Wed., May 20, 2020

WOD:

A.
Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees

CW: 3 rds. plus 12 DPC, 12 RL, 1 B (20# DB DPC, 15# RL)

LW: 3 rds. plus 12 DPC, 12 RL, 11 B (15# DB for both)

Tues., May 19, 2020

WOD:

A.
Three sets of:

Goblet Squat x 6-8
Posted Single-Leg Deadlifts x 8-10 reps each leg (1 leg back to wall)
Hollow Hold, Hollow Rock or Plank 60 seconds

B.
Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Kettlebell Front Squats
Station 3 – 30 seconds of Burpees
Station 4 – Rest

CW: 6 cal., 14 KFS, 6 B

LW: 7 cal., 14 KFS, 6 B

When the running clock reaches 5:00, perform the following…

5 sets; for max reps/cals of:

-Number of calories completed during 30 second bike
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second above

-Number of Burpees completed during 30 seconds above

Mon., May 18, 2020

WOD:

Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

CW: 8 Rds. plus 20 DL, 10 DSP (15# DL, 20# DL)

LW: 8 Rds. (15# DL, 15# DL)

Sun., May 17, 2020

WOD:

3 rounds for time of:

800-meter row
3 rounds of: 5 shoulder press, 10 push-ups, and 15 squats

CW: 22:25 (25# SP)

LW: 25:49 (? SP)

Wed., May 13, 2020

WOD:

Complete as many rounds as possible in 20 minutes of:

200-meter Row
1 minute of plank hold

CW: 8 rds. plus 200 mtr.

LW: 8 rds. plus 85 mtr.

Tues., May 12, 2020

WOD:

A.
Four sets of:
Split-Stance Romanian Deadlift x 8 reps each leg
Rest 45 seconds
Goblet Squat x 8 reps
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees
10 Push-Ups
20 Kettlebell Swings

CW: 4 rds. plus 5 B, 10 PU, 12 KBS

LW: 4 rds. plus 5 B, 10 PU, 8 KBS

Mon., May 11, 2020

WOD:

5 rounds for time of:

Row 400 meters
50 squats
15 push-ups

CW: 20:28

LW: 22:48

Sun., May 10, 2020

WOD:

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

CW: 85#

LW: 45#

B.
Complete as many rounds and reps as possible in 15 minutes of:
Row 400 Meters
20 air squats
12 Push-Ups

CW: 4 Rds. plus 400 mtrs.

LW: 4 Rds. plus 70 mtrs.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Kettle-bell swings
Minute 2 – 45 Second Prone Plank Hold

CW: 4 Rds. plus 10 KBS

LW: 4 Rds. plus 10 KBS

Wed., May 6, 2020

WOD:

Complete as many rounds as possible in 10 minutes of:

20 lunges
24 Hurdle Hops

CW: Did 20 lunges plus one minute bike, instead of HH.(4 rds., plus 1 min. bike)

LW: 6 rds., plus 20 lunges and 6 HH's

Tues., May 5, 2020

WOD:

Seated Press OR Push press 10-10-10-10-10 reps

CW: SP (30# DB for all)
LW: PP (55# BB for all)

Mon., May 4, 2020

WOD:

Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat (Jumps)

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Four rounds for time of:

400 Meter Row
15 Kettlebell Swings
15 V-Ups

CW: 13:25

LW: 16:21

Sun., May 3, 2020

WOD:

A.
5 sets:

Bench Press x 5-6 reps

CW: 100, 110, 110, 115, 120

LW: 45, 55, 60, 65, 70

Followed by…

2 sets::
Bench Press x Max Reps @ 90% of today’s heaviest set

CW: 10, 7 @ 105

LW: 12, 9 @ 65

B.
4 sets of each:

Minute 1 – 20 Calories of Bike
Minute 2 – 15 V-Ups
Minute 3 – 12 Air Squats

Minute 4 – 15-20 Push-Ups
Minute 5 – Rest