WOD

A few hours late but worth the wait!!

Monday: Masters Qualifier WOD 3

Tuesday: Back Squat for 5’s

Wednesday: 7 Military Presses, 7 Bent over Rows, 7 Sumo DL High Pulls 5 Rounds for weight

Thursday: Row 400m, Run 400m, rest 3 minutes, 3 Rounds total

Friday: Coe, 10 rounds of 10 thrusters, 10 ring push-ups

Saturday: Team workout: partners 20 synchro burpees, 30 synchro sit-ups, each buddy does a rope climb, 4 Rounds for time

 

Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

Banded Clean no jerk

SN Panda Pulls 6×2 90% of SN

At Knee SN Pull 5 sets of 3 exertions

Clean Shrugs on Barbell, 5×12

Standing Med Ball Twist Throws against wall, 5×30

Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×8

Leg Press 5×20

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets

Sled Pull Throughs 2 Trips

Scissor Kicks ankle Weights 300x

Wednesday: Rest

‘Thursday: Speed Strength Snatch

Power Snatch from 8″ Blocks 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 with 55% +25% Chains, wide stance

Zercher Romanian 5×5

40 seated jumps Ankle + DB’s

Back Extensions 100x

Strict Ab Mat Sit-ups 4×25

Friday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Cambered Bar GM w/ Chains for Max

Overhead Squat for Max

Mid Thigh SN Pull 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Single Leg Glute Bridges 100x/side

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Holding DB’s at the shoulders – 40 seated jumps

Goodmorning w/ K: 2chains/side -SSQ

Belt Squat 5×6, against bands,, K: Same same but 65# in the front rack

Glute Ham Raises 5 x max reps

Sled Marching w/ Med Ball 400m

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Close Grip 1 Board w/  K: 2 Chains -Straight Bar

Freak Bar 5×5 J:double up a micro band around your wrists

Rope Cable Extensions 5×10

T-Bar 5×5 lightened monster mini

Close Supine Mag Grip Pulldowns 5×8

Walking Resist Twist w/ Band 5 sets of 5 exertions

 

Thursday:

Holding DB’s at the shoulders – 40 seated jumps

Reverse Hypers 5×10

Weighted Planks w/ Belt Accumulate 5 Minutes

Lying MedBall Between Feet 200x reverse Hypers

Do 100-200 of them triceps extension

 

Friday:

SSQ Blue band + 285, K orange and mini + 145 10×2

Sumo Speed Pulls 175 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Bandy Side Step Ups 100x

Allen Lift 5×8

 

Saturday:

Freak Bar 7×3 J: 3 Chains K: 65 and 1 Chain

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Standing KB Rows 3×30

100 Lying Bandy Sweeps

Shoulder Horn 3x burning/side

Masters Qualifier Week!

Monday: 10 to 1 Ring Dip, 1 to 10 Power Snatches

Tuesday: Front Squat x1

Wednesday: “Jackie”

‘Thursday Masters Qual 1

Friday: Masters Qual 2

Saturday Masters Qual 3/4 Team Mash-Up!

 

Weightlifting Conjugate:

 

Monday:Upper Body Accessories

Ring Dips 5×8

Press Sticking Point at the forehead 5 sets of 3 exertions

Hammer Grip Bar Lying Extensions with a band at angle to floor 5×15

Low Incline DB Extensions 5×8

Single Arm Cable Row 5×12

Standing Bandy 3×30

 

Tuesday: Rest

Wednesday: Speed Strength Clean and Jerk

Below Knee Hang Clean and jerk 4×2 70%, 4×2 75%, 4×2 80%

Banded Sumo DL 20×1 55 of best Sumo DL +25% bands

40 seated jumps: DB’s to Jerk Ankle

Weight+Ball Strict Hypers 200x

Weighted Pass Throughs 50x

 

Thursday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday: Absolute Strength Snatch

Below Knee Hang Snatch w/pause

Chain Bench Press 7×1 90%

Single Arm Allen Lift 5×15

Reverse Hypers 180lbs 5×12

 

Saturday: Dynamic Effort Lower Body

Straight Bar on Back, Box Squat 12×2 with 50% +25% Chains, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

45 Degree Inverse Curls 5 sets all out

Belt Squat Marching 400 steps, micro around ankles

Angle 180lbs 4 sets

Banded Ab Mat Sit-ups 4×25

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday Max Effort:

Barbell on Back, 40 seated jumps

Parallel Box Squat Against Chains J: 4/side K: 2/side Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Inverse Curl Negatives 25x, 3-5 at a time

Reverse Hypers 5×8, go heavy strain hard

Barbell Side Bends 7×5

 

Wednesday:

MultiGrip Bar Middle Grip Against Bands K: Mini

Close Grip 2 Board 5×3

Elbows Out DB Extensions 3×15

T-Bar 5×5 lightened monster mini

Overhanded Straight 5×10

KB Shot Puts, rig up right, reverse it hard!

