Friday 9/1/17

Warm Up

As noted on whiteboard

WOD

"Adrian"
7 Rounds for Time
3 forward rolls
5 wall walks
7 TTB
 9 Box Jumps

Thursday 8/30/17

Warm Up

Simon Says

Strength

Strict Press
5 x 5 @ 60-65%

WOD

5 Rounds for Time
200m Run
5 Curtis P's  (105/75)
*Power Clean + lunge + lunge + push press

Wednesday 8/29/17

Warm Up

300m Row 
then 4 min AMRAP
10 partner medball chest passes
5 jumping ring dips
5 ring rows
5 superman/hollow rock

Skill

Pull up progression Circuit

WOD

0-5 mins 800m Run AMRAP dips
5-7 mins Rest
7-11 mins 400m Run AMRAP push ups
11-13 mins Rest
13-16 mins 200m run AMRAP dips

Tuesday 8/29/17

Warm Up

2 Rounds
20 mountain climbers
Duck walk (forward and backward)\
Frog hops
Cherry Pickers
High Knees

1 round stretch - hip openers, banded squats, scorpions, banded squats

Strength

Back Squats
5 @ 60%

5 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
AMRAP @ 90%

WOD

10-1 Snatch (95/65)
1-10 Bar hop burpees

**Last day to sign up to guarantee a shirt - worldwidewod.com

Monday 8/28/17

Warm Up

2 rounds of 
10 medball cleans
 10 wallballs
 5 downward dog push ups
 5 kip swings
 5 jumping lunges
 250m row

Strength

1 rep max Clean and Jerk
25 mins

WOD

12 min AMRAP

    30 DU's/60singles

    15 KB swings (55/35)

    10 KB cleans (5 each side)

*Sign up for the In house Competition! In order to receive a t-shirt, you must register by Tuesday the 29th, no exceptions! www.worldwidewod.com

Saturday 8/26/17

TEAM WOD

Everything done with a plate

 50 weighted sit ups

 40 ground to overhead

 30 plate burpees (jump on to plate)

 20 plate push ups 

100 m OH plate carry

Each partner does all reps but only 1 person working at a time

Friday 8/25/17

Warm up

200m run 
then 5 min AMRAP of: 
10 single leg line hops
 10 air squats
 10 step ups
 5 push ups
 5 banded pull aparts 
10 sit ups

Strength

"Tabata" holds 
HS hold, L-sit hold, bent arm hang, dead hang

WOD

"Fight Gone Bad"
3 Rounds
Wallballs (20/14)
SDLHP (75/45)
Box Jump (20")
Push Press (75/45)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 8/24/17

Warm up

250 m row then 2 rounds of 
bear crawl
10 med ball cleans 
10 KB deadlifts 
10 Russian KB swings 
20 mountain climbers

Strength

Teams of 2 in 2 min intervals 

Complete as many sled pushes down and back switching off with partner for 10 min resting for 2 min

WOD

12 min AMRAP

  1 tire flip (AHAP)

   2 stone to shoulders (AHAP)

  3  lengths of rig farmers carries (AHAP)

200m run

Wednesday 8/23/17

Warm up

2 rounds of 
cherry pickers, grapevine
 high knees, butt kickers
 toy soldiers, 5 squat to stand
10 good mornings, 10 air squats

Strength

Cleans
6 sets to build to a heavy complex 
3 deadlift + 2 hang cleans + 1 squat clean

WOD

5 Rounds for Time

    10 cleans (95/65)

    100m Sprint

Tuesday 8/22/17

Warm up

300m run/row 
5 min AMRAP of: 
4 push ups 
6 cossack squats 
4 snatch grip push press 
3 mat walks 
4 kip swings

Strength

Snatch 5x5 

Touch and go at 50-55%

WOD

AMRAP 4 min

12-9-6

KBS (55/35)

C2B

*Remaining time TGU 

Rest 4 min

AMRAP 4min

12-9-6

KBS

TTB

*Remaining time TGU

Rest 4 min

AMRAP 4 min

12-9-6

KBS

HSPU

*Remaining time TGU

Monday 8/21/17

Warm up

10 jumping jacks
10 seal jacks
10 air squats
4 inchworms
10 sit ups
20 mountain climbers

