by admin | May 11, 2021 | WOD
WEDNESDAY 12 MAY 2021
Frank the Tank
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135) (135/95) (95/65)
12 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155) (185/135) (135/95)
9 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185) (225/155) (185/135)
6 Lateral Barbell Burpees
AFTER PARTY BOOTY WORK
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)
Then…
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)
Frank’s At Home Version
AMRAP 5:
Buy-In: 25 Double Dumbbell Thrusters
12 Double Dumbbell Deadlifts (50/35)
12 Dumbbell Facing Burpees
5:00 Rest
AMRAP 5:
Buy-In: 20 Double Dumbbell Thrusters
9 Double Dumbbell Snatches
9 Barbell Facing Burpees
5:00 Rest
AMRAP 5:
Buy-In: 15 Double Dumbbell Thrusters
6 Double Dumbbell Devil’s Press
6 Dumbbell Facing Burpees
by admin | May 10, 2021 | WOD
TUESDAY 11 MAY 2021
“Meet The Press”
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (95/65) (75/55)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (95/65) (75/55)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65) (75/55)
Score = Log rounds and reps completed at 18:00
AFTER PARTY SWOLE WORK
3 Sets For Quality:
8 Half Kneeling Landmine Press https://www.youtube.com/watch?v=ORoOn93dnh4
8 Dual Dumbbell Prone Row https://www.youtube.com/watch?v=BcQbmFkcrRQ
16 Banded Triceps Extensions https://www.youtube.com/watch?v=HXia-KuaBu4
“Meet the Press” – Home Version
AMRAP 18:
200m Run
12 Toe Raises (Holding Dumbbell) https://youtu.be/Q7T1s_CQ8TM
9 Double Dumbbell Strict Presses
200m Run
12 Toe Raises
15 Double Dumbbell Push Presses
200m Run
12 Toe Raises
21 Double Dumbbell Push Jerks
Dumbbell: 50/35
by admin | May 10, 2021 | WOD
MONDAY 10 MAY 2021
Extended Warm-Up/Primer (15:00)
Part A)
3 Rounds for Quality but with intention, don’t be a sloth
Near Max Set of Dumbbell Push-Ups
:30sec Single Legged Glute Bridge Hold
:30sec Double Dumbbell Squat Hold
Part B)
Build to a moderate weight:
5 Single Dumbbell Lateral Box Step-Ups (each leg)
Athletes choice on all weights and intensity but the first priority is great movement quality.
15min time cap for both.
Back Squat Waves
Every 2:30 sec x 9 sets (22:30 total time)
Have your weights prepared so you can use :30 sec to switch weights, 2min to rest.
All percentages are based off most recent 5RM Back Squat
Wave #1
7 reps @ 65%
5 reps @ 70%
3 reps @ 75%
Wave #2
7 reps @ 70%
5 reps @ 75%
3 reps @ 80%
Wave #3
7 reps @ 75%
5 reps @ 80%
3 reps @ 85%
AFTER SQUAT PARTY
Every Min on the Min x 5min
SAME MIN: 4 Single Arm Devils Press + 4/Arm Single Overhead Lunge (50/35)(35/20)
Drop & Pop- HOME VERSION
30-20-10
Goblet Squats
Devils Press
Box Jumps
by admin | May 6, 2021 | WOD
FRIDAY 07 MAY 2021
Tempo Front Squats
6 sets: Every 90 seconds (9min)
2 Tempo Front Squats
Tempo: 5 Seconds Down (No Pause)
Set 1 – 55% of 1RM Front Squat
Set 2 – 60%
Set 3 – 65%
Sets 4-6 – 65-70%
“Ringer”
5 Rounds for time:
3 Ring Muscle-ups
6 Front Squats (155/105)(135/95)
9/6 Calorie Assault Bike
15min time cap.
AFTER PARTY
On the 3:00 x 3 Sets:
25′ Double Dumbbell Pausing Walking Lunges
25′ Double Dumbbell Walking Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground.
Dumbbells held in the front rack position, with hands on handles.
“Put a Ring on It” – HOME VERSION
10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats (any)
100m Run
by admin | May 5, 2021 | WOD
THURSDAY 06 MAY 2021
“Stand and Deliver”
AMRAP 16:
10 Double DB Box Step Overs (50/35) – 24″/20″) (35/20)
100m DB Farmer’s Carry (50/35)(35/20)
200m Run
:30 L-Sit (Accumulate)
Score = The number of rounds and reps completed in the 16:00 window
Log meters as reps
Log seconds as reps
Example: If you get through 3 rounds and
Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds +
AFTER PARTY
4 Sets For Quality:
10 Tempo Single Leg Romanian Deadlifts (4 Seconds Negative & Stand)
15 Weighted Sit ups
20 Empty Bar Bent Over Rows (Supinated Grip)
“Stand and Deliver” – HOME VERSION
AMRAP 16:
10 Double DB Reverse Lunges
100m Farmers Carry
200m Run
:30 L-Sit (accumulate)
by admin | May 4, 2021 | WOD
WEDNESDAY 05 MAY 2021
“Shuffle the Deck”
On the 3:00 x 6 Rounds: (18min workout)
Rounds 1-3: (0-9min)
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)(75/55)
Rounds 4-6: (9-18min)
10 Thrusters (95/65)(75/55)
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike
Score = Slowest round of 3, to complete each round.
by admin | May 3, 2021 | WOD
TUESDAY 04 MAY 2021
Every Min on the Min x 6min:
2 Clean and Jerks
Building in weight for a heavy double for the day.