 

Thursday:

Barbell on Back Reverse Hypers 3×30

L-Hang Holds 10 Max Effort Holds

Ankle Weights in Belt Squat 200x

Bandy Triceps: Do 100-200 of them

 

Friday:

SSQ Blue band + 250, K orange and mini + 135 12×2

Sumo Speed Dead’s K: 160 w/ 1″ and micro bands 20 singles

Strict Reverse Hypers 5 sets

Belt Squat Marching 400 steps

GHD Sit-ups 5×20

 

Saturday:

Freak Bar 8×3 K: 55 and 1 Chain

Decline DB Press 4 sets

Underhanded DB’s 4 sets

Barbell One Armed Row 5×8/side

100 Jumping Pull-ups

Band Rotators 3x burning/side

This should be an interesting week!

Get ready guys!

 

Monday: Partners, 12 DB Military Press 50/35, 12 KB swings 70/53, 12 Burpees to touch the rig, trade rounds until each does 5, for time

Tuesday: 10 Rep Back Squat into 10 Reps Thruster, like two bars, as a compound set, for max weight

Wednesday: Teams of 3: row 250, 25 push-ups, 25 hollow rocks, each buddy does 4 rounds, when the rower is clear begin, stay in order!

Thursday: Wedding WOD for Erika and Jayce: Run 1 Mile, for time, immediately into 10 minutes to find a max clean, finish with Tabata Sit-ups

Friday: Deadlifts x3

Saturday: Teams of 2: 50 Synchro Pull-ups, 50 Synchro Wall Balls, 50 Synchro Box Jumps, 2 Rounds for Time

 

Weightlifting Conjugate:  Congrats Chad!!  Take it easy this week, then next week slam it!

Monday: Speed Strength Snatch

Mid Thigh Hang Muscle Snatch 4×2 70%, 4×2 75%, 4×2 80%

Cambered Bar on Back, Box Squat, 10×2 50% of Straight Bar Max, Bands to Front 25%, wide stance

Zercher Romanian 5×5 Deadlift

40 Seated Jumps with Vest – sideways

Hollow Arch 200x

Hanging Knee Raises 4×25, use ankle weights or a ball

 

Tuesday: Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Front Squat for Max

Lightened Snatch Grip Deadlift for Max

Iso’s At Knee SN Pull 5 sets of 3 exertions

Single Arm Allen Lift 5×15 /side

Scissor Kicks Hypers 200x

 

Friday: Lower Body Accessories

45 Degree Hip Extensions 5×12

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Angle 180lbs 4 sets

Walking Bar GM’s 2 trips w/ safety squat bar

Weighted Planks accumulate 5 minutes, put weight on back

 

Saturday: Max Effort Upper Body

2 Board w/ Green bands Wide Grip -MGB

Dips for heavy 8 then do 3 sets at the heavy 8

Barbell Bent Over Row 5×12

Close Supine Mag Grip Pulldowns 5×8

 

Sunday: Rest

 

Powerlifting Conjugate:

Max Effort Lower Body:

Wearing a weighted Vest and Ankle weights

8″ Conventional Deadlift

Zercher Squat 5×3, go heavy, but use the lightened method, with a 1” band

Hip and Back Extensions 5 Sets

Freedom Marching 4×75, use bands

DB/Plate Bends w/ Band 5×12/side

 

Max Effort Wednesday:

Pin Press 12/14 for Max, Straight Bar

Max Reps in 3 minutes of cambered bar wide grip, Katelyn use: 3 chains

Low Incline DB Extensions 5×8

Barbell Bent Over Row 5×15

Underhanded Straight 5×10

Sledge Hammer Sideways 5×12/side, slam it HARD

 

Dynamic Effort Lower Body:

SSQ Box Squat 50% of Max with 25% Band Tension Katelyn use orange and mini + 120 12×2

Sumo Speed Deadlifts Katelyn: 160 w/ 1″” and micro bands 20 singles

Hip and Back Extensions 5 Sets

Seated Bandy Abduction 100x

Hanging Knee Raises 100x

 

Dynamic Effort Upper Body:

