Warm up: 3 Rounds: 8 Back extensions / 12 Air squats
- Deadlift: 2 x 5 reps @ 80%
2. As many rounds as possible in 12 Minutes of:
200 Meter row
20 Overhead squats 45 / 33
10 Pullups
Deadlift
WOD Monday January 18th
Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats
- Back squat: 2 sets of 5 @ 85%
2. “I Have a Dream”
6 Rounds for time of:
30 Double unders
3 Deadlifts
3 Hang power cleans
3 Front squats
3 Jerks
300 Meter run
- Same weight for all of the barbell movements.
- Try to hold onto the bar and perform them as a complex.
- Don’t punk out on your weights.
The time is always right to do what is right.
WOD Friday January 15th
Warm up: 2 minutes on a thing / X walk / Seated good mornings
- Deadlift: 3 x 5 @ 77.5%
2. 30, 20, 10 Reps for time:
Ring Pushups
Lateral bench jumps
Overhead squats 75 / 53
WOD Friday January 8th
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction /
- Deadlift: 3 x 5 @ 75%
2. For time:
8 Power snatches
10 GHD Sit ups
7 Power snatches
10 Toes to bar
6 Power snatches
10 GHD sit ups
5 Power snatches
10 Toes to bar
4 Power snatches
10 GHD sit ups
3 Power snatches
10 Toes to bar
2 Power snatches
10 GHD sit ups
1 Power snatch
10 Toes to bar
2021 Winter Strength cycle
2021 Strength cycle:
Week 1
Monday: Back squat: 3 x 5 @ 80%
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 75%
Week 2
Monday: Back squat: 3 x 5 @ 82.5%
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 77.5%
Week 3
Monday: Back squat: 2 x 5 @ 85%
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 2 x 5 @ 80%
Week 4
Monday: Back squat: 2 x 5 @ 87.5 %
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 82.5%
Week 5
Monday: Back squat: 3 x 3 @ 90%
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 3 x 3 @ 85%
Week 6
Monday: Back squat: 2 x 2 @ 95%
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 2 x 2 @ 90+%
Week 7
Monday:
Back squat: 3 x 3 @ 80%
Press + Push press: 3 x 3 @ 80%
Deadlift: 2 x 2 @ 80%
Tuesday: Conditioning
Wednesday: Total
WOD Friday December 18th
Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs
1. Every minute complete the following reps:
1 Deadlift @ Heavy
2 Wallballs
*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*
So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs
2. For time:
60 Pushups
60 Double unders
40 Sit ups
40 Double unders
20 Burpees
20 Double unders
WOD Friday November 27th
Warm up: 2 rounds – 200 meter run / 10 ghr / 10 ghsu
- Snatch grip Deadlift: 4 x 4
2. Open Workout 17.5:
10 Rounds for Time: (Time Cap of 40 min)
9 Thrusters @ 95 / 63
35 Double Unders
Scaled: 65 / 43 and Single Unders
WOD Friday November 13th
Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges
- Snatch grip deadlift: 5 x 5
2. For time:
100 Pushups
100 Sit ups
100 Air squats
WOD Friday November 6th
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks
- Snatch grip deadlift: 6 sets of 5
*Increase weight
2. For time:
20 Pistols
50 Double unders
40 Air squats
50 Double unders
60 Kettlebell swings
50 Double unders
40 Air squats
50 Double unders
20 Pistols
WOD Friday October 30th
Warm up: X walk x 10 steps in each direction / Single leg hip bridge / 10 GHD sit ups
- Deadlift: Find a max for the day.
2. “Elizabeth”
21,15,9 reps for time of:
Cleans (squat) @ 135 / 93
Ring dips
