WOD Friday Jan 20, 2017

Strength :

1 “Big Clean Complex” every 5:00 x 4
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

WOD :

8 Rounds for Total Calories: Row/Bike / Ladders
30 Seconds On / 30 Seconds Off

WOD Thursday Jan 19, 2017

Strength :

Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat
Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

WOD :

18 sit ups

15 Medball cleans 

9 elevated ring rows 

1 minute plank

X 4

Strength :

Deadlift- warm up to weight for WOD

WOD

1 Deadlift 315/205

10 Toes to Bar ( Open standards feet off ground and behind bar )

15 Bar facing burpees

AMRAP 16 minutes

( sub toes to kettlebell for toes to bar )

For the deadlift we are looking for a weight that would allow for 5 reps touch and go, if we were to try when fresh.
Another angle is to use 85% of your 1RM deadlift, if we are not completing as Rx. Use excellent form or take weight off :)

WOD Tuesday 17, 2017

Strength :

DOUBLE-UNDER PRACTICE
Choose one of the following:
A. 4 Sets of 50 Unbroken DU
B. 5 Sets of 30 Unbroken DU
C. 6 Sets of 20 Unbroken DU
D. 7 Sets of 10 Unbroken DU
E. 4:00 of Double-Under Practice, for total repetitions.
Rest as little as needed between sets. 5:00 time cap on each.

Strength :

Bench Press

5-5-5-5

WOD
30 Wallballs (20/14)
20 Kettlebell swings 55/35
5 Ring Muscle-Ups

( sub 7 burpee pull-ups )

AMRAP 12 minutes

 

WOD Monday Jan 16, 2017

Strength :

Snatch 3-3-3-3

WOD:

https://challengeseries.lurongliving.com/resolution17/images/custom/workouts/resolution-chipper-test-scorecard.pdf

 

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

  • see link above for all 3 level of scaling options

 

WOD Friday Jan 13, 2017

Bring A Friend Day !!

Strength :

5-5-3-3 Strict Press

6-6-6-6 Barbell Rows

WOD :

PARTNER WOD :

75 kettlebell  swings 55/35

65 Sit ups

55 calorie row

45 push ups

35 Burpees

20 calorie bike

  • one person working at a time
  • can be done in any order and split up however you want between partners
  • as always scale as needed

WOD Thursday Jan 12, 2017

Strength :

  •  Foam Roll T- spine
  •   Hamstring Lacrosse roll out
  •  Wrist Stretch
  •  Pigeon Pose

WOD :

20 Hang Squat Cleans 95/65
15 Handstand Pushups
20 Thrusters 95/65
15 Bar Jump overs ( per side )
20 Overhead lunges 95/65( total )
15 elevated ring rows

 

WOD Wednesday Jan 11, 2017

Strength: Back Squat 10-8-6-4

  • start with a weight you could do for 20 reps and add a small amount of weight each time . None of these should be Max effort lifts , yet we are looking for a heavy stimulus .

3 Rounds, rotating stations on the 2:00

minutes 0-2 : 75 double unders

minutes 2-4 : 15  Toes to Bar ( sub v- ups or less TTB )

Check out some tips for Toes to Bar

minutes 4-6 : 25 Wallballs

  • scale to have at least 30 seconds rest
  • strive to complete in as few sets possible , to encourage this your score will be how many sets you broke up your moments.  So if you broke up your double unders , Wallballs and toes to bar twice each round your score for 3 rounds would be 6  . Breaking up for double unders is anytime you miss or stop , toes to bar is anytime your feet touch the ground or you stop v- ups , Wallballs is anytime you stop the movement .

 

 

WOD Tuesday Jan 10, 2016

Strength :

5 Sets, resting 1:00 between:
1 Snatch Grip Deadlift + 2 Hang Snatch High Pulls
2 Power Snatches

Set 1- empty BB

Set 2- 30 %

Set 3/4/5 @ 40%

 

WOD :
15 – 12 – 9:
CTB Pull-Ups
Power Snatch 85/55
Directly into…

15 – 12 – 9:
Box Jump Overs (24/20)
Overhead Squats 85/55

WOD Monday Jan 9, 2017

Please take your books on the table and keep the, in your locker :) Also claim any shoes in the back shoe holder as they will be given away at the end of the week :)

Strength :

3-3-3 Bench Press

 

WOD :

5 Rounds for Max Reps:
1:00 – Row for Calories OR Bike but must to the same for all 5 rounds
1:00 – Power Cleans (135/95)
1:00 – Barbell Facing Burpees
1:00 – Rest