WOD Lifting Back Squat 3 x 8 Heaviest weight you can per set. Rest as needed. Conditioning Heavy Isabel (Isabel +) For Time: 30 Snatches 155/105 Scale: Standard Isabel 135/95 Goal Time: Sub 6 min Time Cap: 10 min
WOD Lifting Deadlift 1 x 2 @ 95% 1RM Deadlift 2 x 5 @ 75% 1RM Rest 2 minutes between sets of 75% Accessory # 1 Power Shrug 2 x 5 @ 70% Deadlift 1rm Stiff Leg DL 2 x 5 (AHAP) Bent Over Row 2 x 5 (AHAP) Underhand Lat Pulldown 2 x 5… Read more »
WOD For Time: 160 Wall Balls 800m Run 140 DB Snatch 50/35 800m Run 120 Ring Push Ups The clock will be running a 3-minute interval timer. Every 3 minutes, both partners will be required to “pay the man” depending on which movement they are working on. Wall Ball = 5 Burpees each DB Snatch… Read more »
WOD Lifting Hang Snatch Pull + Hang Snatch 2 x 2 Hang Snatch Pull + Hang Snatch 3 x 1 *heaviest weight per set Conditioning 4 Rounds For Time: Bear Hug Carry 100/70 100 ft Overhead Carry 100/70 100 ft 50 Double unders 25 Chest-to-bar Pull-up *with Sandbag (sub sandbag for double kettlebell front rack… Read more »
WOD Conditioning AMRAP 5 7 Double Kettlebell Thrusters 70/53 2 Rope Climbs Rest 2 minutes AMRAP 5 7 Double Kettlebell Thrusters 2 Rope Climbs Goal: 3 rounds each AMRAP Accessory GHD Sit-Up 4 x 30 *Sub med ball ab mat sit-up
WOD Lifting Pause Front Squat 3 x 3 *3 second pause at bottom. Heaviest weight for each set. Conditioning Every 2 minutes for 10 minutes: 12 Front Squats 155/105 17 Toes to bar
WOD For Time 150 Kettlebell Swings 53/35 75 Handstand Push-Ups 25 Muscle-Ups Goal: Sub 14 Min Accessory Banded Plank Hold 3 x 40 sec Hip extensions 3 x 15
WOD Lifting Deadlift 1 x 2 @ 90% Deadlift 3 x 3 @ 75% rest 2 min in-between Accessory Power Shrug 2 x 5 @ 70% of original max Stiff Legged Deadlift 2 x 5 (heaviest weight per set) Bent Over Row 2 x 5 (heaviest weight per set) Underhand Lat Pull Down 2 x… Read more »
WOD 5 Rounds for time: 30 Air Squat 20/15 Assault Bike Calories 10 Shoulder to Overhead 165/115 *Teams of 2, each partner performs 5 rounds total. Goal is sub 2:30 per round. Compare to June 16th 2018.
WOD Lifting Snatch Balance 3-3-3-2-2-1 Heaviest weight for each set AMRAP 4 9 Overhead Squat 135/95 10 Toes to Bar rest 2 min AMRAP 4 6 Hang Squat Snatch 135/95 10 Toes to Bar Rest 2 mins AMRAP 4 3 Squat Snatches 135/95 10 Toes to Bar *Goal: 3 + rounds for each AMRAP
This week is going to be as awesome as last week! A few longer workouts, and a few movements we haven’t done in a while. Prepare yourself for some challenging cardio, too! I heard a lot of great feedback about the programming from last week, so I can finally let the cat out of the bag–we are now following COMPTRAIN programming!! I loved the Canadians, but I think this change is what’s best for us moving forward. If you haven’t heard of Comptrain, do a bit of background research and read up on Ben Bergeron. He trains a lot of Games athletes, including Katrin Davidsdottir. This does, however, mean that EVENTUALLY (not quite yet) we will be switching from Beyond the Whiteboard to SugarWOD. If you already have SugarWOD, we are listed under Forward Strength and Fitness.
Just a reminder to make sure you’re hydrating and that you’re coming to class properly fueled to work. If nutrition is something that you are struggling with, you’re not alone! We are here to help, and we have some Nutrition Services that can help you reach your goals. Shoot me a message if you want to chat about it!
I hope everyone is taking some time to enjoy summertime fun! Remember, we train in functional fitness to make us better at all types of physical activities. Let’s all try to branch out of our comfort zones and try something different! Kayaking, hiking, mountain biking, trail running… just the tip of the iceberg. Just don’t forget the sunscreen, guys!
Have a great week, and I will see you at the box!!