Archive for WOD – Page 2

July 2, 2020

WOD: 072002

Warm-up
30 Seconds Each
Active Samson
Arm Circles (Forward)
Front Plank
Arm Circles (Backwards)
Hollow Hold
Alternating Bird Dogs
Right Side Plank
Push-up to Down Dog
Left Side Plank
Dead Hang From Pull-up Bar
then…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
then..
WIth Empty Bar:
20 Second Overhead Barbell Hold
5 Tempo Strict Press (2 Seconds Up & 2 Seconds Down)
5 Strict Press
Metcon (AMRAP – Reps)
"Strict Press Lynn" CT
Overtime (Max reps)
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats
Quads
Glutes
Lower Back

July 1, 2020

WOD: 072001

Warm-up
2 Rounds
30 Seconds Each
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

Warmup Set 1
With Lighter Weight:
5 Devil’s Press
7 Over-and-Back Dumbbell Hops
9 Double Dumbbell Squats

Metcon (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)
Overtime (Max reps)
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

June 30, 2020

WOD: 062030

Warm-up
30 Seconds Each
Single Unders
Easy Run
Push-up to Down Dog

Single Unders
Easy-Moderate Run
Front Plank on Hands

Single Unders
Moderate Run
Shoulder Taps

Single Unders
Faster Run
Mountain Climbers

Metcon (Time)
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
200 m Run

Overtime (Max reps)
AMRAP 2: Handstand Walk
Rest 60 Seconds
AMRAP 2: Handstand Walk

June 29, 2020

WOD: 062930

Warm-up
30 Seconds Each
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball (Butt to Ball)
Active Spidermans
Medicine Ball Strict Press
Inchworm to Push-ups
Medicine Ball Slams
Superman Hold
then…
BB or DB warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
then…
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar Pull-ups
1 Bar Muscle-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Home WOD Version
AMRAP 18:
6 Strict Pull-ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squatsome WOD:

Overtime (Weight)
3 Giant Sets:
9 Double Kettlebell Hang Clean (53’s/35’s)
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)
Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

June 27, 2020

WOD: 062027

Warm-up
6 Minutes For Quality
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)

Performed With Lighter Dumbbell

Metcon (AMRAP – Rounds and Reps)
WOD – 10:00 am on the Turf at the Gym.
AMRAP 20:
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run

June 26, 2020

WOD: 062026

Warm-up
1 Round
1 Minute Glute Bridges
30 Seconds Walkouts
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Walkouts
1 Minute Glute Bridge Walkouts
30 Seconds Walkouts
1 Minute Air Squats
30 Seconds Walkouts
then…
1 Round
With Lighter Weight:
10 Single Dumbbell Hang Power Snatch (5 Each Side)
10 Single Dumbbell Thrusters (5 Each Side)
*Or 6 reps ea. w/ wod wt.
Metcon (Time)
30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Overtime (Max reps)
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

June 25, 2020

WOD: 062025

Warm-up
2 Rounds
30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Arch-ups
30 Seconds Active Spidermans

2 Rounds
30 Seconds Flutter Kicks
30 Seconds Step Back Lunges

Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

[Add 3 Toes to Bar Each Round]
Overtime (Max reps)
Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats
Quads
Glutes
Lower Back

June 24, 2020

WOD: 062024

Warm-up
30 Seconds Each
Active Spidermans
Single Arm Dumbbell Z-Press (Right)
Frog Hops
Single Arm Dumbbell Z-Press (Left)
Mountain Climbers
Single Arm & Leg Romanian Deadlift (Left)
Slow Burpees
Single Arm & Leg Romanian Deadlift (Right)
Lateral Hops Over Dumbbell
Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell
then…
1 Round
With Lighter Weight:
4 Lateral Dumbbell Burpees
8 Single Dumbbell Hang Clean and Jerks

Metcon (Time)
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)

Substitute DB w/ BB 95/65#
Overtime (Weight)
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes

June 23, 2020

WOD: 062023

Warm-up
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 Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
then…
1 Round
With Lighter Weight:
200 Meter Run
15 Double Unders
10 Air Squats
5 Dumbbell Plank Rows
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

Metcon (Time)
Overtime:
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds

June 22, 2020

WOD: 062022

Warm-up
4:00 & 5:30 Class on Turf – Must Sign-Up on Wodify 1 hour prior to class
3 Rounds
20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats
then…
1 Round
With Lighter Weight:
2 Strict Pull-ups
4 Double Dumbbell Step Back Lunges
6 Push-ups
8 AbMat Sit-Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
*Pull-up substitution – DBL DB Row – x 8 reps

Overtime (Weight)
Front Squat "10-8-6-4-2"
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat

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