Archive for WOD

July 14, 2020

WOD: 072014

Metcon (AMRAP – Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

Overtime (Weight)
3 Supersets:
Max Effort Double Dumbbell Bench Press (50’s/35’s)
50 Banded Pull-Aparts

Rest as Needed Between Sets

Warm-up
GENERAL WARM-UP
30 Seconds Each
Run Around Boxes
Active Samson + Air Squat
Box Step-ups (Low Box)
Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs (Low Box)
High Knees Around Boxes
Push-up to Down Dog
Box Step-ups (Workout Box)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

July 13, 2020

WOD: 072013

Overhead Squat – Heavy set of 5 (Weight)
15 minutes to build to a heavy set of 5
Metcon (Time)
"Jackie Legs"
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

by: CompTrain
Overtime (Max reps)
Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets

Warm-up
General Warm-up:
30 Seconds each
Easy Row
PVC Pass Throughs
Active Samson
Moderate Row
PVC Lat Stretch
Slow Air Squats
Faster Row
PVC Overhead Squats
Inchworm to Push-up

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

July 11, 2020

WOD: 072011

Metcon (Time)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Warm-up
General Warm-up
1 x 10 m
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
then…
10 Scap Pull-ups
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Waist
3 Knees to Chest
3 Toes to Bar
Overtime (Weight)
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Triceps Extensions
10 Close Grip Push-ups (Inside Shoulder Width)
Max Dumbbell Bench Press

July 10, 2020

WOD: 072010

Hang Squat Clean (Weight)
15 minutes to Gradually Progress to a Heavy Single for the day
Metcon (Time)
WOD:
"Dirt Nap" (15 min CAP)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

by: CompTrain
Warm-up
General Warm-up
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

July 9, 2020

WOD: 072009

Metcon (Time)
For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

200 Meter Farmers Carry (53’s/35’s)

50/35 Calorie Row
50/35 Calorie Assault Bike

Warm-up
General Warm-up:
1 Minute Each
Easy Row
Easy Bike
45 Seconds Each
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog
30 Seconds Each
Right Arm Farmers Carry
Right Side Plank
Left Arm Farmers Carry
Left Side Plank

July 8, 2020

WOD: 072008

Metcon (Time)
"Slumber Party" (30 min Cap)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

By CompTrain
Warm-up
General Warmup
400 Meters Easy
30 Seconds Each
Active Spidermans
Hollow Hold
Barbell Strict Press
Inchworm to Push-ups
Arch Hold
Barbell Push Press
Shoulder Taps
Air Squats
Barbell Push Jerks
then…
Pec Stretch On Wall: 40 Sec. Each Side
Child’s Pose: 40 Sec
Squat Hold: 40 Sec
Overtime (Max reps)
Midline
3 Giant Sets:
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
30 Second Hollow Hold

Rest 2 Minutes Between Sets

July 7, 2020

WOD: 072007

Deadlifts (Weight)
Build to Heavy Sets of 5-4-3
*Rest 2-3 minutes between sets.
*Use 3-5 sets of 5 to work up to first heavy set of 5
Metcon (AMRAP – Rounds and Reps)
"Deadbolt"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

by CompTrain
Warm-up
30 Seconds Each
*Easy Row
Single Unders
Glute Bridges
*Moderate Row
Single Unders
Single Leg Glute Bridges (15 Seconds Each)
*Faster Row
Single Unders
Glute Bridge Walkouts
then…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
then…
Pigeon Pose: 1 Minute Each Side
then…
Pre- WOD
1 Practice Round
With Workout Weight:
9 Double Unders
6 Calorie Row
3 Deadlifts

July 6, 2020

WOD: 072006

Metcon (Time)
WOD:
21-15-9
Toes-to-Bar
Power Snatches (95/65)
Directly Into…
9-15-21
Cal Assault Bike
Overhead Squats (95/65)
Warm-up
30 Seconds
Easy Bike
PVC Pass Throughs
Active Samson
Moderate Bike
PVC Overhead Squats
Push-up to Down Dog
Faster Bike
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
then…
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
then…
1 Round
With Lighter Weight:
5 Toes to Bar
5 Power Snatches
5 Calorie Bike Erg
5 Overhead Squats

Overtime (Weight)
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

July 4, 2020

WOD: 072004

“Independence Day” (Time)
4 RFT
1 Rope Climb (15′)
7 thrusters (115/80)
7 TTB
6 SDHP (115/80)
*RX+ 135/95
*Sc – 95/65
*Sc#2 75/45

Rope Alternative – 3 strict chin-ups + 3 strict K2E

July 3, 2020

WOD: 072003

Warm-up
30 Seconds Each
Easy Row
Glute Bridges
Easy-Moderate Row
Glute Bridge Walkouts
Moderate Row
Single Leg Glute Bridges (15 Seconds Each)
Faster Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Pausing Front Squats (Weight)
On the Minute x 8:
2 Pausing Front Squats (GP)
Metcon (Time)
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

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