Freak Bar 8×3 Chains Katelyn: 45 and 1 Chain

Dips 5 sets of max reps, at a decent resistance, under 20 reps more than 5 at the start

Cable Rope Triceps 5 sets

Barbell One Armed Row 5×8/side, like a regular DB row, but use a barbell 🙂

100 Jumping Pull-ups

Band Rotators 3x burning/side

 

Awww yeah

Monday: 5 DB Snatches 70/50 Right , 5 DB Snatches 70/50 Left and 10 strict pull-ups, max rounds in 10 minutes

Tuesday: Griff

Wednesday Paul

Thursday Dips x5

Friday Grace

Saturday OHSQ’s then Medball Clean/Ab Mat sit-up

 

Conjugate Weightlifters:

Monday Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, 55% + 25% bands 8×3

Low Incline Alternating DB’s 4 sets all out

Rocking DB Extensions 5×10

Bench Pull 3×20

Neutral Grip Pulldowns 3×20

Barbell Curls 5×10/side

 

Tuesday Sleds Work Session

Sleds Work
Dragging
3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 4×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday Rest

Thursday Absolute Strength Clean and Jerk

Muscle Clean from 8″ Blocks and push press

Banded SN DL 6×1 90% 4″ Up

SN Pull 5 sets of 3 exertions

Sled Face Pulls 3 Trips

GHD Sit-ups 3×20

 

Friday Lower Body Accessories

45 Degree Hip Extensions 5×12

Split Squats on Belt Squat, Bar in Front Rack, Bands on the belt Squat, 5×8 /side

Reverse Hypers Regular 180lbs 4 sets

Ankle Weights in belt squat 200x steps

Banded Ab-Mat Sit-ups 60x bigger band

 

Saturday Special Strengths

Barbell overhead (use 80% of SN), sled around waist 3-4 plates, march 400m, each time you put the bar down, jog back to the gym and do 15 KB swings at 70#

Sunday Rest

 

Powerlifting Conjugate:

Max Effort LB Monday

Kneeling jumpsx40

Ultra Wide Goodmorning Safety Squat Bar, use the monolift

Belt Squat 5×6, against bands, wear a weight vest and hold a beefy KB in a goblet hold

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets, wear a vest and hold a weight

Cable Oblique Crunches 3×15/side

 

Max Effort UB Wednesday

Freak Bar Against Chains K: 2/side

Close Grip 4 Board 5×8

Underhand Lying DB Extensions 2×25

Barbell Bent Over Row 5×15

Wide Mag Grip 5×5

Standing Banded Twists 3 sets of 30/side

 

Dynamic Effort LB Friday

Cambered Bar Low Box Normal Stance K: Orange and Mini +

Speed deads 175 w/ 1″ and micro bands 20 singles

Inverse Curl Negatives 25x

Sideways Sled Marching 200m K: 2

Cable Pulldown Abs 3×30

 

Dynamic Effort UB Saturday

Straight Bar 8×3 Bands K: 75 K: Micro band

Push-Ups with a 45# plate on your back, 3 sets all out

Incline Elbows Out DB’s 3 sets

Ring Row feet on Box 5x Max Reps

100 Pull Aparts 1″ Band

Lying DB Rotators 3x burning/side

Ready, aim, perspire!

Monday: “Cindy ”

Tuesday: OHSQ Workshop and lifting

Wednesday: Run, And DB push jerks

Thursday: Deadlifts and wall ball shots

Friday: 50 doubles, 5 Turkish get-ups, 25 backwards lunges, 5 rounds for time

Saturday: TEAM WORKOUT recruit your favorite buddy!

 

Conjugate Weightlifting:

Monday: Lower Body Accessories

GHR 5×8 Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Single Legged with Bands 90lbs and 2×1” 4 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Ab Wheel Roll-outs 5x Max Reps

 

Tuesday: Max Effort Upper Body

Regular Grip Pin Press 14 -SB

Seated DB Military Press Heaviest 8, 3 sets

Barbell Bent Over Row 5×12

Overhanded Straight 5×10

 

Wednesday: Upper Body Accessories

See-Saw Press work to best 8 (4/side) then 4 more sets at that weight

Press right at Chest at the shoulders 5 sets of 3 exertions

Straight Bar Cable Pressdowns 5×10

Underhand Lying DB Extensions 3×25

Single Arm Cable Row 5×10

Standing Bandy 3×30

 

