Category Archives: WOD

Mobility

Dynamic

Dynamic Lift
Deadlift
3-2-2-2-1-1-1-1-1
Choose a weight that is hard but you can perform the technique with excellent form but moving fast.

Pace Maker
21-18-15-12-9-6-3
Wallball 20/14
Med Ball cleans 20/14

Endurance WOD
5 Rounds
200 m
15 Handstand Push-Ups
15 Pull-Ups

Cash Out
Tabata Running

Mobility

Dynamic

Regular andEndurance WOD

Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

Cash Out
Tabata Sit-Ups

Mobility

Dynamic

Max Effort Lift
Back Squat
5 – 5 – 5
40-50-60%
1-1-1-1-1 Heavy Singles

Regular and Endurance WOD

3 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds. This means you should be going all out. No need to rest or take a water break during the round. Put the hammer down!

Cash Out
400m Run

Mobility

Dynamic

Walking Dead
200m Run
30 KB Swing
30 Knees to Elbows
400m Run
20 Kb Swings
20 Knees to Elbows
800m Run
10 KB Swings
10 Knees to Elbows

Cash Out
Coaches Choice

Mobility

Dynamic

Darkest Dawn
Thrusters/Double Unders  95/65
15/30
12/30
9/30
6/30
3/30
and
3 Rounds
15 Sit Ups
10 Toes to Bar
15 Back Extention

Endurance WOD
“4 rounds for time of:
Run 400m
30 GHD Hip Extensions”

Cash Out
Coaches Choice

Mobility

Dynamic

True Grit
Max reps OH Squats 75%
6 Burpees
200m Run
Max Reps Front Squat 75%
9 Burpees
200m Run
Max Reps Back Squat 75%
12 Burpees
200m Run

Endurance Dynamic Effort Lift for this week
“Power Cleans
12 sets of 2 reps
65% of 1 RM
on 45 second clock.

Endurance WOD
“3 rounds for time of:
Row 500m
21 Hang Power Snatch, 75/45 pounds”

Cash Out
5 x 5 HSPU

Mobility

Dynamic

Endurance athletes use this day to make up any of the required elements you have missed earlier in the week. You can come in, do the mobility and dynamic warm ups and then head outside your long interval training if you like. Or do this
Endurance WOD
21 – 15 – 9
Overhead Squat 95/65
Handstand Push up

Front Squat
5-5-5 40%/50%/60%
5-5-5 65%-75%-85%

Phoebe
15 min AMRAP
6 HSPU
12 OH Lunges
24 Double Unders

Cash Out
400m Run

Mobility

Dynamic

WOD
400m
30-25-20-15-10-5
Anchored Sit up
Goblet Squats (use a kettlebell or dumbell held in both hands at your chest – This is a perfect exercise to work your FORM FORM FORM
400m

Endurance WOD
“Hang Power Clean Reps for Load
3-2-2-2-1-1-1-1-1
Total of all reps is your score.
If your are doing the Endurance Program do one or the other of these WODs. Make sure you hit a blue Endurance WOD three times in the week. I know this looks like a lift, but it is in the program as a WOD.

Cash Out
6 x Ring Support x 10 sec
6 x Flexed Arm Hang x 10 sec

Mobility

Dynamic

Sumo Dead Lift
5-5-5-3-3-3-3
40%-50%-60%-70%-80%-90%

Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM

Cindy or Mary – All Athletes
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
OR
AMRAP 20:00
5 Handstand Push-ups
10 One legged squats (per leg)
15 Pull ups”

Cash Out
Stretch, roll out etc

Mobility

Dynamic

Rungs
12 AMRAP
Run 400/Row 500
DB Push Jerk
DB Renegade Row
1 of each, 2 of each, 3 of each until time runs out

Endurance WOD
“7 rounds for time of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop and continue with other pull ups.”

Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM

Cash Out
6 Pistols
30 seconds accumulated L Sit
30 seconds accumulated handstand
1 wall walk