Category Archives: WODs

The Weekend WODs

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Saturday
Teams of 2

3 Rounds
2min Max Sandbag/Dball Cleans – L: 60/30; Spl: 100/80; S: 150/100
2min Max L: Pushups; Spl/S: HSPU
2min Max Box Step Ups (S: Jumps)
2min Max AKBS – L: 35/24; Spl: 53/35; S: 70/53
2min Max Cal Row or Bike
1min Rest
*Kind of a team version of Fight Gone Bad. Only 1 person works a time and you are trying to get as many reps as possible at each station. No rest between stations.

Sunday
In 10min, complete:
5 Rounds
15/12 Cal Bike or Row
15 KB SDLHP – L: 53/35; Spl: 70/53; S: 88/70

-rest 3min, then:

In 10min, complete:
5 Rounds
15 1-DB Goblet Lateral Lunges – L: 20/10; Spl: 35/25; S: 50/35
20/15 Pushups

-rest 3min, then:
In 10min, complete:
5 Rounds
15 *A* Squats
9 AKBS (yes, these are heavy!)
*The *A* Squat is where you squat with 45lb Plate between your feet, and jump on top of the plate at the end of each rep. Squat, Jump, Lockout, Repeat!

Unloaded 2/21/19

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Unloaded
In 10min, complete:
5 Rounds
7 Pullups
7 2-DB Thrusters – L: 20/10; Spl/S: 35/25
14 2-DB Walking Lunges

-rest 3min, then:

In 10min, complete:
5 Rounds
15/12 Cal Row or Bike
L: 15; Spl: 9; S: 6 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100

-rest 3min, then:

1min Plank Hold
100 V-Ups
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
*Cap = 30min. Feel free to hit different Plank positions in those three different minute holds.

Thursday 2/21/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M12M
3 Push Jerk
*Set 1 Moderate, Sets 2 & 3 Heavy, Set 4 Moderate.
+
2 Sets of L: Max Hang from Pullup Bar; Spl: Super Slow Pullup Negative (jump to chin above bar and go down as slow as humanly possible); S: Max Chin-over-Bar Pullup Hang b/t sets
*Find a modification which taxes your ability to hold a position.

WOD
AMRAP 15
L: 45; Spl/S: 90 Double Unders
12 Push Presses – L: 75/55; Spl: 95/65; S: 115/75
9 Power Cleans
6 Thrusters
*We want to see a minimum of 3 rounds. All of the barbell work should be done in touch & go sets. A good strategy would be 11 PP, into 1 PP + 8 PC, into 1 PC + 6 Thrusters.

Unloaded
In 10min, complete:
5 Rounds
7 Pullups
7 2-DB Thrusters – L: 20/10; Spl/S: 35/25
14 2-DB Walking Lunges

-rest 3min, then:

In 10min, complete:
5 Rounds
15/12 Cal Row or Bike
L: 15; Spl: 9; S: 6 Sandbag Cleans – L: 60/30; Spl: 100/60; S: 150/100

-rest 3min, then:

1min Plank Hold
100 V-Ups
1min Plank Hold
100 Flutter Kicks (L+R=1)
1min Plank Hold
*Cap = 30min. Feel free to hit different Plank positions in those three different minute holds.

Daily Reading
1. The Many Ways Bad Sleep Makes You Fat!
2. Belly Breathing Done Correctly

Wednesday 2/20/19

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Strength Cycle: Open Cycle

Strength/Skill
OTM for 10min
1 Power Clean and Jerk @ 80%
*We want fast, clean reps to maximize power output. As we’re only doing 1 rep each minute, feel free to partner up with someone to give each other that extra push.

WOD
3 Rounds
21 Burpees (S: Over Bar)
15 T2B
9 Power Snatch – L: 75/55; Spl: 115/75; S: 135/95
*Cap = 16min. Time domain is 10-15min. The Burpee pace should be aggressive but steady, the T2B should not exceed 3 sets, and the Snatches can be done as fast singles or touch and go sets.

Daily Reading
1. 6 Unhealthy Norms Plaguing Us All
2. Tip: You Do Not Have Adrenal Fatigue

Tuesday 2/19/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M12M
4 L: Front Squat; Spl/S: Back Squat @ ~80%
*Heavy sets of 4 will be the prescription this cycle. Don’t look to exceed 80% as we’re doing a linear progression squat cycle during the Open. (Meaning the weight will increase each week.)
+
20 RKBS – L: 53/35; Spl: 70/53; S: 88/70
*We’re throwing in extra posterior work on Tuesdays in this cycle. Monday = Guts; Tuesday = Butts.

