Warm up: 20 lunges / 10 air squats / 100′ High skip / 100′ back pedal
- Front Rack Lunge: 3 x 6 each leg
2. 2 Rounds for time:
80 Double unders
40 Kettlebell swings
20 Pullups
lunge
WOD Thursday February 4th
Warm up: 3 rounds 10 lunges / 8 ghd sit ups
- Front rack lunge: 3 x 6 each leg
2. As many rounds as possible in 5 minutes:
10 Calorie effort on a thing
10 Hang power snatches @ 75 / 53
Rest 2 Minutes
As many rounds as possible in 5 minutes:
10 Calorie effort on a different thing
10 Hang snatches @ 75 / 53
Rest 2 Minutes
As many rounds as possible in 5 minutes:
10 Calorie effort on a different thing
10 Overhead squats @ 75 / 53
WOD Thursday January 21st
Warm up: 2 rounds of: 10 Toy soldiers / 30 seconds of butt kickers / 10 walking lunges
- Front Rack Lunge: 3 x 8 each leg
2. 3 Rounds for time:
20 Ab wheel rollouts
10 Kneeling squat jumps
5 Shoulder to overhead @ pretty heavy
*Ab wheel rollouts are very difficult the first time you try them. Kneeling is recommended. The standing version is something you can work towards.
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 Wednesday October 28th
Warm up: 400 meter run / 10 Burpees
For Time:
30 Overhead Lunges
60 Mountain climbers
30 Glute ham Sit ups
3 Rope Climbs (legless if you can)
60 Push press
3 Rope Climbs (legless if you can)
30 Glute ham Sit ups
60 Mountain climbers
30 Overhead lunges
WOD Thursday August 20th
Warm up: Dynamic mobility / Empty bar work
- 20 minutes to build to a max:
1 Power clean
2 Hang power cleans
1 Power clean
*This is a complex, hang on to the bar.
2. 8 Rounds for time:
8 Box step overs ( use dumbbells or kettlebells )
8 Lunges ( hold the same stuff )
*these are single count movements
WOD Wednesday July 15th
“MANnie”
5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)
50 Double unders
50 Sit ups
4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg)
40 Double unders
40 Sit ups
3 Power snatches @ 165 (each snatch is followed by 1 overhead lunge per leg)
30 Double unders
30 Sit ups
2 Power snatches @ 175 (each snatch is followed by 1 overhead lunge per leg)
20 Double unders
20 Sit ups
1 Power snatch @ 185 (each snatch is followed by 1 overhead lunge per leg)
10 Double unders
10 Sit ups
WOD Wednesday May 13th
Warm up: Get ready to run
For time:
800 meter run
20 Deadlifts
800 meter run
40 Burpees
800 meter run
60 Lunges
WOD Tuesday May 5th
Warm up: Band work
- Tabata strict press
2. Reverse tabata Strict press
3. For time:
100 lunges
100 Bulgarian split squats
100 Lunges
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers
As many rounds as possible in 10 minutes of:
10 Pushups
20 Swings
As many rounds as possible in 10 minutes of:
10 Push presses
20 Lunges