Strength

EMOM x 16 min

min 1- 6 push ups

min 2- 200m row

min 3- 6 burpees

min 4- 200m row

WOD

10 min AMRAP

   5 DB thrusters (50/35)

  10 DB lunges

  15 shoot throughs

Saturday 8/19/17

TEAM WOD

With partner
400m medball carry
then 
20 rounds 
5 push ups
10 medball cleans
15 DUs/ 30 singles
200m medball carry

Friday 8/18/17

Warm up
Pizza Delivery

Strength

10 mins of Mobility

WOD

    50 air squats
 10 burpees
40 sit ups
  10 burpees
 30 lunges
  10 burpees
   20 pull ups
    10 burpees
         10m bear crawl (length of the rig)
  10 burpees
    20 pull ups
    10 burpees
  30 lunges
    10 burpees
   40 sit ups
     10 burpees
        50 air squats

Thursday 8/17/17

Warm up

300m run then 
2 rounds of 
20 sec handstand hold
 pendulum walk
 10 banded good mornings
 5 push ups
 arm circles, ankle rolls

Strength

Jerk from the rack 
1x5 @ 45%, 1x5 @ 50%, 
1x5 @ 55%, 1x5 @ 60%, 1x5 @ 65%

WOD

"Roaming Diane"
21-15-9
Deadlifts (225/155)
Handstand walks 

Cash Out
800m Run or 1000m Row

Wednesday 8/16/17

Warm up
250 row then 

2 rounds
 10 step ups
 10 line hops, 5 tuck jumps
 5 snatch grip push press 

Strength
Bergener then
 Snatch work complex 
5 sets @ 75-80% 
2 snatch pulls + 1 snatch

WOD

10 min AMRAP
20 KB/DB alt Snatch (50/35)
10 box jump overs


Cash out: 100 Russian twisters

Tuesday 8/15/17

Warm up
Jog, Duck walk, bear crawl, skip, crab walk

Strength

Front Squats 
6 reps @ 65%, rest 2 min
 4 reps @ 75%, rest 2 min
 2 reps @ 85%, rest 2 min
 2 reps @ 90% rest 3 min then AMRAP @ 80%

WOD

"Clean and Climb"
  7 min AMRAP
1 Power Clean (155/105)
20 mountain climbers
2 Power Cleans
20 mountain climbers climbers
3 Power Cleans
20 mountain climbers
etc....

Monday 8/14/17

Warm up

Dice Game

Strength

EMOM x 10 mins
Even - 6 Pistols
Odd - 10 Superman

WOD

15-10-5
KBS (55/35)
TTB
800m Run
5-10-15
KBS
TTB


Announcement: Great job on Black Out Week!  The Board was filled every day and none of you knew what we would throw at you.  So what does that tell you?  You are prepared for the unknown - don't let your mind get in the way of your goals.  Keep up the great work.
See you this week at the gym!

Saturday 8/5/17

TEAM WOD

50-40-30-20-10
Box Jumps
Push ups
Sit ups

*Complete half the reps with a partner

Friday 8/4/17

Warm up
Row/Run 200m
2 Rounds
5 Banded Good Mornings
10 Air Squats
10 Mountain climbers
Pendulum walk
Bear Crawl (forward and back)

Strength

Deadlift 
3 x 7 @ 65% with a 200m run between sets

WOD

"Karen's Evil Twin"
150 Wallballs (20/14) 
with EMOM of 3 burpees

Thursday 8/3/17

Warm up

Light row or run
Hip Opener
2 Rounds
4 V-ups
4 Scorpions
4 Spiderman lunges
5 hang knee raises
8 wall squats

Strength

Bergener Warm up then
20 mins to find 1 RM Hang Snatch 
or 1 RM Hang Squat Snatch

WOD

8 min AMRAP
3 Thrusters (95/65)
3 TTB
6 Thrusters
6 TTB
9 Thrusters
9 TTB

etc...

Wednesday 8/2/17

Warm up

2 Rounds
High knees
Grapevine
Back pedal
Buttkickers
5 Ring Rows
5 Jumping Ring Dips
5 Kip Swings
5 push ups

Strength

EMOM x 12 mins
1-3 MU's or 3 pull ups and 3 dips

WOD

Fun with Cardio
800m Run
200m Row
400m Run
400 Row
200m Run
800m Row