WOD

Oooh yeyah new week, new you

CrossFit Classes:

Monday: 5 dead’s 275/185, 10 KB Clean and Jerk 53/35 Right, then 10 left, 15 knees to elbows 5 rounds for time

Tuesday: Back Squats!!

Wednesday: Jumping Squats, and Muscle-ups for max rounds, scale it!!

Thursday: Muscle snatch 75/55, 15 Box jumps 24/20, 15 KB Swings 53/35 3 Rounds for time

Friday: Max power clean and push presses then pull-ups

Saturday: Teams of 3, Row, Bar Dip, GHD Sit-up. Row 250m causes team to rotate, max reps in 15 minutes

 

Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Duffalo Bar 4 sets close grip, 4 sets regular grip, 60% + 25% bands 7×3

High Incline Alternating DB’s 4 sets all out

V-handle Cable Pressdowns 5×8

Barbell Bent Over Row against Chains 3×20

Neutral Grip Pulldowns 3×20

Barbell Curls 5×10/side

 

Tuesday: Sleds Work Session

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, sledding outside is great now! So keep using 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

Below Knee Hang Clean and jerk for Max

SN High Pulls 6×1 90% of SN

Mid Thigh SN Pull 5 sets of 3 exertions

DB “Cleans 5×15

Side Bends 5×12 use barbell

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×10

Walking Lunges Front Rack 5×10/side

Reverse Hypers Single Legged 140lbs 3 sets/side

Banded “Running” Hammy Curls 4×50

Standing Cable Crunches do 100 with more weight

 

Saturday: Special Strengths

45 lb Prowler push it 1 mile, wear a weight vest, and put 5 pounds on the head harness, and the 10lb ankle weights on your ankles, and 5lb ankle weights on your wrists

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Parallel Box Squat against  K: Orange and Red

Rack Pulls 17 w/ 2 1″ Bands 3×3

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

Hip Extensions 3 sets max reps, hold a weight to your chest

Cable Oblique Crunches 3×15/side

 

Wednesday:

Illegal Wide 3 Board w/ K: Mini Bands -Straight Bar

Close Grip 5 Board 3×12

Banded Lying SkullCrushers 5×12

DB Rows 5×12

Wide Mag Grip 5×8

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

 

Thursday:

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion

Reverse Hypers 5×15

L-Hang Holds 10 Max Effort Holds

Lying Ankle Weights 10 minutes, hamstring Curls

Triceps Extensions Do 100-200 of them

 

Friday:

Duffalo Bar: K 135 + 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Hip and Back Extension to Glute Ham Raises 5 sets

Seated Bandy Abduction 100x

Hanging Knee Raises 100x

 

Saturday:

Multi Grip Bar w/Bands: 8×3 K: 60 Micro Bands

Band Resisted Dips 4 sets

Decline Elbows Out DB’s 4 sets

Landmine Rows 3×25

100 Thumbs up A’s

Lying DB Rotators 3x burning/side

Monday multistage post!

Monday: 35 Pull-ups, 40 double unders, 20 chest to bar pull-ups, 70 double unders, 10 bar muscle-ups, 100 double unders for time, boom!

 

Weightlifting Conjugate:

Monday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×8

Leg Press 3×30

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

Ankle Weight Hamstring curls on Cheese Mat 10 min

L-Sit Holds accumulate 2 minutes

 

Tuesday: Max Effort Upper Body

Full On Bench Press 1 Rep Max

Low Incline Lightened 1″Bench Press -Heavy 8

T-Bar 5×15 lightened method with a monster mini

Medium Supine Mag Grip 5×8

 

Wednesday: Upper Body Accessories

Bottoms Up Press max reps off hand (no more than 8 reps) match it with strong side, 5 times

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

Elbows Out DB Extensions 3×15

Strict DB Kickbacks 3×20

GHD DB’s 5×20

100 Jumping Pull-ups

 

Thursday: Rest

 

Friday: Speed Strength Clean and Jerk

Mid Thigh Hang Power Clean w/pause 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 60% of best Snatch +25% bands

40 jumps Vest + PVC SN

Easy Hypers 5×30

Single Arm Rear DB Flyes 6×20

 

Saturday: Absolute Strength Snatch

Mid Thigh Hang Snatch Banded OHSQ use 1” bands, go for Max

Turn Around in Dip bar in front rack, 5 sets of 3 exertions

Standing Banded Twists 3×30/side

Back Extensions 100x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

Weighted Vest use your arms 4”

Deadlift Against bands K: 1 1”

Leg Press 5×8, go heavy

Split Squats 3×8, lightened method

Reverse Hypers 3×10

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Regular Grip 4 Board Straight Bar

Low Incline Lightened 1″ Bench Press -Heavy 8

Bandy Triceps 100x

DB Rows 5×12

Medium Supine Mag Grip 5×8

MedBall Shot Puts 5×8/side throw it hard

 

Thursday:

40 jumps Weighted Vest use your arms

Reverse Hypers 5×12

L-Sit Holds 10 Max Effort Holds

Banded hammy curls 200x

Triceps 100-200 of them

 

Friday:

Duffalo Bar: K 120 + 2 chainz

Belt Squat Deadlifts w/ Bands 5 sets of 4

Banded Hip Extension 5 sets

Sideways Sled Marching 200m K: 2

Cable Pulldown Abs 4×25

 

Saturday:

Multi Grip Bar w/Bands: 8×3 K: 55 Micro Bands

Underhanded Grip Banded Bench 5 sets

Lightened JM Press 5 sets

Standing KB Rows 3×30

100 Lying Bandy Sweeps

Shoulder Horn 3x burning/side

 

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

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

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