Blog Archives

WOD 05/01/2020

4/30/2020

Filthy Fifty-ish
For time:

50 Box jump/ Step ups
50 Pull ups/ Bent over rows
50 Kettlebell swings
50 Alternating Lunges
50 Knees to elbows/ Sit ups
50 Push press, BB/DB/KB- 45/35
50 Good Mornings BB/DB/KB
50 Wall ball shots/ Thrusters BB/KB/DB
50 Burpees
50 Double unders/ 100 singles

WOD 04/30/2020

4/29/2020

Strength: Superset 4 x 8-10 reps
Weighted(or not) cossack squat
Pistol (to a chair)
Jumping squats
2 minute rest of course between supersets
---
WOD: 16 min emom
Min 1: 6 hang squat cleans w/ BB, KB or DB (3 per side if KB or DB)
Min 2: 12-14 jumping lunges
Min 3: 5 burpees into max tuck jumps for remainder of the min
Min 4: rest

WOD 04/29/2020

4/28/2020

WOD: 9 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
7 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
5 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
3 minute AMRAP
5 Burpees
10 Jumping Lunges
15 Sit Ups
20 Double Unders or 20 Jumping Jacks or 40 Single Unders
Rest 2 Min
1 minute AMRAP Max Sit ups

WOD 04/28/2020

4/27/2020

Strength: Super set 4 x 8-12 reps
Curls (per arm)
Bent over rows (per arm)
40 shoulder taps in between each set* (push up position, 20 per arm)
Rest two minutes between supersets
*Curls plus Rows = one set, just in case anyone was wondering ---
WOD: For time
18-15-12-9-6-3
Kettlebell Swings
Dips on chair/whatever you have
200 m run in between each round (So that's 5 rounds of running)

WOD 04/27/2020

4/26/2020

Strength: Rotating EMOM x 12
Min 1- Cossack Squat 30 sec
Min 2- Reverse Lunges 30 sec
Min 3- KB Stiff leg Deadlifts 30 sec
Min 4- Goblet Squats 30 sec
---
WOD: 3 Rounds of 10-8-6-4-2
Vert Kettlebell Swings
Alternating Toe Reach
Alternating KB squat cleans
V-Ups
KB Sumo Deadlift High Pull
Russian twist x2 (R/L=1)

WOD 04/24/2020

4/23/2020

Strength:
Even Min - :30 Z press*
Odd Min - :30 Diamond Push-ups
*If you don't have two like db's or kb's, figure out how many you can do splitting up for :30 (half the time one arm, the other :15 the other arm)
---
WOD: Every 4 minutes x 5 rounds
10 - Alt.KB/DB C&J (5 each arm)
10 - Renegade Push-up/ Rows
20 - Russian Twists
20 - Double unders or 40 singles or 20 Jumping Jacks
*If you don't have two like db's, do hand release pushups.

WOD 04/23/2020

4/23/2020

Strength: 4 rounds
One arm Overhead lunge 6-8 per arm
Right into 30 sec bottom of goblet squat hold
---
WOD: 20 min EMOM
Min 1 – 5-7 burpee into SQUAT jump
Min 2 – 40 shoulder touches (push up position)
Min 3 – Toe touches to KB/DB for full minute
Min 4 – Rest

WOD 04/22/2020

4/21/2020

30 Minute rotating EMOM
Minute 1- Dubs/singles/J.Jacks
Minute 2- Sit Throughs
Minute 3- Step-ups
Minute 4- Walk out Push-Ups
Minute 5- Alt. Toe Reaches
Repeat 6 rounds- Rest when needed

WOD 04/21/2020

4/20/2020

Strength: Superset - 3 rounds
30 sec handstand hold immediately into
Max seated strict press (20 reps max/10 max per arm if only have one DB or KB) Rest 2 min between sets
---
WOD: 25-15-5-15-25
Push press (each arm if just one db or kb) *
3x double unders (so...75-45-15-45-75)
200 m run or row (some of you have a rower of your own) between rounds
*A few of you do have your own barbell. So I wouldn't do more than 95#'s on this so as to nearly go unbroken on the push presses if not unbroken.

WOD 04/20/2020

4/19/2020

Strength: Ping Pong EMOM x 10
Even minutes - Wall sit (try to go the entire min)
Odd minutes - 30 sec Max Goblet Squats with KB, DB, or whatever you have
---
WOD: For time
20-18-16-14-12-10-8-6-4-2
Alternating Reverse Lunges
20-18-16-14-12-10-8-6-4-2 V-ups or Situps
20-18-16-14-12-10-8-6-4-2 Vertical KBS
You can swing a db from the end but it's not quite as natural feeling as using a KB
---
Extra Credit: Plank Holds
4 sets of 1 min, 30 sec Rest