by admin | Jan 13, 2023 | WOD
January 14, 2022
“Double or Nothing” [SWEAT]
TEAMS OF 2:
AMRAP 25min::
4,000m Bike
200 Double Unders
Max Power Snatches (95/65)
“I go, you go, except…”
*Every Break On Double Unders:
5 Burpees
- Can’t start next station until all partners are finished
- Both partners do penalty burpees.
*For those still working on DU, every 3-4 breaks…5 burpees.
[TRAIN] (115/75)
[COMP] (135/95)
Modifications
POWER SNATCH
- Power Clean
- Double Dumbbell Snatch
- Kettlebell Swings
DOUBLE UNDERS
- 300 Single Unders
- 30/24 Cal Ski, Bike or Row
4,000M BIKE
- 2,000m Row
- 2,000m Ski
- 1600m Run
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Pacer
- Score: Time
- Power Snatch: Should take less than 7 minutes to complete.
- 200 Double Unders: Should take less than 3 minutes to complete.
- Mile Run: Should take less than 10 minutes to complete.
Strategy
Simple
- Steady on the snatches.
- Reach on the double unders.
- Push the back half of the run.
Detailed
- The snatches are there to fatigue us. So we don’t need to sprint these.
- Hold on for big sets on the double unders. Unbroken if possible.
- The first 400m of the run will feel clunky. It’s OK. Once that shakes off lean in and push the final 1,000m.
Modifications
POWER SNATCH
- Power Clean
- Double Dumbbell Snatch
- Kettlebell Swings
DOUBLE UNDERS
- 300 Single Unders
- 30/24 Cal Ski, Bike or Row
1 MILE RUN
- 2,000m Row
- 2,000m Ski
- 4,000m Bike
After Party
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25′ Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25′ Double Dumbbell Overhead Carry
Rest as Needed Between Sets
by admin | Jan 12, 2023 | WOD
FRIDAY January 13, 2023
“Open Workout 19.5” [COMPETE / RX OPEN]
33-27-21-15-9:
Thrusters (95/65)
Chest to Bar Pull-ups
Time Cap: 20 Minutes
“Open Workout 19.5” [SWEAT]
33-27-21-15-9:
Thrusters (75/55)
Pull-ups
Time Cap: 20 Minutes
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Time
- Thrusters: Weight we could complete 25+ unbroken when fresh.
- Chest to Bar Pull-Ups: Variation we can complete 10+ unbroken when fresh.
Strategy
Simple
- Break everything early and often.
- Small sets on the pull-ups is smart.
- Breathe.
Detailed
- This workout is going to be a grind for most of us. We need to survive the rounds of 33 and 27 in order to survive the final chest to bar Fran.
- Break the thrusters and pull-ups early.
Modifications
VOLUME
- If needed for newer athletes
27-21-15-9-6
THRUSTERS
- Dumbbell Thrusters
- KB Goblet Thruster
- Wallballs
CHEST TO BAR PULL-UPS
- Ring Rows
- Bent Over Rows
- Banded Pull-Ups
- Chin Over Bar
After Party
3 Giant Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold
by admin | Jan 11, 2023 | WOD
THURSDAY January 12, 2023
“Best Out Of Three” [SWEAT]
3 Rounds x AMRAP 5:
3 Box Jumps (24″/20″)
6 Dumbbell Snatches (50/35)
9 Hand Release Push-ups
Rest 2 Minutes Between Rounds
Score: Total Rounds + Reps
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Sprint
- Score: Lowest Round
- Box Jumps: Should take less than 20 seconds to complete.
- Dumbbell Snatch: Should be unbroken every round.
- Hand Release Push-Ups: Should be completed in under 40 seconds.
Strategy
Simple
- Keep it cyclical.
- Smooth is fast.
- Aggressive transitions.
Detailed
- These rounds go quick, so we really want to push the transitions here.
- Unbroken sets on the rest allow this to keep moving.
Modifications
BOX JUMP
DUMBBELL SNATCHES
- Kettlebell Swings
- Sub Barbell
HAND RELEASE PUSH-UPS
- Standard Push-Ups
- Push-Ups to Box or Bench
- Dumbbell Bench Press
- Knee Push-Ups
After Party
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
Rest 2 Minutes Between Sets
by admin | Jan 10, 2023 | WOD
WEDNESDAY January 11, 2023
“Lost In The Sauce” [SWEAT]
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Dumbbell Push Press
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Dumbbell Push Press
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Dumbbell Push Press
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Dumbbell Push Press
Dumbbells: (35’s/25’s)
Barbell: (95/65)
Score: Total Dumbbell Push Press
Strategy
Simple
- Push the row.
