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WODS 11/20-11/26


MONDAY 11/20/2017

WARMUP:

:30 Seconds

Easy Row 

Jumping Jacks

Medium Row 

Push-up to Down Dog with Foot Pedals

Fast Row 

Active Spidermans

Modified Barbell Warmup

5 Good Mornings 

5 Back Squats 

5 Elbow Rotations 

5 Snatch Grip Push Press 

5 Overhead Squats

5 Snatch Grip Deadlifts

 

STRENGHT: Overhead Squat

5 Sets of 3 ( Every 90 seconds) 

 

 

WOD

AMRAP 15:

60 Double Unders 

30/21 Calorie Row

15 Overhead Squats (115/80)

 

Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout. If unable to row, complete one of the following:

40/28 Calorie Schwinn

30/21 Calorie Assault 

400 Meter Run

 

Movement Substitutions

Reduce Reps 

120 Single Unders 

1 Minute Double Under Practice

 

TUESDAY 11/21/2017

WARMUP:

 

100 Meter Row

10 Air Squats

100 Meter Row

10 Spidermans 

100 Meter Row

10 Samsons

100 Meter Row

10 Overhead Squats

100 Meter Row

10 Sloppy Push-Ups

 

 

 

 

 Handstand Push-ups

AMRAP 2:00

Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)

Rest 1:00

 

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

 

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

 

 WOD

5 Rounds, On the 4:00 

12 Toes to Bar 

15 Deadlifts (185/135)

12/9 Calorie Assault Bike

*Score is your slowest round. 

 

If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break. If unable to Assault  Bike, complete one of the following:

200 Meter Run

200 Meter Row

EXTRA CREDIT:  Midline

2:00 L-Sit

Every break: 10 GHD Sit-Ups

*Using Parallette Bars you are accumulating a total of 2 minutes. 

EXAMLPE: If your first L-Sit is 30 seconds you will then do 10 GHD Sit-Ups, You will then start back at 31 seconds. Continue this until you get 2:00 minute L-Sit or a Max of 80 GHD Sit-Ups

 

 

11/22/2017 WEDNESDAY

WARMUP:  

:30 Seconds

Jumping Jacks 

Active Spidermans 

Active Samson 

Push-up to Down Dog 

Side Lunges 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

 

“Front Loader”

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.

 

11/23/2017 THURSDAY (GYM CLOSED)

HAPPY THANKSGIVING

11/24/2017 FRIDAY (OPEN GYM) 8-10AM

WARMUP: 

Coaches Choice

 

 

“Voorhees”

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups

Movement Substitutions

Reduce Reps 

Jumping Pull-ups

Banded Pull-ups 

Ring Rows

 

 

EXTRA CREDIT/ NOT FOR TIME

30 Strict Toes to Bar 

45 GHD Sit-Ups

60 Abmat Sit-Ups

 

SATURDAY 11/25/2017

WARMUP:

 

:30 Seconds

Jumping Jacks 

Side Lunge 

Active Spidermans 

Cossack Squats 

Active Samson 

Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

 

 

“Third Wheel”

AMRAP 25:

Teams of 3:

600 Meter Run (200m per athlete)

60/42 Calorie Bike

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 repetitions unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the bike. If unable to run, complete an equal distance row. If not equipped with bikes, have each athlete complete another 200 meter run, essentially making it a workout of a 1200 meter run and thrusters.

 

 

SUNDAY 11/26/2017

WARMUP:

Line Drills

500 Meter Row

Quad Stretch 

Knee to Chest 

Solider Kicks 

Knuckle Drags 

Side Lunge 

Cradle Stretch 

Walking Samson 

Walking Spidermans 

Walkouts 

Toe Walk 

Heel Walk 

3 Air Squats + Broad Jump 

High Knees 

Butt Kickers 

Skip for Height 

Skip for Distance

 

“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row 

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go. If unable to row, complete one of the following:

200 Meter Run 

20/14 Calorie Schwinn Bike 

14/10 Calorie Assault Bike

Earlier Event: November 12
WODS 11/13-11/19
Later Event: November 26
WODS 11/27-12/3