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WOD
Strength/Skills: 15 mins for
– Kipping Pull-up technique
Conditioner: Against a 21 min running clock:
Mins 1:00 – 6:00
– 1 mile Air Bike
Mins 6:00-14:00 (What ever time you have left over is your rest)
Perform 8 Rounds of the following:
– 3 Muscle-Ups
– 6 Handstand Push Ups
Mins 14:00-21:00
6 Min AMRAP:
– 30 DU’s
– 5 Toes to bar
...
Lees meer over WOD 14-11 / Kipping Pull-ups
Strength: Every 2 mins for 12 mins
– 3 Deadlifts
Conditioner : 7 min AMRAP
– 5 Squat Cleans 135/95
– 20 DU’s
—-> 3 Min Rest
– 2K Row
...
Lees meer over WOD 13-11 / Deadlifts
Strength: Every 2 mins for 10 mins
– 5 Deadlifts
Conditioner : 10 min AMRAP
– 5 Power Cleans
– 20 DU’s
...
Lees meer over LIGHT WOD 13-11 / Deadlifts
Strength/Skills:
A) 3 sets of
– 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk
B) 3 sets of
– 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk
Then… (1+1+1) x 3
C) 3 sets of
– 5 Deficit Clean Deadlift: @ 95% of best clean
D)
Ring ...
Lees meer over OLY 12-11 / Week 9
Strength: Every 2 Mins for 10 Mins
– 5 Front Squats
Conditioner: For time!
– 20 Power Cleans
– 20 Ring rows
– 20 Cal row
– 15 Power Cleans
– 15 Ring rows
– 15 Cal row
– 10 Power Cleans
– 10 Ring rows
– 10 Cal row
TC = 15 mins
...
Lees meer over LIGHT WOD 12-11 / Front Squats
Strength: Every 2 Mins for 12 Mins
– 5 Thrusters
Conditioner: For time!
– 30 Ground to Overhead 75/55
– 30 Pull-Ups
– 30 Burpees
– 20 Ground to Overhead 95/65
– 20 Pull-Ups
– 20 Burpees
– 10 Ground to Overhead 115/75
– 10 Pull-Ups
– 10 Burpees
TC = 20 mins
...
Lees meer over WOD 12-11 / Thrusters
Conditioner: 10 Rounds each for time
– 12 SumoDeadlift Highpull 28/20
– 200m Sprint
– 8 Burpees
* 90sec Rest between rounds
...
Lees meer over OUTDOOR 11-11 / RFT
Strength/Skills: 17 Min E.M.O.T.M – Power Clean
– 5 Min E.M.O.T.M – 5 Power Cleans
– Rest 1 Min and add weight
– 5 Min E.M.O.T.M – 4 Power Cleans
– Rest 1 Min and add weight
– 5 Min E.M.O.T.M – 3 Power Cleans
* It should be light enough to finish all reps with perfect ...
Lees meer over WOD 11-11 / Power Cleans
Skills: Clusters
Conditioner: 1000’s For Time!
In teams of 3-4
– 10.000/12.000m Row
– 6000/8000 Kg of Clusters
* 1 person does the rowing, the others AMRAP Clusters in the rowing time!
** Choose your own rep scheme, switch as needed on the rowers!
*** TC = 50 min
...
Lees meer over WOD 10-11 / Team WOD
Strength/Skills: 5 sets
– MAX Ring Rows
Conditioner: For time!
– 40 Burpees
– 250m Row
– 30 Pull-Ups
– 250m Row
– 20 KB Swings
– 250m Row
– 10 Deadlifts
– 250m Row
TC= 15 min
...
Lees meer over WOD 9-11 / Ring Rows
Strength/Skills: 5 sets
– MAX Strict Pull-ups + MAX rep kipping Pull-ups
Conditioner: For time!
– 60 Burpees
– 250m Row
– 50 Pull-Ups
– 250m Row
– 40 KB Swings 24/16
– 250m Row
– 30 Power Snatches 115/95
– 250m Row
TC= 25 min
...
Lees meer over WOD 9-11 / Pull-ups
Strength/Skills: Every 3 Mins for 12 Mins
– 16 Front Racked Lunges AHAP!
* Choose a weight that is challenging but still able to maintain good form!
Conditioner: For Time!
