WOD LIBRARY

WORKOUT OF THE DAY

Wednesday 02.21.18
Strength WOD
Front Squat (Front Squats 4/4/4/4/4  (Build up in load) )
Metcon 
400 m run
___ doubles
20 front squats
Rest 2 min
3 rounds

Fitness 75/55 100 singles
RX 95/65 30 dus
RX+ 95/65 50 dus

 


WOD ARCHIVE

Wednesday 02.21.18
Strength WOD
Front Squat (Front Squats 4/4/4/4/4  (Build up in load) )
Metcon 
400 m run
___ doubles
20 front squats
Rest 2 min
3 rounds

Fitness 75/55 100 singles
RX 95/65 30 dus
RX+ 95/65 50 dus

 

Tuesday 02.20.18
Metcon
Every 6 minutes for 30 Minutes
500/400 M Row
10 Burpee Box Jumps
30 Hanging DB Snatch (You can go 15 and 15 or 5 and 5, it does not have to be alternating)

Fitness: 20″/18″
Perf/Open: 24″/20″

 

Monday 02/19/2018
Strength WOD
Clean and Jerk
Take 15 minutes to find a Heavy 1 Rep Squat Clean and Jerk

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Saturday 02.17.18
Skill WOD
Spend 10 minutes Practicing Double Under
If you have doubles do 10-20-30-40-50.  See how high you can climb the ladder.
Metcon
15 Hang Power Clean
15 Box Jumps
1 Cove Suicide
Rest 1 minute
5 Rounds

Fitness: 95/65  | 20″/18″
Performance: 135/95 | 24″/20″
Open: 155/105 | 24″/20″

 

Friday 02.16.18
Strength WOD
Clean and Jerk (1 Rep )
Take 15 minutes to find a heavy Clean and Jerk
Metcon
Diane’s Sister (Time)
21-15-9
Power Clean
HSPU

Fitness: 115/75 (Seated DB Press)
Performance: 135/95
Open: 155/105

 

Thursday 02.15.18
Skill WOD
Complete 3 Giant Sets:
10 GHD Sit ups
15 Hollow Rocks
20 Good mornings (light load)

Metcon
15 min EMOM:
1st- Max cal row
2nd- 5 Cove Shuttle Runs
3rd- 1-3 rope climbs

Wednesday 02.14.18
Partner WOD
Alternating 2 min AMRAPs for 12 minutes
25 Wall Balls
Max Burpees
Fitness: 14#/10#
Perf/Open: 20#/14#
Directly into
Alternating 2 min AMRAPs for 12 minutes
30 Alt. Hanging DB Snatch
Max Burpees

 

Tuesday 02.13.18
Strength WOD
Front Squat (5/5/5/5/5 )
(build up in load)
Metcon
30/20 Assault Bike Cals
40 Pull ups
50 KB Swings
60 Air Squats

Fitness: 35/26
Performance: 53/35
Open: 70/53 (chest to bar)

 

Monday 2.12.18
Skill WOD
Strength Phase
20 Second Handstand Hold
3 Negatives
10 Seated Dumbbell Press
4 Rounds

Skill Phase
3 Wall Walks directly into a hold for 20 seconds
10 Strict HSPU
5 Strict Ring Dips
4 Rounds

15 minutes to complete either phase:
Strength Phase- If you do not have a HSPU or you have 1-3.
Skill Phase- If you can do 10 strict HSPU.

Metcon
2018 Paleo Test
10 Power Snatch
10 Burpee Box Jump Over
12 Power Snatch
10 Burpee Box Jump Over
14 Power Snatch
10 Burpee Box Jump Over
Continue to climb the ladder
12 min AMRAP

Fitness: 75/55 | 20″/18″
Performance: 95/65 | 24″/20″
Open: 95/65 | 24″/20″

 

Saturday 02.10.18
Metcon 
40/30 Assault Bike
**Rest 1 minute
40 Pull ups
**Rest 1 minute
40 Push Press
**Rest 1 minute
40 Box Jumps
**Rest 1 minute
30/20 Assault Bike Cals
**Rest 1 minute
30 Pull ups
**Rest 1 minute
30 Push Press
**Rest 1 minute
30 Box Jumps

Fitness: 75/55 | BJ – 20″/18″
Performance: 95/65 | BJ – 24″/20″
Open: 115/75 | BJ – 24″/20″

 

Friday 02.09.18
Partner WOD
Back Squat (3RM)
From Minute 0-12
Find a heavy 3 RM Back Squat (for load)
Scores = Individual back squat weight
As a Team: 
From Minute 12-18
Max Squat Cleans (for Reps)From Minute 18-24
Max Double Unders (for Reps)

Fitness: 115/75
Performance: 165/110
Open: 185/125

 

Thursday 02.08.18
Metcon
Every 5 minutes for 30 minutes
400/300 M Row
10 Burpees
10 Toes to Bar
10 Hanging Power Snatch

Fitness: 75/55
Performance: 95/65
Open: 95/65

Score = slowest time

 

Wednesday 02.07.18
Strength WOD
8 Bulgarian Split Squat (each leg)
8 Single Arm DB Row  (each arm)
4 Rounds
Metcon
15 KB Swings
15 Sit ups
10 Push ups
8 Rounds

Fitness: 35#/26# | 10 Push ups
Performance: 53#/35# | 12 Push ups
Open: 70#/53# | 12 Push ups

 

Strength WOD

Take 12 minutes to
Find a heavy weight in this complex 1 Deadlift + 1 Hanging Power Clean + 1 Power Clean

 

