Tuesday, July 28
SWOD:
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 16 intervals.
WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:
- Hang Power Clean, pick load
- AbMat Sit-up
Read more...
Monday, July 27
SWOD: Every 1 min for 10 mins.
- 5 Clean & Jerks, pick load
WOD: 21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
Read more...
Thursday, July 23
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 50 Lunges
- 10 Push-ups
- 40 Lunges
- 20 Push-ups
- 30 Lunges
- 30 Push-ups
- 20 Lunges
- 40 Push-ups
- 10 Lunges
- 50 Push-ups
Read more...
Wednesday, July 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 5 rounds for time of:
- Run, 200 m
- 10 Burpees
- 10 Box Jumps, 24/20 in
Read more...
Tuesday, July 21
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 21-15-9 reps, for time of:
- Wall Ball, 20/16 lbs
- Sumo Deadlift High-pull, 75/55 lbs
- Box Jump (20 In.)
- Push Press, 75/55 lbs
- 800m run - 21 - 400m run - 15 - 200m run - 9
Read more...
Monday, July 20
SWOD:
4xME at 70% 1RM
Rest 1:30 between sets.
30 sec work, 90 rest for 4 rounds
WOD: Complete as many rounds as possible in 15 mins of:
- 5 Hang Power Cleans, 135/95 lbs
- 5 Front Squats, 135/95 lbs
- 5 Shoulder-to-Overheads, 135/95 lbs
- 5 Burpees
Read more...
Tuesday, July 14
SWOD: 4 rounds for time of:
- 10 Kettlebell Push Press (One Arm R)s, 53/35 lbs
- 10 Kettlebell Push Press (One Arm L)s, 53/35 lbs
- 10 Kettlebell Bent Rows, 53/35 lbs
- 10 Kettlebell Bent Rows, 53/35 lbs
WOD: Every 2 mins for 14 mins do:
- 7 Hang Power Snatches, 95/65 lbs
- 7 Pull-ups
- 7 Thrusters, 95/65 lbs
- 7 Burpees
Read more...
Monday, July 13
SWOD:
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD: 9-6-3 reps, for time of:
- Deadlift, 70% 1RM
- Handstand Push-up
*Run 800m between rounds.
Read more...
Wednesday, July 1
SWOD: Every 1 min for 10 mins, alternating between:
- 15 Kettlebell Swings, 53/35 lbs
- Plank Hold, 30 secs
WOD: For time:
- Row, 1000 m
- 25 Wall Balls, 20/16 lbs
- Run, 800 m
- 25 Wall Balls, 20/16 lbs
Read more...