Today’s WOD
04/02/2020
Metcon
FULL TOOLS for Strength:
Hang Snatch
3 x 3 @ 80-85%; you can drop singles
Power Clean
7 x 3; start sets at a weight that feels heavy and build AHAP
Front Squat (from floor)
5 x 5; this will be very hard. Clean your first rep (power or squat) and finish 5 more reps. Do this as heavy as you feel like you can clean
Deadlift or Clean Pull
5 x 5; if you have heavier weights, do the deadlift; if you have lighter weights, do the clean pull
5 Rounds for Quality
Ring Dips or Strict Press - 5 x max reps; heavy
Strict Pull Up - 5 x max reps
GHD Sit Up - 15-20 reps
Hang Snatch
3 x 3 @ 80-85%; you can drop singles
Power Clean
7 x 3; start sets at a weight that feels heavy and build AHAP
Front Squat (from floor)
5 x 5; this will be very hard. Clean your first rep (power or squat) and finish 5 more reps. Do this as heavy as you feel like you can clean
Deadlift or Clean Pull
5 x 5; if you have heavier weights, do the deadlift; if you have lighter weights, do the clean pull
5 Rounds for Quality
Ring Dips or Strict Press - 5 x max reps; heavy
Strict Pull Up - 5 x max reps
GHD Sit Up - 15-20 reps
Metcon
LIMITED TOOLS for Strength:
DB Hang Snatch to Full Lunge
5 x 6/6 per side
Offset Hang Squat Clean - another unique movement. Take from the hang position w/ DB in one hand, KB or another DB in the other. Hang Squat Clean one and let the other continue to hang at your side. It IS okay if the two weights are different - try cleaning the heavier and lighter to see which is harder
5 x 6/6; AHAP
Offset Single-Leg Deadlift
- use heavier weight on the same side as the leg you're using. You can prop the opposite leg on a box, for balance.
5 x 8-12/8-12
Repeat Explosives:
20 sec on / 40 sec rest; each round, complete as many reps as you can within the 20 sec time frame
6 x Handstand Push Ups
6 x Alternating DB Snatch
4 x Pliometric Push Ups
4 x Sumo Deadlift High Pull
KB Pike Crunch
4 x 15-20
DB Hang Snatch to Full Lunge
5 x 6/6 per side
Offset Hang Squat Clean - another unique movement. Take from the hang position w/ DB in one hand, KB or another DB in the other. Hang Squat Clean one and let the other continue to hang at your side. It IS okay if the two weights are different - try cleaning the heavier and lighter to see which is harder
5 x 6/6; AHAP
Offset Single-Leg Deadlift
- use heavier weight on the same side as the leg you're using. You can prop the opposite leg on a box, for balance.
5 x 8-12/8-12
Repeat Explosives:
20 sec on / 40 sec rest; each round, complete as many reps as you can within the 20 sec time frame
6 x Handstand Push Ups
6 x Alternating DB Snatch
4 x Pliometric Push Ups
4 x Sumo Deadlift High Pull
KB Pike Crunch
4 x 15-20
Metcon
FULL TOOLS for Endurance:
Handstand Push Up Practice:
12 min of skill work, HS Hold/HSPU/HS Accessory
3 Rounds
4 min AMRAP/1 min rest
20 Alternating DB Snatch
10 Burpee Over DB
"Nancy"
5 Rounds for Time
400m Run
15 Overhead Squat - 95/65
4 Rounds for Quality:
Max Reps Ring Dips or Ring Push Ups
Max Reps Strict Pull Ups or Ring Rows
Max Reps Toes to Bar or KB Pike Crunch
Handstand Push Up Practice:
12 min of skill work, HS Hold/HSPU/HS Accessory
3 Rounds
4 min AMRAP/1 min rest
20 Alternating DB Snatch
10 Burpee Over DB
"Nancy"
5 Rounds for Time
400m Run
15 Overhead Squat - 95/65
4 Rounds for Quality:
Max Reps Ring Dips or Ring Push Ups
Max Reps Strict Pull Ups or Ring Rows
Max Reps Toes to Bar or KB Pike Crunch
Metcon
LIGHT TOOLS for Endurance:
Handstand Push Up Practice
12 min of skill work, HS Hold/HSPU/HS Accessory
3 Rounds
4 min AMRAP / 1 min Rest
20 Alternating DB Snatch
10 Burpee Over DB
"Lunging Nancy"
5 Rounds for Time
400m Run
100ft Overhead Walking Lunge
4 Rounds for Quality:
1 min each exercise
Max Reps Push Ups/Pliometric Push Ups
Max Reps Pull Up/Bentover Row
Max Reps Sit Ups
Handstand Push Up Practice
12 min of skill work, HS Hold/HSPU/HS Accessory
3 Rounds
4 min AMRAP / 1 min Rest
20 Alternating DB Snatch
10 Burpee Over DB
"Lunging Nancy"
5 Rounds for Time
400m Run
100ft Overhead Walking Lunge
4 Rounds for Quality:
1 min each exercise
Max Reps Push Ups/Pliometric Push Ups
Max Reps Pull Up/Bentover Row
Max Reps Sit Ups
Metcon
General FItness
Here's a workout everybody can do!
