Wodify

Tuesday August 21, 2018

Workout of the Day 8/21/2018
FITNESS
Four sets of:
6-8 Bench Press
Rest 45 seconds
6-8 Romanian Deadlift
Rest 45 seconds
30-45 sec Side Planks each side
Rest 45 seconds
___________________________________________________

PERFORMANCE
Five sets of:
Bench Press
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 –3 reps @ 50% of 1-RM
* Set 2 – 2 reps @ 75% of 1-RM
* Set 3 – 1 rep @ 85% of 1-RM
* Set 4 – 1 rep @ 90-95% of 1-RM
* Set 5 – Test 1-RM
F: Bench Press (1x6-8)
P: Bench Press (1x1)
F: Fitness WOD 8/21/2018 (AMRAP - Reps)
Fitness WOD
Against a 3-minute running clock, perform the following:
400 M Run
Max Ring Rows
Rest 3 minutes between sets, and complete a total of 3 sets for max reps. Run does NOT count.
P: Performance WOD 8/21/2018 (AMRAP - Reps)
Against a 3-minute running clock, perform the following:
400 M Run
Max Calories of Assault Bike
Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set. Run DOES NOT count.
C: COMP WOD 8/21/2018 (3 Rounds for time)
Conditioning:
For time:
20 Back Squats @ 225/155
Run 2 miles
20 Back Squats @ 225/155
Rest 5 min.

5 rounds for time
50 Double unders
15 Hang Power Snatch @ 75/55#

Rest 5 min.

For time
50 Burpees Box jump overs @ 24/20"

Monday August 20, 2018

Workout of the Day 8/20/2018
FITNESS
Three sets of:
8-10 Back Squat
Rest 60 seconds
10-12 Dumbbell External Rotations /each arm
Rest 60 seconds
8-10 Ring Rows
Rest 60 seconds
___________________________________________________
PERFORMANCE
Five sets of:
3-5 Back Squat
Rest 90 seconds
10-12 Dumbbell External Rotation
Rest 90 seconds
F: Back Squat (1x8-10)
P: Back Squat (1x3-5)
F: Fitness WOD 8/18/2018 (Time)
15-12-9-6 Reps:
Dumbbell Thrusters
Kettlebell Swings
Burpees
P: Performance WOD 8/20/2018 (Time)
15-12-9-6 Reps:
Thrusters (95/65#)
Kettlebell Swings (24/16kg)
Burpees
C: Banded Deadlift (1x5)
C: Power Snatch + Overhead Squat (1x4)
C: COMP WOD 8/20/2018 (2 Rounds for time)
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
30 Handstand Push-ups

Saturday August 18, 2018

Workout of the Day 8/18/2018
Fitness WOD
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
5 Burpees
8 Dumbbell Push Press
12 Kettlebell Swings
300 M Run
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run. Partners will switch tasks once the running partner returns
_________________________________________

Performance WOD
In Teams of 3, with only 1 Athlete working at a time, with a 25 minute clock, complete:
3K Row Buy-In (Switch as needed)
Complete as many rounds and reps as possible in remaining time of:
60 Hang Power Snatch 75/55#
60 Thrusters 75/55#
60 Burpees over Bar
1 athlete works at a time, split up reps as desired.
F: Fitness WOD 8/18/2018 (AMRAP - Rounds and Reps)
Fitness WOD
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
5 Burpees
8 Dumbbell Push Press
12 Kettlebell Swings
300 M Run
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run. Partners will switch tasks once the running partner returns
P: Performance WOD 8/18/2018 (AMRAP - Rounds and Reps)
PerformanceWOD
In Teams of 3, with only 1 Athlete working at a time, with a 25 minute clock, complete:
3K Row Buy-In (Switch as needed)
Complete as many rounds and reps as possible in remaining time of:
60 Hang Power Snatch 75/55#
60 Thrusters 75/55#
60 Burpees over Bar
1 athlete works at a time, split up reps as desired.
C: Speed Bench Press (5x5)
Close Grip
C: COMP WOD 8/18/2018 (3 Rounds for time)
3 Rounds of:
1k Row
30 Wallballs (30, 20)
20 C2B Pull-ups
10/8 Strict Deficit HSPU
3/2 Legless Rope Climbs
Rest 4:00

