Below you'll find a list of all posts that have been categorized as “WODs”
Weightlifting: Competition: Work Up to a heavy single Squat Clean & Jerk then 5 sets of 1xClean/2xJerks @ 80% L2: Work Up to a heavy single Power Clean & Jerk then 4 sets of 2xPower Clean and Jerks @ 80% L1: Work Up to a heavy single Hang Power Clean & Jerk then 4 sets of 2xHang Power Clean & …
Strength: Competition: Box Squat with Bands, 4-6×2, .69% Bands: 0-200#: Red Band 200#-300#: Blue band 300#+: Green band L2: Squat 5×5 70-75% (+10) L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition & L2: AMRAP 10: 20x Lunges 10x Pull-ups 10x Box Jumps (24″/20″) L1: AMRAP 10: 20x Lunges 10x Ring rows 10x Box Jumps (24″/20″) Squat like a champion.
All Levels: Station 1: 50″ Yoke Walk Station 2: Atlas Stone to platform Station 3: 5x Tire Flips Station 4: 50′ Keg carry
Strength: Competition: Squat 5×5 70-75% (+5-10) L2: MEx3 L1: Kipping swing skill work Conditioning: Competition: 6 Rounds: 5x OH Squats (135#/95#) 3x Muscle-ups L2: 6 Rounds: 5x OH Squats (95#/65#) 5x C2B 5x Ring Dips L1: 6 Rounds: 5x OH Squats (65#/45#) 5x Ring Rows 5x Push-ups
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: All Levels: Push-up Ladder: Do 1 push-up the first minute, 2 the second…. *If any athlete cannot do 10 rounds or less, they will finish their last complete round, then start a Pull-up ladder The best damn push ups article.
Weightlifting: All Levels: Snatch 15 Clean and Jerk 12 @ 70-80%
Strength: Competition: Box Squat with Bands, 6-8×2, .67% Bands: 0-200#: Red Band 200#-300#: Blue band 300#+: Green band L2: Back Squat 5×5 70-75% (+5) L1: Back Squat 3×5 (add 5-10 pounds) Conditioning: Competition: 20-19-18…3-2-1 Squats 1-2-3…18-19-20 Pull-ups L2: 20-18-16…6-4-2 Squats 2-4-6…16-18-20 Pull-ups L1: 10-9-8…3-2-1 Squats 1-2-3…8-9-10 Pull-ups If you’ve ever been called out for squat depth. Maintenance is needed to …
Strength: All Levels: Deadlift 5×5 @ 70% 1rm Chipper: Competition: Run 1 mile 50x Sandbag get-ups (50#/35#) 50x KB Swings (2p/1.5p) 50x Wallballs (20#/14#) L2: Run 1 mile 50x Sandbag get-ups (50#/35#) 50x KB Swings (1.5p/1p) 50x Wallballs (20#/14#) L1: Run 800m 25x Sandbag get-ups (50#/35#) 25x KB Swings (1.5p/1p) 25x Wallballs (20#/14#) *May be completed in any order/combination Powerful …
Strength/Skill: Competition: Squat 5×5 70-75% L2: MEx5 L1: Double-under skill work Conditioning: All Levels: Tabata: Air Squats Ring Dips Sit-ups Good read: Sprinting vs. Jogging By: Martin Rooney When I address groups of people, I ask them if they think ingesting 1000 calories of junk food has the same effect on the body as ingesting 1000 calories of fruits and …
Strength: All Levels: Strict Press 5×5 @ 70% 1rm Conditioning: Skills day: 10 Minutes of: Competition Butterfly kip instruction L2: Kip Instruction: L1: Kipping Swing instruction 15 Minutes of: All Levels: Prowler Pushes and Heavy Farmer’s carries Here are some tips from the one and only Dan John about reps, workouts, and programming.
