Wods

Monday, July 2 to Saturday, July 7

02/07/2018

Warmup:
:30s On & :30s Off
Sumo Inch Worms
Pushup to Down Dog
Samson (Each)
Spidermans

 

 

Workout Prep:
5 Romanian Deadlifts
5 Deadlifts
5 Hang Power Cleans
5 Strict Presses
5 Push Presses
+
2-3 Sets
5 Deadlifts
5 Push Presses
*Build to workout weight.

 

WOD/QuickFit 45:
“Nose Bleed”
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/85)
15 Burpees
9 Push Press (135/85)

 

Tuesday, July 3

Warmup:

200m Run
+
100' Each
Butt Kicks
High Knees
Skip
Side Shuffle
Karaoke
Frankensteins

Workout Prep:
2 Sets
:20s Pigeon Pose
5 Pause Wall Balls
5 Box Jumps
+
2 Sets
:20s Supinated Bar Hang
7 KB Swings
3 Pullups or Ring Rows

WOD:
“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

 

Wednesday, July 4

Warmup:
:30s On & :30s Off
Jumping Jacks
Pushup Shoulder Taps
Bottom Squat Hold
Standing Shoulder Passes
Supinated Bar Hang

Part 1:
3 Sets
8 PVC Cuban Presses
8-12 1-Arm High Pulls
8-12 1-Arm Strict Presses
*Start light on the High Pulls if unfamiliar with the movement.

Workout Prep:
2 Sets
2 Pullups
4 Pushups
6 Air Squats
2 Pullups
5 Thrusters
*Build to workout weight.

Part 2:
Partner "Artie"
20 minute AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thrusters (95/65)
*Alternate after completing a full round.
*Use bands for Pullups if needed.

Thursday, July 5

Warmup:
(Minutes 0-10)
:30s On & :30s Off
Easy Row
Samson
Medium Row
Spidermans
Hard Row
Shoulder T's

Workout Prep:
(Minutes 10-20)
:30s Row
200m Run
+
5 KB or DB Deadlifts
50' Farmer's Carry

WOD:
(Minutes 20-55)
”John Deere”
For Time:
21-15-9
Row Calories
*200m Run after each.
. . . then. . .
200m Farmers Carry
. . . then. . .
21-15-9
Row Calories
*200m Run after each.
. . . then. . .
200m Farmers Carry
. . . then. . .
21-15-9
Row Calories
*200m Run after each.
*Scale Run to 21-15-9 Calories on Bike.

 

Friday, July 6

Warmup:
:30s On & :30s Off
Pushup to Down Dog
Samson (Each)
Spidermans
Supinated Bar Hang

Workout Prep:
2-3 Sets
25 Banded Pull Aparts
25 Banded Face Pulls
10 Standing Shoulder Passes
+
3-4 Sets
6 Bench Presses
3 Pullups
*Build to workout weight.

WOD/QuickFit 45:
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
*Rest 3 Minutes Between Rounds.
**Choose a weight you can get at least 12 reps with on Set 1. Do partner assisted Pullups (w/bands if needed) to make them more challenging with the goal of doing 10+ on Set 1.

 

Saturday, July 7

Warmup:
400m Run
+
2 Sets
:20s Supinated Bar Hang
10 Reverse Lunges
5 Single Arm Ring Rows

QuickFit 30:
15 minute AMRAP
800m Run
3 Rope Climbs
30 Reverse Lunges
400m Run
2 Rope Climbs
20 Reverse Lunges
200m Run
1 Rope Climb
10 Reverse Lunges

Workout Prep:
Rope Climb Technique
+
3-4 Sets of 5 Squat Cleans

WOD:
Teams of 3
For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/85)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/85)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/85)
*Runs are done together, everything else is split up as needed. Use different bars if teammates need different weights.