Category Archives: WODs

Friday 12/13

Olympic:Squat Cleans

1 squat clean every :45 seconds for 12 minutes

Conditioning

4 rounds-
2 min max cal row
1 min max cal bike
2 min rest

Thursday 12/12

Workout of the day

10 min amrap

Ascending 2,4,6,8,etc
KBS
T2B Rx 53/35#
Rx+ 70/53#

Accessory:conditioning

Death by 10m

Wednesday 12/11

Workout of the day

For time-
3 rounds of “Cindy on steroids”
Then…
Row 30/25 calories
Then…
3 rounds of “Cindy on steroids”
Then…
Bike 30/25 calories
Then…
3 rounds of Cindy

Tuesday 12/10

Deadlift
2×8@65.% 2×6 70% 2×4@75%

Workout of the day

14 min amrap-
8 Burpees
2 rope climbs
2×50’ Farmer carry

Friday 12/6

Hero Workout

“Marconi”
For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

Thursday 12/5

Olympic: Squat clean

5×3

Workout of the day

For time-
9-15-21-
Cal Bike
Hang cleans
Push ups

Rx 95/65#
Rx+ 115/80#

Tuesday 12/3

Strength: strict Press

2×8@65%, 2×6@70%, 2×4@75%

Workout of the day

12 min amrap-
8 Hang power snatch
4 Burpees box jumps
2 Rope climbs

Rx 95/65 Rx+115/85

Monday 12/2

Strength Deadlift

2×8@65%, 2×6@70%, 2×4@75%

Workout of the day

4 rounds for time-
18/15 Cal row
12 Front squats

Rx 95/65#
Rx+ 125/85#

Friday 11/29

Bench press
5×5(start at 65% and build)

Deadlift
5×5(start at 65% and build)

Wednesday 11/27

Workout of the day

4 rounds-
50 Du
12 Overhead squat

Rx 95/65#
Rx+ 115/85#

Accessory :

4 rounds-
5-7 Strict pull-ups(weighted is poss.) + 10 DB curls