Wods

Monday, June 25 to Saturday, June 30

24/06/2018

Monday, June 25

Warmup:

:30s On & Off At Each
Jumping Jacks
Groiners (Spidermans)
Samson Stretch (Each Side)
Air Squats
Yoga Pushup (Pushup to Down Dog)
+
Barbell Warmup:
5 Deadlifts, 5 Power Cleans, 5 Front Squats, 5 Hang Squat Cleans, 5 Strict Presses, 5 Thrusters

 

Part 1:
20 Minutes to build to 1RM Sumo Deadlift
*Take 8-10 sets to build up. Rest 2-3:00 between heavy sets.

 

Part 2/QuickFit 45:
"Chalant"
For Time
21 Lateral Burpees Over Bar
21 Power Cleans (135/85)
15 Lateral Burpees Over Bar
15 Hang Squat Cleans (135/85)
9 Lateral Burpees Over Bar
9 Thrusters (135/85)

 

Tuesday, June 26

Warmup:

1 Minute Row
50' Of Each:
Butt Kicks
High Knees
Frankensteins
Side Shuffle
Karaoke
Toe Walk
Heel Walk
200m Run

Workout Prep:
:30s Supinated Bar Hang
5 Strict Pullups
3 C2B Pullups
+
2 Sets
8 Single Arm High Pulls (Each Arm)
8 Strict Presses (Each Arm)
4 Snatches

WOD:
“Figawi”
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (50/35)
*Scale Run to 32/24 Calories total on the Rower.

Finisher:
3 Set Superset
:30s Hollow Body Hold
30 Banded Pull Aparts

 

Wednesday, June 27

Warmup:
4 Rounds
:20s On & :10s Off Each
2 Count Mountain Climbers
Side Plank (Left)
Side Plank (Right)
*Complete all 4 at each exercise before moving to the next.

Workout Prep:
10 Walking Lunges
10 Ab Mat Situps
+
3-4 Sets of 5 Deadlifts
*Build to workout weight.

WOD/QuickFit 45:
“Floor It”
On the 4:00 x 4 Rounds:
40 Walking Lunges
15 Deadlifts (185/125)
15 Ab Mat Situps

Finisher:
200m Single Arm Farmer's Carry (Each Arm - 53/35)

 

Thursday, June 28

Warmup:
400m Run
+
2 Rounds
10 Double Unders
5 Sumo Inch Worms
10 Standing Shoulder Passes
20 Lateral Step Overs

Workout Prep:
4 Burpees
4 Strict Pullups or DB Curls
:10s Bottom of Dip Hold
:10s Top of Dip Hold
4 Strict Dips
1 Muscle-Up

WOD:
“Schlitz”
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders
*Scale Ring Muscle-Ups to 8 Burpee Pullups or 8 Burpees & 8 Alternating DB Curls (4 Each)
*Scale DU to 80 Singles.

 

Friday, June 29

Warmup:
2 Minute Row
+
2 Rounds
10 Squat Press Outs
10 Lateral Leg Swings
10 KB Swings

Workout Prep
3 Sets
3 Front Squats
3 Back Squats
*Build to Part 1 weight.

Part 1:
3 Back Squats Every Minute For 7 Minutes
*Keep weights light, less than 60%.

Part 2/QuickFit 45:
“Crow’s Nest”
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/75)
Calorie Row
. . . Rest 5 Minutes. . .
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (95/65)
Calorie Row

 

Saturday, June 30

Warmup:
20/15 Calorie Row
+
2 Rounds
:30s Pushup to Down Dog
:30s Samson Stretch (Each Leg)
:30s Pogo Hops

QuickFit 30:
15 minute AMRAP
15/12 Calorie Row
15 Box Jumps
15 GT2B
15 Hand Release Pushups

Workout Prep:
2-3 Sets As Needed
4 Box Jump Overs
4T2B
4 Power Cleans
4 Push Jerks

WOD:
“Baker’s Dozen”
Teams of 3, For Time (30 Minute Cap):
60/45 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (115/75)
60 Toes to Bar
60 Push Jerks (115/75)
60 Box Jump Overs (24/20)
60/45 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (115/75)
60 Toes to Bar
60 Push Jerks (115/75)
60 Box Jump Overs (24/20)
60/45 Calorie Row
*Break up reps equally with teammates.