Hips and Knees
Full Yoga Warm Up:
20 sec per Pose, 4 rounds
Child's Pose
Down Dog
Up Dog
Plank
Warrior 1 - L
Plank
Warrion 1 - R
- this link is a cheat sheet for those poses
"Exploder"
20 min x
Max Reps Unbroken Push Up/Pliometric Push Up
100 yard sprint
Rest 1 min
Core Builder
6 x
30 sec Side Plank L
15 Hollow Rocks
30 sec SIde Plank R
15 Supermans
"Core 400"
150 Double Unders
100 Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Here's a workout everybody can do!
Hips and Knees
Full Yoga Warm Up:
20 sec per Pose, 4 rounds
Child's Pose
Down Dog
Up Dog
Plank
Warrior 1 - L
Plank
Warrion 1 - R
- this link is a cheat sheet for those poses
"Exploder"
20 min x
Max Reps Unbroken Push Up/Pliometric Push Up
100 yard sprint
Rest 1 min
Core Builder
6 x
30 sec Side Plank L
15 Hollow Rocks
30 sec SIde Plank R
15 Supermans
"Core 400"
150 Double Unders
100 Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Tomorrow’s WOD
04/03/2020
Metcon
FULL TOOLS for Strength:
Hang Power Clean
5 x 3; building AHAP
Power Snatch
4 x 3; building
2 x 2; building
3 x 1; building AHAP
Back Squat
10 x 2; building heavy
Deadlift
5 x 5 @ 50-60-70-75-80-80%
5 Rounds for Quality:
GHD Back Extension x 10-20
Reverse Grip Bentover Row x 8-12
Bicep Curl x 8-15
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Hang Power Clean
5 x 3; building AHAP
Power Snatch
4 x 3; building
2 x 2; building
3 x 1; building AHAP
Back Squat
10 x 2; building heavy
Deadlift
5 x 5 @ 50-60-70-75-80-80%
5 Rounds for Quality:
GHD Back Extension x 10-20
Reverse Grip Bentover Row x 8-12
Bicep Curl x 8-15
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Metcon
LIGHT TOOLS for Strength
EMOM x 10
6\6 Hang DB Power Clean
- both arms in same minute
Every 2 min x 6
20 Alternating DB Snatch
Tempo Squat
6 x 10 @ 3130 tempo (3 down, 1 sec pause, 3 up, no pause)
- hold DB in front rack or at side
- if it starts to bother your back, take longer breaks or dump the DB
- alternate which side DB is on with each set
Single-Arm DB Bench Row
4 x reps to failure per side
- go immediately into next arm when the previous arm fails
- keep it strict and don't let your body "jump" into the movement
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
EMOM x 10
6\6 Hang DB Power Clean
- both arms in same minute
Every 2 min x 6
20 Alternating DB Snatch
Tempo Squat
6 x 10 @ 3130 tempo (3 down, 1 sec pause, 3 up, no pause)
- hold DB in front rack or at side
- if it starts to bother your back, take longer breaks or dump the DB
- alternate which side DB is on with each set
Single-Arm DB Bench Row
4 x reps to failure per side
- go immediately into next arm when the previous arm fails
- keep it strict and don't let your body "jump" into the movement
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Metcon
FULL TOOLS for Endurance
Pull Ups:
3 x 5; weighted and heavy
2 x max reps unbroken; rest 2 min in between sets
3 x 2 rep negatives; slow your descent as much as possible, then hop right into the second rep. Rest 90 sec between sets
9 Rounds for Time:
