Below you'll find a list of all posts that have been categorized as “WODs”
Weightlifting: 10 Minutes to work up to a heavy single power snatch Workout: L3: 5 Rounds of: 10x WB Situps 8x Burpees over a box (30″/24″) 6x Power Snatches (165″/105#) L2: 5 Rounds of: 10x WB Situps 8x Burpees over a box (24″/20″) 6x Power Snatches (135″/85#) L1: 5 Rounds of: 10x WB Situps 8x Burpee 6x Hang Power …
High bar vs Low bar squatting Strength: L3:LBBS 4×4 @ 70% 1rm +10# L2: LBBS 5×5 @ 70% L1: Front Squat 3×5 @ 70% Workout: L3: 3 Power Cleans (135#/95#) 50 Double-Unders 15 Thrusters (135#/95#) 6 Power Cleans (135#/95#) 50 Double-Unders 12 Thrusters (135#/95#) 9 Power Cleans (135#/95#) 50 Double-Unders 9 Thrusters (135#/95#) L2: 3 Power Cleans (95#/65#) 50 …
Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10 Conditioning: All levels: Tabata mash-up: Push-ups Bent-over Barbell row (Med weight) Rest 5 minutes then Row 750m all out
Workout: L3: “RVA 50″ 50 Box jumps (24″/20”) 50 Pull-ups 50 Kettlebell swings (24kg/16kg) 50 steps Walking Lunge 50 Sit-ups 50 Power Cleans (135#/95#) 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders L2: “RVA 50″ 50 Box jumps (24″/20”) 50 Pull-ups 50 Kettlebell swings (24kg/16kg) 50 steps Walking Lunge 50 Sit-ups 50 Power Cleans (115#/80#) 50 Wall ball …
Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5# Conditioning: All levels: 8x 100m Sprint return to start point for recovery Then L3: AMRAP 5 6x Mountain Climbers 8x T2B L2: AMRAP 5 6x Mountain Climbers 8x K2E L1: AMRAP 5 6x Mountain …
Extend! Strength: 10 Minutes to work up to a heavy triple power clean Conditioning: “Fight Gone Better” 3 round workout. 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps. All levels: 1. Wall Balls (20#/14#) 2. Power Cleans (75#/55#) 3. Box Jumps (24″/20″) 4. Push Presses (75#/55#) 5. Row for calories …
Thanks to everyone that came out to the RVA Alpha and RVA Open this weekend! Strength: L3:LBBS 3×8 @ 60% L2: LBBS 3×8 @ 60% L1: LBBS 3×8 @ 60% Workout: L3: 10x KB Swings (2p/1.5p) 10x Up/downs 10x Goblet Squats (2p/1.5p) 20x KB Swings (2p/1.5p) 20x Up/downs 20x Goblet Squats (2p/1.5p) 30x KB Swings (2p/1.5p) 30x Up/downs …
Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10 Workout: L3: Run 800m 100x Double unders 10x Clean & Jerks (135#/95#) Row 500m 75x sit-ups 10x Overhead Squats (135#/95#) Run 800m 50x Push-ups 10x Front squats (135#/95#) L2: Run 800m 100x Double unders 10x Clean & …
Tightness holding you back in the squat? Check out this article for some tips to help loosen up ankles, hips, thoracic spine. Strength: L3: LBBS ME x 3 L2: Front Squat 7×3 @ 75% 1rm +10# L1: Bulgarian Split Squats 3×6 per leg Workout: L3: AMRAP 10: 3x Muscle-ups 6x Goblet squats (24kg/16kg) 9x Sandbag getups (50#/35#) L2: …
Strength: L3: Bench Press 5×5 @ 70% 1rm +2.5-5# L2: Bench Press 5×5 @ 70% 1rm +2.5-5# L1: Bench Press 3×5 @ 70% 1rm +2.5-5# Workout: L3: 8 Rounds of: 3x HSPU’s 5x C2b 7x Burpees 9x Box Jumps (24″/20) L2: 8 Rounds of: 3x Ring Dips 5x Pull-ups 7x Burpees 9x Box Jumps (24″/20) L1: 8 Rounds of: …
