by admin | Mar 29, 2021 | WOD
TUESDAY 30 MARCH 2021
Weighted Strict Pull-up
On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups
· These sets of 5 are designed to be completed unbroken.
· You can hang as needed in the bottom between reps.
· If you aren’t quite ready for weighted can simply look to choose a band that is lighter. than they typically use in order to build strength.
· There is the option to increase in weight (or decrease assistance) or stay at one challenging weight (or assistance) across
· Enter the weight used for all 6 sets
Don’t Stop Me Now
AMRAP 18:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees
· Score = Calories accumulated over the 18 minutes
AFTER PARTY – Body Armor
1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)
2. 3×10 Strict Toes to Bar
3. 3×100′ Single Kettlebell Farmers Carry (Each Side)
*Rest as Needed Between Sets*
Don’t Stop Me Now – HOME VERSION
On the 3:00 x 8 Sets:
50 Double Unders
12 Burpees
Max Shuttle Runs [10m
*2 Minutes Rest Between Rounds*
by admin | Mar 28, 2021 | WOD
MONDAY 29 MARCH 2021
“RENT”
3 Rounds For Time:
500/400m Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)(35/20)
20 Toes to Bar
· 30min time cap
AFTER PARTY- Gymnastics Pressing Stamina
4 Rounds for Quality:
6 Strict Handstand Push-ups
10 Strict Bar Dips
RENT – HOME VERSION
3 Rounds For Time:
400m Run
40 Single Dumbbell Goblet Squats
30 Alternating Dumbbell Power Snatches
20 Weighted Sit-ups
by admin | Mar 28, 2021 | WOD
MONDAY 29 MARCH 2021
“RENT”
3 Rounds For Time:
500/400m Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)(35/20)
20 Toes to Bar
· 30min time cap
AFTER PARTY- Gymnastics Pressing Stamina
4 Rounds for Quality:
6 Strict Handstand Push-ups
10 Strict Bar Dips
RENT – HOME VERSION
3 Rounds For Time:
400m Run
40 Single Dumbbell Goblet Squats
30 Alternating Dumbbell Power Snatches
20 Weighted Sit-ups
by admin | Mar 26, 2021 | WOD
SATURDAY
TBD
by admin | Mar 25, 2021 | WOD
FRIDAY
TBD
by admin | Mar 24, 2021 | WOD
THURSDAY 25 March 2021
Mobility
“Replenish II” (34min total)
3 Rounds of:
2min Max Calorie Assault Bike
2min Rest
10 Rounds of:
Hollow Rocks or Holds :40 sec ON/:20 sec OFF x 10 min
3 Rounds of:
2min Max Calorie Row
2min Rest
AFTER PARTY -RECOVERY
10-15 Minutes of Stretching & Rolling
Recommended Targets:
* Calves
* Glutes
* Quads
* Hamstrings
“Replenish II” – Home Version
3 Rounds of:
2min Run in Place or Jog Outside
2min Rest
10 Rounds of:
Hollow Rocks or Hold :30 sec ON/:30 sec OFF x 10 min
3 Rounds of:
2min Max Jumping Jacks or Mountain Climbers
2min Rest
by admin | Mar 23, 2021 | WOD
WEDNESDAY 24 March 2021
Extended Warm-Up:
Every 3min x 9 Min: Building in weight
:30 sec Bike + 6 Deadlifts + 5 Hand Release Push-Ups
:30 sec Bike + 4 Deadlifts + 5 Hand Release Push-Ups
:30 sec Bike + 2 Deadlifts + 5 Hand Release Push-Ups
“Dia-bolical”
For Time:
15/9 Cal Bike, 21 Deadlifts (225/155)
15/9 Cal Bike, 42 Hand Release Push-ups
15/9 Cal Bike, 15 Deadlifts (225/155)
15/9 Cal Bike, 30 Hand Release Push-ups
15/9 Cal Bike, 9 Deadlifts (225/155)
15/9 Cal Bike, 18 Hand Release Push-ups
· 25min time cap
· Scaling suggestion (55-60% of your 1RM Deadlift)
AFTER PARTY – Skill Accessory
10 Rounds For Quality:
8/6 Calorie Ski Erg
8 Alternating Pistols
2 Legless Rope Climbs
· 1-2 Minute Rest Between Rounds
“Dia-bolical” – HOME VERSION
200m Run, 42 Double Dumbbell Deadlifts
200m Run, 42 Hand Release Push-ups
200m Run, 30 Double Dumbbell Deadlifts
200m Run, 30 Hand Release Push-ups
200m Run, 18 Double Dumbbell Deadlifts
200m Run, 18 Hand Release Push-ups
by admin | Mar 22, 2021 | WOD
TUESDAY 23 March 2021
Extended warm-up:
Every 3min:
4 Wallball + 4 Box Jumps + 4 Lat. BB Burpees + 4 Power Snatches
· Build in weight
“The Old Block”
For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees
20 Power Snatches (115/85)
1,000 Meter Row
· 20min time cap
Scaling suggestion (60-65% 1RM Power Snatch)
AFTER PARTY – Body Armor
4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
Rest As Needed Between Sets
“The Old Block” – HOME GYM
For Time:
80 Air Squats
40 Single Dumbbell Step Back Lunges (20 Each)
40 Lateral Burpees Over Dumbbell
40 Alternating Dumbbell Snatches
800m Run
by admin | Mar 21, 2021 | WOD
Monday 22 March 2021
Push Jerk
5-4-3-2-1
· 15min total time, 5min will include warm-up.
· Minimum of 5 unbroken, working sets of Push Jerks out of a rack.
“Divide and Conquer”
15 AMRAP
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar
· Scaling suggestion (55-60% of today’s 1 rep Push Jerk)
· Goal 3-5 rounds.
AFTER PARTY
Gymnastics Conditioning
Every 2:00 x 4 Rounds:
5 Strict Chest to Bar Pull-ups
10/8 Calorie Assault Bike
5 Bar Muscle-ups
· Score is Slowest Round
“Divide and Conquer” – Home Version
AMRAP 15:
30 Double Unders
15 Double Dumbbell Push Jerks
30 Double Unders
15 Weighted Sit-ups
by admin | Mar 19, 2021 | WOD
SATURDAY March 20, 2021
TBD