10 Hang Clean and Jerk - 95/65
10 Toes to Bar
Row 15 Cal/Bike 12 Cal/Run 200m
- Pick the conditioning tool you'd like to use today
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Pull Ups:
3 x 5; weighted and heavy
2 x max reps unbroken; rest 2 min in between sets
3 x 2 rep negatives; slow your descent as much as possible, then hop right into the second rep. Rest 90 sec between sets
9 Rounds for Time:
10 Hang Clean and Jerk - 95/65
10 Toes to Bar
Row 15 Cal/Bike 12 Cal/Run 200m
- Pick the conditioning tool you'd like to use today
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Metcon
LIGHT TOOLS for Endurance
Pull Ups/Ring Rows:
3 x 5; weighted and heavy
2 x max reps unbroken; rest 2 min in between sets
3 x 2 rep negatives; slow your descent as much as possible, then hop right into the second rep. Rest 90 sec between sets
9 Rounds for Time:
5/5 DB Hang Clean and Jerk
10 DB Pike Crunch
Run 200m/15 Burpees
- Pick the conditioning tool you'd like to use today
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Pull Ups/Ring Rows:
3 x 5; weighted and heavy
2 x max reps unbroken; rest 2 min in between sets
3 x 2 rep negatives; slow your descent as much as possible, then hop right into the second rep. Rest 90 sec between sets
9 Rounds for Time:
5/5 DB Hang Clean and Jerk
10 DB Pike Crunch
Run 200m/15 Burpees
- Pick the conditioning tool you'd like to use today
Bicep Curl 21s
3 x 7.7.7
7 at bottom to halfway, 7 at halfway to top, 7 all the way
Core Work
"Core 400"
150 Double Unders
100 AbMat Sit Ups
75 Push Ups
50 V-Ups
25 Burpees
Metcon
General Fitness
Here's something everybody can do!
- time to get outside and find something to pull from!!
5 x max effort pull up or row; full rest between sets
- follow video for how to do pulling exercises outdoors
12 min AMRAP
+1 Rep Ladder
+1 Reverse Lunge Left
+1 Reverse Lunge Right
+1 Air Squat
+1 Squat Jump
- each each you complete, add a rep to that movement until time runs out
GET BETTER AT PUSH UPS - ROUND 2!!
Pick 1:
Push Up Challenge 1:
5 sets of max reps unbroken, 1 min rest between rounds
Push Up Challenge 2:
Tabata Push Ups - 8 rounds, 20 sec on/10 sec off for max reps each round
Push Up Challenge 3:
150 Push Ups for Time
Push Up Challenge 4:
20 Push Ups EMOM x 10, sets do NOT have to be unbroken
Here's something everybody can do!
- time to get outside and find something to pull from!!
5 x max effort pull up or row; full rest between sets
- follow video for how to do pulling exercises outdoors
12 min AMRAP
+1 Rep Ladder
+1 Reverse Lunge Left
+1 Reverse Lunge Right
+1 Air Squat
+1 Squat Jump
- each each you complete, add a rep to that movement until time runs out
GET BETTER AT PUSH UPS - ROUND 2!!
Pick 1:
Push Up Challenge 1:
5 sets of max reps unbroken, 1 min rest between rounds
Push Up Challenge 2:
Tabata Push Ups - 8 rounds, 20 sec on/10 sec off for max reps each round
Push Up Challenge 3:
150 Push Ups for Time
Push Up Challenge 4:
20 Push Ups EMOM x 10, sets do NOT have to be unbroken
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