WOD
L: 30, 20, 10
Spl/S: 40, 30, 20, 10
Wallballs
Box Step Overs (S: Jump Overs)
*This workout is intended to be sub-10min. The wallballs are going to pump the legs out, so find a box over pace that minimizes extra wasted movement. Stay close to that box.

Daily Reading
1. “Why Can’t I Lose Weight?” Great Question. Here’s the Truth.
2. ‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body.

Monday 2/18/19

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Strength Cycle: Open Cycle

Strength/Skill
E3M15M
3 L: Power Snatch; Spl/S: Squat Snatch @ 80%
*Drop and reset each rep. Stick to 80%. We’ll increase weight in subsequent weeks.
+
12-20 1-DB Russian Twists – L: 30/20; Spl/S: 50/35 (L+R=1)
*We’re throwing in additional Ab work on Mondays in this cycle. Spring is coming, after all, and we gotta get those abs popping.

WOD
AMRAP 15
L: 12/7; Spl/S: 15/9 Cal Bike or Rower or Run 200m
L: 6 Pullups; Spl: 9 C2B; S: 12 C2B
9 2-DB Clean and Jerk – L: 30/20; Spl/S: 50/35
*This AMRAP has small chunks of movement, so you’ll need to hustle the transitions without very much standing around. Nothing in this workout should hang you up for very long.

Daily Reading
1. What I Learned When I Actually Read That New BMJ Breakfast Study
2. Modern Thinking Is Getting Happiness All Wrong

Unloaded 2/17/19

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Unloaded
E2M16M

12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round.
Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25
Min 2) 20 Abmat Situps
Min 4) 14 2-DB Front Rack Lunges
Min 6) 1min Plank
Min 8) 14 2-DB Thrusters
Min 10) 1min Star Plank (30sec each side)
Min 12) 25 Air Squats
Min 14) 20 V-Ups

-rest 4min, then repeat after switching Bike/Rower with a friend. Strive to be done with each round with about 20sec of rest. Scale reps/cals where needed.

*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.

The Weekend WODs

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Saturday
Teams of 2
AMRAP 15
10 Clusters (Clean + Thrusters) – L: 75/55; Spl: 115/75; S: 155/105
20 T2B
10 Clusters – add L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
10 Clusters – add another L: 5lbs; Spl: 10lbs; S: 20lbs
20 T2B
…Keep going up until the 15min mark

-rest 5min, then:

AMRAP 15
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Push Press – L: 45/35; Spl: 75/55; S: 95/65
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Rack Lunges – same weight
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Front Squats – add 20/10lbs
Run 400m (200m each) or Row 500/400m or Bike 1000/800m
50 Back Squats – add another 20/10lbs

Sunday
E2M16M

12/9 Cal Bike or 15/11 Cal Rower “buy-in” at the beginning of each round.
Min 0) 14 2-DB Front Squats – L: 20/10; Spl: 25/15; S: 35/25
Min 2) 20 Abmat Situps
Min 4) 14 2-DB Front Rack Lunges
Min 6) 1min Plank
Min 8) 14 2-DB Thrusters
Min 10) 1min Star Plank (30sec each side)
Min 12) 25 Air Squats
Min 14) 20 V-Ups

-rest 4min, then repeat after switching Bike/Rower with a friend. Strive to be done with each round with about 20sec of rest. Scale reps/cals where needed.

*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.

Friday 2/15/19

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Strength Cycle: Open Prep Cycle – Week 4 of 4

Strength/Skill
E2M14M
2 Front Squat @ 85%
*If you’re not sure of your 1RM, then just make sure you’re going heavier than last week.
+
Bike / Row / Single Unders for Rest between sets

WOD
E4M16M
6 Power Snatch – L: 95/65; Spl: 135/85; S: 185/125
12 Push Jerk
18 Deadlift
Row/Bike/DU in remaining time
*No rest, just constant movement, just like last week

Daily Reading
1. When the Wheels Come Off, Part 1: Progress Not Perfection
2. 10 Moves To Help Ease Joint Pain