Friday August 17, 2018

Workout of the Day 8/17/2018
FITNESS
Four sets of:
15 KB Swings
Rest 45 seconds
2-4 Wall Walks
Rest 45 seconds
10-12 Tall Wall Ball Shots
Rest 45 seconds
____________________________________________________

PERFORMANCE
Five sets of:
2.2.2 Power Clean
(rest 10 seconds between doubles)
Rest 3 minutes btw sets
P: Power Clean (5x2.2.2)
F: Fitness WOD 8/17/2018 (Time)
Fitness WOD
For Time:
30 Burpees over the Dumbbells
30 DB Hang Power Cleans
20 Burpees over the Dumbbells
20 DB Hang Power Cleans
10 Burpees over the Dumbbells
10 DB Hang Power Cleans
P: Performance WOD 8/17/2018 (Time)
PerformanceWOD
For Time: (15 min time cap)
30 Bar Facing Burpees
30 Hang Power Cleans RX(95/65#) RX+(135/85)
20 Bar Facing Burpees
20 Hang Power Cleans RX(135/85#) RX+(155/105#)
10 Bar Facing Burpees
10 Hang Power Cleans RX(155/105#) RX+ (185/125#)
Use a weight that you will have to break up, but start with something that you can do at least 10 of! Goal is under 15 min on this one!
C: Squat Snatch (10x2)
C: Back Squat (3x2)
C: Pendlay Row (4x8-10)

Thursday August 16, 2018

Workout of the Day 8/16/2018
FITNESS & PERFORMANCE
Four sets of:
8-10 Dumbbell on Shoulder Split Squats /per leg
Rest 45 sec
4-6 Pronated Grip Pull-Ups
Rest 45 sec
30 sec Hollow Rocks
Rest 45 sec
F: Fitness WOD 8/16/2018 (2 Rounds for reps)
Fitness WOD

Complete as many rounds and reps as possible in 5 minutes of:
10 Med Ball Sit ups
10 Wall Balls
~ 3 min REST, and then,
5 min AMRAP of:
10 Hanging Knee Raises
20 Mountain Climbers (each step is one rep)
P: Performance WOD 8/16/2018 (2 Rounds for reps)
Performance WOD
5 min AMRAP of:
10 Toes to Bar
20 Mountain Climbers (each step is one rep)
~3 min Rest, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
10 Wall Balls (20/14 lbs to 10′)

Wednesday August 15, 2018

Workout of the Day 8/15/2018
FITNESS
Four sets of:
6-8 Bench Press
Rest 45 seconds
8-10 Ring Rows
Rest 45 seconds
12 Supine Med Ball Leg Curls
Rest 45 seconds
___________________________________________________

PERFORMANCE
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 2 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.
F: Bench Press (1x6-8)
P: Bench Press (1x2)
F: Fitness WOD 8/15/2018 (Time)
Fitness WOD
Three rounds for time of:
300 M Run
25/20 Push-Ups (focus on full range of motion)
P: Performance WOD 8/15/2018 (Time)
Performance WOD
Three rounds for time of:
10 Power Snatches (115/75 #)
25/20 Push ups
C: Bench Press (1x3)
C: Bench Press (1x1)
C: Jones Bones (2 Rounds for reps)
"Jones Bones"
AMRAP 12:
10 T2B
10 S20H (155, 105)
21/18 Calorie Assault Bike
Rest 2:00
AMRAP 12:
3/2 Ring Muscle-ups
10 DB Push Press, single arm (65, 50) (5 each)
21/18 Calorie Assault Bike

