**One person works at a time. Break everything up equally but you can break everything into sets however you'd like including the runs. 200-400 for the runs and 5-10's for the reps for example.