Categorized as: WOD

HOLIDAY MONDAY MAY 22nd

woftheday

STRENGTH

front squat 5X5

Conditioning:

5 rounds of:

5 db burpees 35/25lbs

15 kettlebell swing 72/44lbs

for time

 

SATURDAY MAY 19th

woftheday

STRENGTH

coaches choice

Conditioning:

coach will post strength and

conditioning in the morning.

FRIDAY MAY 19th

woftheday

STRENGTH

“DEATH BY DB SQUATS”

starting with 5 db squats 50/35lbs

add 3 rep every minute on the minute until athlete

fails to make the required number reps

Conditioning:

“DEATH BY DOUBLE UNDERS”

starting with 10 double unders

add 5 reps every minute on the minute until athlete

fails to make the required number reps

 

THURSDAY MAY 18th

woftheday

STRENGTH

“DEATH BY CHIN UPS”

starting with 3 chin ups

add 1 rep every minute on the minute  until athlete

fails to make the required number reps

Conditioning:

“DEATH BY THRUSTERS”

starting with 3 thrusters 95/65lbs

add 1 rep every minute on the minute until athlete

fails to make the required number reps

 

WEDNESDAY MAY 17th

woftheday

STRENGTH

“DEATH BY CLEAN AND JERKS”

starting with 1 clean and jerk 155/105lbs

add 1 rep every minute on the minute  until athlete

fails to make the required number reps

Conditioning:

“DEATH BY DB BURPEE”

starting with 3 DB burpees 35/25lbs

add 1 rep every minute on the minute until athlete

fails to make the required number reps

 

WILLY WEEK-TUESDAY MAY 16th

woftheday

STRENGTH

push press 5X7

Conditioning:

4 rounds of:

1 minute row for calories

1 minute max rep kettle bells swings 44/35lbs

1 minute max rep chin ups

1 minute rest

WILLY WEEK-MONDAY MAY 15th

woftheday

STRENGTH

back squat 3X3 warm up then

3X10

Conditioning:

80 double unders

70 sit ups

60 squats

50 reverse lunges

40 push ups

30 box jumps 24/20″

20 chest to deck burpees

10 handstand push ups

for time

WILLY WEEK-SUNDAY MAY 14

woftheday

STRENGTH

power clean 4X2,2X1

Conditioning:

 

rounds of 21-15-9 of:

front squat 155/105lbs

bar over burpees

for time

WILLY WEEK-SATURDAY MAY 13th

woftheday

STRENGTH

weighted chin ups 5X5

Conditioning:

using the tabata interval accumulate

as many reps and calories combined

in these exercises:

chest to deck burpees

DB thrusters 35/25lbs

blydos 20″

pat/jay for calories

 

 

WILLY WEEK-FRIDAY MAY 12th

woftheday

STRENGTH

hang squat snatch 5X2

Conditioning:

6 rounds for total working time

400m run

1 minute rest

OR

5 rounds for total working time:

45 second row sprint

2 minutes rest