Tuesday August 14, 2018

Workout of the Day 8/14/2018
FITNESS & PERFORMANCE
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
F: Fitness WOD 8/14/2018 (AMRAP - Reps)
Fitness WOD
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Burpees
Station 3 – 60 Seconds of Dumbbell Push Press
P: Performance WOD 8/14/2018 (Time)
Performance WOD
Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Handstand Push-Ups
C: COMP WOD 8/14/2018 PART 1 (Time)
3 Rounds for time:
400 meter Run
21 KB Swings @ 53/35
2 Rope Climbs
C: COMP WOD 8/14/2018 PART 2 (Time)
2 Rounds For time
400 meter Db Carry 50/35#
20 Db Thrusters 50/35#
C: COMP WOD 8/14/2018 PART 3 (Time)
21-15-9
DB Snatch 50/35# (Alternating)
DB OHS

RX+ 65/50#

Monday August 13, 2018

Workout of the Day 8/13/2018
FITNESS
Four sets of:
6-8 Back Squats
Rest 60 seconds
6-8 Single-Arm Shoulder Press
Rest 60 seconds
40 M Farmer’s Carry
Rest 60 seconds
____________________________________________________

PERFORMANCE
Five sets of:
4-6 Back Squat
Rest 3 minutes between sets and use that time to work shoulder mobility
F: Back Squat (1x6-8)
P: Back Squat (1x4-6)
F: Fitness WOD 8/13/2018 (Time)
Fitness WOD
Five rounds for time of:
15 Kettlebell Swings
10 Goblet Squats
Immediately followed by:
400 m Run
P: Performance WOD 8/13/2018 (Time)
Performance WOD
Five rounds for time of:
5 Power Cleans (135/95 #)
5 Thrusters (135/95 #)
10 Box Jump-Overs (24″/20″)
C: Front Squat (1x3)
C: Front Squat (1x1)
C: Full Speed (Time)
"Full Speed"
For time:
21-15-9
Power Cleans (135, 95)
Bar Facing Burpees

Saturday August 11, 2018

Workout of the Day 8/11/2018
Fitness WOD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 M Run or 500 M Row
3 Burpees
6 DB Thrusters
12 KBSwings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
___________________________________________________

PerformanceWOD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 M Run or 500 M Row
5 Pull-Ups
10 Thrusters (75/55#)
15 KB Swings (24/16kg)
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
P: Performance WOD 8/11/2018 (AMRAP - Rounds and Reps)
PerformanceWOD
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 M Run or 500 M Row
5 Pull-Ups
10 Thrusters (75/55#)
15 KB Swings (24/16kg)
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
F: Fitness WOD 8/11/2018 (AMRAP - Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 M Run or 500 M Row
3 Burpees
6 DB Thrusters
12 KBSwings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.
C: Close Grip Bench Press (5x5)

Friday August 10, 2018

Workout of the Day 8/10/2018
FITNESS
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 –8 DB Split-Stance Romanian Deadlift /each leg
Station 2 –12-15 Seated Leg Lifts Or V-ups
____________________________________________________
PERFORMANCE
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 8 Split-Stance Romanian Deadlift /each leg https://www.youtube.com/watch?v=pJcNzjZb14Q
Station 2 –12-15 Barbell Roll-Outs
F: Fitness WOD 8/10/2018 (AMRAP - Rounds)
Fitness WOD
18 min EMOM:
5 Burpees
10 Kettlebell Swings

*Score is Succesfully Completed Rounds
P: Performance WOD 8/10/2018 (Weight)
18 min EMOM:
3 Snatches
6 Burpees
Every minute, on the minute, for 18 minutes, perform 3 snatches and 6 burpees. Score is the total amount of lbs successfully snatched during the workout. You choose the weight you’d like to use. Add weight as you wish. If you do not complete assigned reps within 60 seconds, go ahead and finish the set and then rest the remainder of the set.
C: Squat Snatch (1x1)
C: Back Squat (3x3)
C: Heavy Grace (Time)
30 Clean and Jerks (225/165)

1 2