WOD
21-15-9
Power Clean
Push Jerk

Fitness: 95/65
Performance: 135/95
Open: 155/105

Monday 02.05.18
Skill WOD
Every 2 minutes for 12 minutes
10 Straight Leg Kipping Toes to Bar (Toes do not have to touch the bar)
8 V ups
8 Push ups
Metcon
2018 Paleo Test WOD 
35 Wall Balls
20 Box Jumps
12 min AMRAP

Fitness:  WB – 14#/10# | BJ – 20″/18″
Rx/Rx+:  WB – 20#/14# | BJ  – 24″/20″

 

Saturday 02.03.18
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

 

Friday 02.02.18
Partner WOD
50 Pull ups
75 KB Swings
150 Wall Balls
2 Rounds

Alternate who is working and who is resting

Fitness: KB – 35#/26# | WB – 14#/10#
Performance: Chest to bar | KB – 53#/35# | WB – 20#/14#
Open: Chest to Bar | KB – 70#/53# | WB – 20#/14#

 

Thursday 02.01.18

WOD
20 Walking goblet lunges with DB
20 1 Arm DB Push Press (10 each arm)
20 Box Jumps
20 Slam Balls
20 min AMRAP

Fitness: BJ – 20″/18″ | SB – 20#/15#
Perf/Open: BJ – 24″/20″ | SB -30#/20#

Wednesday 01.31.18

WOD

15 Deadlifts
40/30 Cal Bike
40/30 Cal Row
15 Deadlift

Fitness: 135/95
Performance: 185/125
Open: 225/155

Skill WOD

15 Abmat Sit-Ups
15  Hip Extensions
15 Banded Good Mornings
30 Flutter Kicks

3 Sets

Tuesday  01.30.18

Strength WOD

Front Squat 6/6/6/6 (build up in load, all four sets should be heavy)

WOD

3 Power Clean
3 Front Squat
3 Push Jerk

12 min AMRAP

Fitness: 6 of each (95/65)
Performance: 185/125
Open: 205/135

Monday 01.29.18
Skill WOD
Min 1: 8-10 Strict Pull ups
Min 2: 10-12 Kips (tight and small, focus on position)
Min 3: 8 1 Arm DB Rows (go heavy, 8 per arm)
for 12 minutes
Metcon 
20 Alternating 1 arm DB Snatch
10 Burpee over the DB
10 min AMRAP
*New Standards 
1.) You must change hands while the dumbbell is below eye level to make it count. (Video: Matt Chan Explains the New Standard)
2.) The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. (Video: Matt Chan Explains the New Standard)
Dumbbell Weight:
Athlete’s choice for this metcon. But if you want to simulate an Open workout, based on 18.0 and the 2017 Open, the weight of the dumbbell would likely be:
Rx: 50#/35#
Scaled: 35#/20#

 

Saturday 01.27.18

Metcon 
30 seconds on 30 seconds off
Assault Bike Cals
Toes to Bar *
Burpees
1 Arm Alternating DB Snatch
5 Rounds

Fitness: *sit ups

Friday 01.26.18
Partner WOD
100 Front Squats
Every minute 10 Russian Swings

100 Hanging power cleans
Every minute 10 Sit ups

100 Push Pess
Every minute 10 Jumping Lunges

Fitness: 75/55 | (KB) 35/26 | (SB) 20/15
Performance: 95/65 | (KB) 53/35 | (SB) 30/20
Open: 115/75 | (KB) 70/53 | (SB) 30/20

Thursday 01.25.18
Strength WOD
Deadlift (5/5/5/3/3 (build up in load) )

Metcon 
8 Deadlifts
14 Box jumps
8 min AMRAP

Fitness: 155/105 | 20″/18″
Performance: 185/125 | 24″/20″
Open: 225/155 | 24″/20″

Wednesday 01.24.18

Metcon
Row 500/400 M
20 Sit ups
20 Push ups
20 Pull ups
Rest 1 minute
4 Rounds

30 min Time Cap

Tuesday 01.23.18
Strength WOD
Front Squat (8/8/8/8)
(Build up in load, all 4 sets should be heavy)
Metcon 
10 min EMOM
Even: 30 Doubles or 60 Singles
Odd: Max  Wall Balls

Fitness: 14/10
Performance: 20/14 | 30 Doubles
Open: 20/14 (must be unbroken)  | 30 Doubles

 

Monday 01.22.18

Strength WOD
8-10 Strict Pull ups with a 2 second pause at the top of the bar
8-10 Underhand grip barbell rows
30 Second high plank
3 Rnds

Metcon
5 Clean and Jerks*
10 Burpees
5 Rounds

Fitness: 95/65 (*7 clean and jerks)
Performance: 155/105
Open: 185/125

Saturday 01.20.18
Strength WOD
Find a heavy load in this complex
1 Power Snatch + 1 Hanging Power Snatch + 1 OHS
Metcon 
10 Hang Squat Snatch
30 Double Unders
10 min AMRAP

Fitness: 10 hang Power Snatch (75/55)
Perf/Open: 75/55

 

Friday 01.19.18
Partner WOD
1 Power Snatch
3 Clean and Jerks
5 Pull ups
5 Shuttle Runs
20 Rounds

Fitness: 95/65
Performance: 135/95
Open: 155/105

 

Thursday 01.18.18
Metcon 
80 Wall Balls
60 Burpees
40 Box Jumps
30/20 Assault Bike Cals
20 min AMRAP

Fitness: WB – 14#/10# | BJ –  20″/18″
Perf/Open: WB – 20#/14# | BJ –  24″/20″