AMRAP - 8 Minutes Lunges x 6 Squats x 6 Burpees x 6
Strength
Thursday, May 13th, 2021
Strength
DB Hammer Curls x 10 DB Bent Over Row - no support x 10 x 7 Rounds
WOD
Workout Format
5 Rounds Push Ups x 15 Ring Rows x 15
Cross-Training
WARM-UP 3 rounds 15 squat hops 15 light back rows 20 plank shoulder taps SKILL (hand eye coordination & reaction time) WOD 3 Rounds for time 10 underhand BB bent over row 10 DB rear fly 50 band rows Rest 1 minute 3 Rnds for time 10 overhand BB bent over row 10 bent over DB row 50 seated band rows
Strength
Wednesday, May 12th, 2021
Strength
A) Frog Pump 5x10 with KB or SB B) Conventional Deadlifts Off of 3" risers Heavy 3's
WOD
Workout Format
21-15-9 High Hang Cleans Thrusters (75/55)
Strength
Tuesday, May 11th, 2021
General Warm-Up
Obliques and Farmer Holds
Strength
Push Ups 5 sets with 2 reps in reserve - using60% of last weeks numbers
WOD
Workout Format
25 minutes 9 Wall Balls 9 Burpees 500 meter Row/ .9 Miles Bike
Strength
Monday, May 10th, 2021
General Warm-Up
Skipping Practice 1 minute Forearm Hold - 45 seconds MB crush and squat x 10 x3 Inch worm with push ups x 5 Pendulum lunges 3 es Goodmorings x 10 x 3
Strength
Front Squats 7's A bunch with tempo 1.3.1.3
WOD
Workout Format
5 Rounds 8 Cals 16 KBS (70/53) Cash Out
Strength
Friday, May 7th, 2021
General Warm-Up
SKipping 1 min Lunge+ Lunge+ Squat x 5 Push Ups 5-10 Dead Bugs x 5 ES Goodmornings x 10 x 3
Strength
A)200 meter- MB Forearm Crush 20 MB Crush and Squats x 4 B)DB Step Ups 14 (7/7) Reps x 6
WOD
Workout Format
20 KBS 200 meter Run. x 3 Cash Out Russian Twist Set of 10
Strength
Thursday, May 6th, 2021
General Warm-Up
Skipping 1 minute Inch Worm x 5 Goodmornings x 10 Scapula Push Ups x 10 Flutter Kicks x 30 sec Then Tricep sloppy push ups x 10 Jefferson Curls x 10
Strength
Pendlay Rows 5 x 7
WOD
Workout Format
20 minutes on the Clock 10 BB High Hang Clean (135/95) 50 DU 12 Burpee over Bar
Cross-Training
WARM-UP 3 Rounds not for time 25 penguin jump 10 half kneeling band rows each side 5 quarter depth Lunge jumps SKILL (Agility and Accuracy) WOD Cash in: Max pull up iso hold 5 Rounds for Time minus iso hold time 15 DB Bent over row (50/35) 15 Hammer curls (30/20)
Strength
Wednesday, May 5th, 2021
General Warm-Up
Skipping 30 seconds Side Planks - 30 seconds each side Inch worms x 5 MB Press Out x 10 MB Crush and Squat x 10
Strength
A) Weighted Push Ups Max Reps for 10 or DB Bench for 10 B)Palm in DB Bench 4 x 10 (light to med)
WOD
Workout Format
4 min AMRAP 5 Burpees 5 Push Ups 4 minute AMRAP Max Cals
Strength
Tuesday, May 4th, 2021
General Warm-Up
Farmer Carry x 200 meters RDL x 15 x 2 Rowing 100 meter sprints (note- Cal/Hr)
Strength
Barbell Deficit Deadlifts Triples Heavy
WOD
Workout Format
6 minutes on the timer 50 Thrusters Row/Bike remaining of time @90% x 2
Strength
Monday, May 3rd, 2021
General Warm-Up
Side Planks MB Crush and Squat MB Forearm Crush Banded Bent Over Rows Pendulum Lunges
Strength
Low Bar Back Squat 5,5,3,3,3
WOD
Workout Format
500 meter Row or Run 10 x Low Bar Back Squat @ 55% of strength
Strength
Friday, April 30th, 2021
Strength
Front Squat 3 RM 20 minutes
WOD
Workout Format
2 x 10 minutes Bear Complex 10 minutes to build 10 minutes to perform AMRAP - rest = work/work x 2
Strength
Thursday, April 29th, 2021
Strength
Bent Over BB Row 4 x 10/12
WOD
Workout Format
8 minute AMRAP 8 Cals 16 KBS (70/53) Cashout
Strength
Wednesday, April 28th, 2021
Strength
Deadlift 3 warm up sets 7 sets of 5 @ 90-92% of 3RM Working sets (not progressive)
WOD
Workout Format
8 minute AMRAP 12 Wall Balls (20/14) 9 Cals
Strength
Tuesday, April 27th, 2021
Strength
Strict Barbell Press - from the rack Incremental Progression 3- 5 reps
WOD
Workout Format
Buy In 21 Cals Then 3 Rounds 21 Thrusters 21 Burpee over Bar Cash Out 21 Cals
Strength
Monday, April 26th, 2021
Strength
Skill- Front Squats 8 minute EMOM 8 Box Jumps per minute Progressive for height
WOD
Workout Format
20 Minute AMRAP 400 meter Run/ Row/ Bike (18/16 cals) 20 Push Ups 30 Sit Ups 40 Squats
Strength
Friday, April 23rd, 2021
Strength
Deadlifts 3 Rep Max 30-35 minutes - 1-3 minute rest periods
WOD
Workout Format
8 minute AMRAP 4 minutes- 7 Cals 7 Burpee Over Bar 4 minutes 5 Cals 5 Burpees Over Bar
Strength
Thursday, April 22nd, 2021
Strength
Front Squats Tempo 1.3.1.3 Triples - moderate to heavy 25-30 minutes
WOD
Workout Format
21-15-9 Double KB Front Rack Squats Double Front Rack KB Lunges
Cross-Training
WARM-UP 3 Rnds not for time - 20 single unders - 10 push ups - 20 Alt Lunges SKILL Double Unders WOD "FERGIE" 5 Rnds for Max Bench Reps Max Reps Dumbbell Bench Press (50/30) - after fail - 20 Dumbbell Stiff Leg Deadlifts 20 Weighted Dumbbell Hip Thrusters
Strength
Wednesday, April 21st, 2021
Strength
Skill Practice- kipping Super Heavy Supported DB Rows Sets of 5 ES 15-20 minutes
WOD
Workout Format
Chipper 800 meter Run 80 Sit Ups 80 KBS (53/35) 80 Banded Rows 800 meter Run
Strength
Tuesday, April 20th, 2021
Strength
Barbell Complex Strict Press x 7 Push Press x 5 Push Jerk x 3 Progressive 20 minutes
WOD
Workout Format
5 Rounds 200 meter Run 20 Burpees 20 Lunges
General
Monday, April 19th, 2021
General Warm-Up
Dynamics 600 meter run Plank Complex
WOD
Workout Format
HEIDI- HERO WOD AMRAP in 23 minutes 23 Air Squats 23 Push-Ups 23 Kettlebell Swings (24/16 kg) 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps (24/20 in) On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Score is the total number of rounds and repetitions completed before the 23-minute clock stops.