Thursday: Rest

‘Friday: Speed Strength Clean and Jerk

Banded Clean no jerk 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands

Follow with 20×1 pause jerks 80%

Banded Sumo DL 20×1 50 of best Sumo DL+25% bands

Barbell on Back, 40 seated jumps

GHD Facedown Holds accumulate 10 minutes hold something

DB Lat Raises 6×15

 

Saturday: Absolute Strength Snatch

High Hang Snatch

Pressing Snatch Balance work to Max

Press top 1/4 above the head a few inches 5 sets of 3 exertions

MedBall Shot Puts 5×20/side

Hip and Back Extensions 75x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 seated jumps Wearing Ankle weights and holding DB’s

Low Box Narrow Stance Back Squat -SSQ

Leg Press 5×8, go heavy

Split Squats 3×8, lightened method

Reverse Hypers 3×10

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Floor Press Multi Grip Bar

Multigrip 2 Board for 5×5

Belt Squat SkullCrusher 5×8

Seated Cable Row 5×12 band it

Medium Mag Grip 5×5

Single Arm Allen Lift 5×15, use a sizable DB

 

Thursday:

40 seated jumps Wearing Ankle weights and holding DB’s

Reverse Hypers 5×8

L-Hang Holds 10 Max Effort Holds

Reverse Hypers Lying MedBall Between Feet 200x

Triceps extensions: Do 100-200 of them

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 105

Speed Pulls 160 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Bandy Side Step Ups 100x

Banded Ab Mat Sit-ups 5x Max Reps

 

Saturday:

Straight Bar 8×3 Bands K: 70 K: Micro band

4 sets alternating DB’s bench press K:40’s

DB Kickbacks Palms Down 4 sets

Ring Row feet on Box 5x Max Reps

100 Pull Aparts 1″ Band

Lying DB Rotators 3x burning/side

Big wheels keep on turnin’

CrossFit Daily Workout:

Monday: Tabata; sit-ups, seated press, glute bridge, jump squat 75/55

Tuesday: Cleans!

Wednesday: Danny

Thursday Jerks! And extra jumps

Friday: 18.5

Saturday: RJ teamed up and scaled!

 

Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

“lean from 4″ Blocks and Jerk for max

Banded SN Romanian Deads 5×3

KB Swing High Pulls 5×20/side

Side Planks accumulate 3 minutes on each side

 

Tuesday: Lower Body Accessories

GHR 5×8

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Single Legged 90lbs 4 sets/side

Zombie Sled Walks 2 trips Holding Sandbag in front

Flutter Kicks with Ankle Weights 200x

 

Wednesday: Rest

‘Thursday: Speed Strength Snatch

Below Knee Hang Power Snatch w/pause 4×2 70%, 4×2 75%, 4×2 80%

Cambered Bar on Back, Box Squat, 12×2 45% of Straight Bar Max, Bands to Front 25%, wide stance

Forward Banded SN Romanian Deadlift 5×5

40 jumps Vest + DB’s to CL

45 Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25

 

Friday: Sleds Recovery Session

Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Deadlift from 4” Up for Max

Lightened Method Normal Box Squat SSQ

4″Up SN Pull 5 sets of 3 exertions

MedBall Shot Puts 5×20/side

Flutter Kicks against Bands Hypers 200x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Wearing a weighted Vest

Front Banded Cambered Bar Goodmorning x3

Rack Pulls 17 w/ 2 1″ Bands 3×3

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

Barbell Side Bends 7×5

 

Wednesday:

Duffalo Bar Regular Grip

Max Reps in 3 minutes of empty bar against 1″ bands

Banded Lying SkullCrushers 5×12

Seated Cable Row 5×12 band it

Close Mag Grip Pulldowns 5×5

MedBall Shot Puts 5×8/side throw it hard

 

Thursday:

40 jumps Wearing a weighted Vest

Reverse Hypers 5×20

L-Sit Holds 10 Max Effort Holds

Ankle Weights in Belt Squat 200x

Do 100-200 of them, Bandy triceps

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 95

Speed Pulls 160 w/ 1” and micro bands 20 singles

Hip and Back Extension to Glute Ham Raises 5 sets

Belt Squat Marching 400 steps

Hanging Knee Raises 100x

 

Saturday:

Straight Bar 8×3 Bands K: 65

K: Micro band Freak Bar Partials 5 sets top half

Multi Micro Single Arm to the Front 5 sets triceps extensions

Banded Seated Row 5×12

100 Bandy Sweeps for de lats

Shoulder Horn 3x burning/side

 

You aren’t going to get the butt you want by sitting on the one you have

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