- A planned break on the OHS is OK.
- Small quick sets on the HSPU can work well here.
Detailed
- A planned break on the overhead squats may not be a bad idea. Holding on for the set of 21 and 18 right into HSPU can be challenging.
- If we plan the break, the break can be quick, but give us just enough rest to get after the handstand push-ups.
Strategy
Simple
- Push the row.
- A planned break on the OHS is OK.
- Small quick sets on the HSPU can work well here.
Detailed
- A planned break on the overhead squats may not be a bad idea. Holding on for the set of 21 and 18 right into HSPU can be challenging.
- If we plan the break, the break can be quick, but give us just enough rest to get after the handstand push-ups.
Modifications
400 METER ROW
- 300m Run
- 400m Ski
- 800m Bike
OVERHEAD SQUAT
- Front Squat
- Goblet Squat
- Jumping Squats
HANDSTAND PUSH-UPS
- Raise Floor
- Standard Push-Ups
- Pike Push-Ups
After Party
3 Giant Sets:
:30 Second Kettlebell Side Plank (Left Arm)
:30 Second Kettlebell Side Plank (Right Arm)
50′ Dumbbell Death March
by admin | Jan 9, 2023 | WOD
TUESDAY January 10, 2023
[Part 1]
Deadlift
Build to a heavy 3
[Part 2]
“Marston” [SWEAT]
Workout Definition
20 min AMRAP
1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpee
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Grind
- Score: Rounds + Reps
- Deadlift: Should be no more than 85% of 1 rep max.
- Toes to Bar: Should take less than 45 seconds.
- Bar-Facing Burpees: Should take less than 90 seconds.
Strategy
Simple
- Brace for the deadlift.
- Smooth on the toes to bar.
- Steady is fast on the burpees.
Detailed
- This workout is all about the back half.
- Any movement on the burpees is progress. Avoid breaks here.
- Break the toes to bar if needed. Breaks can be quick here.
Modifications
DEADLIFT
- Sub Dumbbells
- Sub Kettlebell
- Reduce Weight
TOES TO BAR
- GHD Sit-Ups
- Candlesticks
- Abmat Sit-Ups
- Hanging Knee Raises
BAR-FACING BURPEES
- Burpee to Target
- Standard Burpee
- Line Facing Burpee
- Frog Hops
After Party
3 Sets, Not For Time:
10 Banded Barbell Bent Over Rows
10 Alternating Pistols
10 Double Kettlebell Snatch
10 Weighted Pistols
Rest 2:00 between sets.
by admin | Jan 8, 2023 | WOD
MONDAY January 9, 2023
[Part 1]
Hang Power Clean
Build to a Heavy Single
[Part 2]
“Nasty Girls V2” [SWEAT]
3 Rounds For Time:
50 Alternating Reverse Lunges
7 Burpee Pull-Ups
10 Hang Power Cleans (135/95)
Time Cap: 18 Minutes
[TRAIN] Single Leg Squats // Strict Chest to Bar Pull-Ups // Hang Power Cleans (175/115)
[COMP] Single Leg Squats // Ring Muscle-ups // Hang Power Cleans (175/115)
WOD Brief – Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Category: Threshold
- Score: Time
- Pistols: Completed in under 2 minutes.
- Muscle-Ups: No more than 2 sets.
- Hang Power Cleans: No more than 2 sets.
Strategy
Simple
- Breathe on the pistols.
- Reach on the muscle-ups.
- Smooth on the hang power cleans.
Detailed
- The pistols won’t get us winded so we can recover here a bit.
- If we can go unbroken on the rings, we should reach to try and do so.
- The hang power cleans can afford a quick break if needed.
Modifications
SINGLE LEG SQUATS
- Alternating Lunges
- Cossack Squats
- Goblet Squats
- Air Squats
RING MUSCLE-UPS
- Burpee Pull-Ups
- Renegade Row
- Bar Muscle-Ups
- Chest to Bar Pull-ups
HANG POWER CLEAN
- Kettlebell Swings
- Sub Dumbbells
After Party
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk
Rest 2:00 between sets.
