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Daily WOD Monday 082619

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Photo Credit: http://www.markstaudtphotography.com/

Strength: Back Squats 3 Sets of 5, aiming for 75% of 1RM or add 5 to 10lbs from previous week.

All 3 sets at the same weight.

Metabolic Conditioning: Complete as many rounds as possible in 5 minutes:

5 Push Press 155/105lbs and 7 Chest to Bar Pull Ups

-Rest 3 minutes, then-

Complete as many rounds as possible in 5 minutes:

5 Burpees and 7 Hang Power Clean 155/105lbs.

*Scale Options 135/95lbs, 115/75lbs and regular pull ups*

Score is rounds and reps completed for both rounds. Counted separately.

Accessory: 3 Rounds of 30 second hollow rock hold and 30 second handstand holds

Attempt to only use 1 foot on wall and transition to freestanding handstand

Daily WOD Friday 082319

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Photo Credit: http://www.markstaudtphotography.com/

Plyometrics/Agility Work: Double Broad Jump Training

5 sets of bounding double broad jump for distance.

Metabolic Conditioning: Complete 4 Rounds for time.

One Arm DB Thruster RT – 7 Reps (50lb/35lbs), One Arm DB Power Snatch RT (50lbs/35lbs) – 7 Reps

5 burpee box jumps (24/20in)

One Arm DB Thruster LT – 7 Reps, One Arm DB Power Snatch LT – 7 Reps

5 burpee box jumps 

Warm Down: Accumulate 3 mins of weighted planks, rotate to stretches when you break

2 mins of “couch stretch” on each side

2 mins pigeon on each side

Daily WOD Thursday 082219

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Photo Credit: http://www.markstaudtphotography.com/

Metabolic Conditioning:

4 Rounds for time:

400 Meter Run

25 wall balls (20/14lb)

15 Pull-ups

Accessory: 1000m recovery row/cool down (70% effort) then:

3 rounds of: 10 weighted barbell good mornings (start with 65/35lbs, add as needed)

20 abMat sit ups

Reboot Class

7 min AMRAP of 14 wall balls and 14 DB Step ups (20lbs/15lbs)

Rest 3 mins

7 mins AMRAP of 8 hanging knee raises and 8 lateral burpees over DB

Daily WOD Weds 082119

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Photo Credit: http://www.markstaudtphotography.com/

Strength/Barbell Cycling

5 min EMOM of 5 Front Squats (from the ground) RX: 185/135lbs RX+ 215/145lbs

Scale Options: 155/115, 135/95, 115/75, 95/65

Metabolic Conditioning:

5min AMRAP of 30 slam ball one time buy in (25 to 30lbs/15 to 20lbs), then

Max Rounds of “The Chief” (135/95)

Rest 3 Minutes, then 5min AMRAP of 25 slam ball one time buy in, then 

Max Rounds of “The Chief” (155/105)

Rest 3 Minutes, then 5 mins AMRAP of 20 slam ball one time buy in, then

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief” is

3 Power Cleans 

6 Push-ups 

9 Air Squats

Accessory: 3 rounds of:

banded lat/pec stretch 1 min each side, hurdlers/quad stretch 1 min each side, and pigeon stretch 1 min each side

Daily WOD Tuesday 082019

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Photo Credit: http://www.markstaudtphotography.com/

Handstand Push Up Skill Work 5 min EMOM of Handstand Push Ups

RX+ 10 HSPU, RX 5 HSPU

Scale Options: 5 HSPU with 1 to 3 AB Mats> 5 Pike Push ups > 2 Wall Walks > 30 second Handstand Hold > OH Plate Hold

Metabolic Conditioning, One Round for time:

21 Lateral Barbell Burpees, 21 Power Snatches (115/85lbs)

15 Lateral Barbell Burpees, 15 Overhead Squats (115/85lbs)

9 Lateral Barbell Burpees, 9 Squat Snatches (115/85)

Accessory Work: 3 rounds not for time:

Kneeling Single Arm Arnold Press x 10 each arm

30 Russian Twists 25lbs/10lbs

Daily WOD Monday 081919

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Photo Credit: http://www.markstaudtphotography.com/

Strength:

Back Squat 3 sets of 5 Aim for 70 to 75% of 1RM. All sets at same weight.

Metabolic Conditioning/Sprint WOD:

Complete 5 Rounds

15 KB Russian Swings (70lbs/53lbs) 35 Double Unders

Rest 60 Seconds, This is a MAX EFFORT sprint every round

Scale Options for DU: 35 Lateral Jumps or 70 Single Unders

Accessory:

3 Rounds not for time: 10 strict toes to bar 60 second wall sit (thighs at parallel)