Wods

Monday, April 30 to Saturday, May 5

02/05/2018

Monday, April 30

Warmup:
2 Minutes Jump Rope
+
3 Rounds
:20s Samson Stretch
:20s Bottom Squat Hold
:20s Overhead Hold

Part 1:
20 Minutes
Back Squat: 1RM. Rest 2-3:00
– Beg: Work up to a challenging set of 4-5.
Rest 2:00
– Sets should look like: 10@45/35, 3@33%, 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.

Part 2/QuickFit:
7 minute AMRAP
9 Thrusters (75/55)
30 Double Unders
*Scale DU to 15 Lateral Hops Over Bar.

 

Tuesday, May 1

Warmup:
400m Run
100' Single Arm Farmer Carry Pause at 90 Degrees (Each Arm)
+
2 Sets
8 Walking Lunges
8 Ab Mat Situps
8 DU or Singles

WOD:
AMRAP 22 in teams of 2:
50 Walking Lunges
400 Meter Run
50 Abmat Sit-ups
400 Meter Run
50 Double Unders
*One person works at a time. Split everything equally.

Finisher
Superset
3 Rounds of:
1a) 12 DB Hammer Curls
1b) :20s Hollow Hold
1c) 25 Banded Pull-aparts
Rest 30s between sets

 

Wednesday, May 2

Warmup:
21 Burpees
+
2 Rounds
8 KB Swings
8 HR-Pushups
1 Rope Climb

Part 1:
20 Minutes
Bench Press: 1RM. Rest 2-3:00.
– Beg: 7 x 4, adding weight if form permits.
– Progressively build to a 1RM performing set of 5-3-3-2-1-1-1…
– Don’t spend too much energy on higher rep sets.

Part 2/QuickFit:
For time:
3 Rope Climbs
21 Burpees
21 KBS (53/35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS
*Scale Rope Climbs to 9 1-Arm Ring Rows (Each Arm).

 

Thursday, May 3

Warmup:
400m Run or 500m Row
+
3 Rounds
20 Butt Kicks
20 High Knees
20' Side Shuffle
10 Front & Side Leg Swings
5 Pause Wall Balls

WOD:
5 Rounds for total time:
15 Wall Balls (20/14)
Row 500 Meters or Run 400 Meters
Rest 1:00 between rounds

 

Friday, May 4

Warmup:
3 Rounds
:20s Pogo Hops
10 PVC Good Mornings
:20s Supinated Bar Hang
10 Air Squats
+
2-3 Sets of 4 Front Squats

Part 1:
6 Minutes EMOM
4 Speed Front Squats @60%
*Taken from the floor.

Part 2/QuickFit:
4 Rounds
9 Deadlifts (225/155)
12 T2B
12 Pushups
15 Box Jump Overs (24/20)
*Rest 2 minutes between rounds.
*2-3 Sets of 3 Deadlifts prior to WOD.

 

Saturday, May 5

Warmup:
400m Run
20 Shoulder Passes (Each Pos.)
+
2 Sets of 6 Reps of Each Movement

Boot Camp:
15 minute AMRAP
10 Burpees
10 Single Arm Thrusters
10 Med Ball Situps
200m Med Ball Run

One Partner working at a time.
AMRAP 15 w. a partner:
20 Burpees
20 Alt. DB Snatches (50/30)
200 Meter Medball Run (20/14)
*Do 10 reps each but both do a 200m Run.

Rest 3:00

AMRAP 15 w. a partner:
20 Single Arm DB Thruster
20 Reverse DB Lunge
20 Partner MB Sit Up
*Do 10 reps each before moving to the next exercise.