DO NOT have to be unbroken but within the minute.
Squat or Power – work your weakness!
“Shin Guard”
For Time
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)(115/80)
Score = Time it takes to complete the workout
Time cap 15min
AFTER PARTY
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
15 Banded Triceps Extension
“Shin Guard” – HOME VERSION
For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
18-30-42
Single Dumbbell Hang Clean and Jerks
(Switch Arms Every 6 Reps)
AFTER PARTY
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups
“Shuffle the Deck” – HOME VERSION
On the 3:00 x 6 Rounds:
Rounds 1-3:
10 Ten Meter Shuttle Runs
8 DB Renegade Rows
10 Double Dumbbell Thrusters (any)
Rounds 4-6:
10 Double Dumbbell Thrusters (any)
8 DB Renegade Rows
100m Run
by admin | May 2, 2021 | WOD
Monday, May 3, 2021
“Two Thousand Words”
Partner Workout For Time:
2,000/1,600m Row or 1mile Run
40 Bar Muscle-ups or 40 Burpee Pull-Ups
16 Rounds of “Macho Man” (155/105)(135/95)*
*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
30:00 time cap.
Scoring – total time to complete the workout with your partner.
Break the rowing or running up however you’d like.
EFFICIENCY TIPS & STIMULUS
2000m Row, 500m transitions are ideal, but are more tiring. 250m are less tiring but there are more transitions. Keep the straps lose on the rower for easy access to the foot pad. Same for running, shorter distances 200m vs 400m may keep you quicker in the end.
Consider two athletes as one. It is more beneficial to do small sets with quick transitions, than to do big sets requiring longer rest. If the plan isn’t working, change it.
For “Macho Man” – slow is smooth and smooth us fast. Yes, be powerful, but move with purpose and precision. Erratic movement will be punished.
MODIFICATIONS
Row: Decrease Distance, 4,000/3,600m Bike Erg, 100/70 Cal Assault Bike
Muscle -Up: Decrease Reps, Burpee Pull Ups
“MACHO MAN”: Decrease Load
Power Clean from the Hang with a Dumbbell
Front Squat to a target holding a DB/Med Ball
Push Jerk with a Single DB
AFTER PARTY
On the 3:00 x 3 Sets:
50′ Double Dumbbell Walking Lunge
(Dumbbells must be in proper rack position (Hands on handles))
“Two Thousand Words” – Home Version
For Time:
800 Meter Run
30 Burpees to a Target
10 Rounds of Dumbbell “Macho Man”
Dumbbell “Macho Man”:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
by admin | Apr 30, 2021 | WOD
Saturday 1 May 2021
“Two Thousand Words”
Partner Workout For Time:
2,000/1,600m Row or 1mile Run
40 Bar Muscle-ups or 40 Burpee Pull-Ups
16 Rounds of “Macho Man” (155/105)(135/95)*
*Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
30:00 time cap.
Scoring – total time to complete the workout with your partner.
Break the rowing or running up however you’d like.
EFFICIENCY TIPS & STIMULUS
2000m Row, 500m transitions are ideal, but are more tiring. 250m are less tiring but there are more transitions. Keep the straps lose on the rower for easy access to the foot pad. Same for running, shorter distances 200m vs 400m may keep you quicker in the end.
Consider two athletes as one. It is more beneficial to do small sets with quick transitions, than to do big sets requiring longer rest. If the plan isn’t working, change it.
For “Macho Man” – slow is smooth and smooth us fast. Yes, be powerful, but move with purpose and precision. Erratic movement will be punished.
MODIFICATIONS
Row: Decrease Distance, 4,000/3,600m Bike Erg, 100/70 Cal Assault Bike
Muscle -Up: Decrease Reps, Burpee Pull Ups
“MACHO MAN”: Decrease Load
Power Clean from the Hang with a Dumbbell
Front Squat to a target holding a DB/Med Ball
Push Jerk with a Single DB
AFTER PARTY
On the 3:00 x 3 Sets:
50′ Double Dumbbell Walking Lunge
(Dumbbells must be in proper rack position (Hands on handles))
“Two Thousand Words” – Home Version
For Time:
800 Meter Run
30 Burpees to a Target
10 Rounds of Dumbbell “Macho Man”
Dumbbell “Macho Man”:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
by admin | Apr 29, 2021 | WOD
Friday 30 APR 2021
Cluster
On the 2:00 x 6 Rounds
2-2-2-1-1-1 Cluster
STIMULUS
YASSSSSSS! Heavy Clusters!!
Building to a heavy single for the day over 6 working sets.
When building today, we want to think “I’m going to lift as heavy as my body allows today without being pulled out of position.”
Karen! Run!
10 Rounds For Time:
12 Wall Balls (20/14)
100m Run
15min time cap
AFTER PARTY
3 Giant Sets:
7 Romanian Deadlifts (any weight that allows for unbroken sets)
4-7 Kipping Deficit HSPU (4.5”/3”)
7 Romanian Deadlifts
4-7 Kipping Deficit HSPU (4.5”/3”)
Rest as needed between sets.
Karen! Run! – Home Version
10 Rounds For Time:
12 Single Dumbbell Thrusters (Switch arms every round)
100m Run