– 21 Sumo Deadlift High Pull
– 21 Box Jumps
– 40 DU’s
– 15 SDHP
– 15 Box Jumps
– 40 DU’s
– 9 SDHP
– 9 Box Jumps
– 40 DU’s
TC ...
Lees meer over LIGHT WOD 8-11 / Weighted Lunges
Strength/Skills: Every 3 Mins for 15 Mins
– 16 Front Racked Lunges AHAP!
* Choose a weight that is challenging but still able to maintain good form!
Conditioner: For Time!
– 21 Sumo Deadlift High Pull 115/65
– 21 Box Jumps 24″/20″
– 40 DU’s
– 15 SDHP
– 15 Box Jumps
– 40 DU’s
– 9 SDHP
– 9 Box Jumps
– ...
Lees meer over WOD 8-11 / Weighted Lunges
Strength: 5 Sets
– 3 Push Press
Rest 90 sec
Conditioner: For Time!
– 15 Wall Balls 20/14
– 1 Burpees
– 14 Wall Balls
– 2 Burpees
– 13 Wall Balls
– 3 Burpees
enz… enz..
TC = 15 mins
...
Lees meer over LIGHT WOD 7-11 / Push Press
Strength: 5 Sets of:
– 1 Push Press + 2 Push Jerks
Rest 90 sec
– Strict Chin-Ups
Rest 90 sec
Conditioner: For Time!
– 15 Wall Balls 20/14
– 1 Burpees
– 14 Wall Balls
– 2 Burpees
– 13 Wall Balls
– 3 Burpees
enz… enz..
– 1 Wall Balls
– 15 Burpees
TC = 25 mins
...
Lees meer over WOD 7-11 / Press Complex
Strength: Every 2 mins for 10 mins
– 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats
Conditioner: 15 Min AMRAP
– 10 Ring Dips
– 10 Toes 2 Bar
– 15 KB Swings 24/16
– 15 Jumping Squats
...
Lees meer over WOD 6-11 / Front Squats
Strength: Every 2 mins for 10 mins
– 2 Fronts Squats (3 sec HOLD) + 2 Fronts Squats
Conditioner: 12 Min AMRAP
– 10 Ring Dips
– 10 Toes 2 Bar
– 10 KB Swings 24/16
– 10 Jumping Squats
...
Lees meer over LIGHT WOD 6-11 / Front Squats
Strength/Skills:
A) 3 sets of
– 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press
* In between sets, 10 DB Flies, slow and Controlled
B) Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3
C) 3 ...
Lees meer over OLY 6-11 / Week 8
Strength: Every 2 Mins for 10 Mins
– 5 Strict Press
Conditioner: 3 Rounds for time
– 10 Front Rack Alt. Lunges (5 each leg)
– 10 Push Press
– 10 Burpees
TC = 15 mins
...
Lees meer over LIGHT WOD 5-11 / Strict Press
Strength: Every 2 Mins for 10 Mins
– 5 Strict Press
Conditioner: 5 Rounds for time
– 10 Front Rack Alt. Lunges 95/65 (5 each leg)
– 10 Push Press 95/65
– 10 Burpees
TC = 15 mins
...
Lees meer over WOD 5-11 / Strict Press
Strength: Every 3 Mins for 15 Mins
– 4 Deadlifts
– 30 sec rest, then…
– Max Strict Pull Ups
Conditioner: 12 Min AMRAP
– 6 Pull-ups
– 12 KB Swings 24/16
– 24 DU’s
...
Lees meer over WOD 4-11 / Deadlifts
Conditioner: For time
– 2100m run
– 21 double kb thrusters 20/12kg
– 20m sled pull/drag
– 1500m run
– 15 double kb thrusters
– 20m sled pull/drag
– 900m run
– 9 double kb thrusters
– 20m sled pull/drag
...
Lees meer over OUTDOOR 4-11 / For Time!
Strength: 10 mins for 5 sets
– 2 Front Squats (2 sec HOLD) + 3 Front Squats
Conditioner: 15 Min AMRAP
– 10 Deadlifts
– 10 Moutain Climbers
– 10 HR Push-ups
– 10 Knee Raises
...
Lees meer over LIGHT WOD 3-11 / Front Squats
Strength/Skills:
A) 3 sets of
– 3 Muscle Cleans, 3 Tall Cleans
B) Clean + Jerk: 3,2,2,1,1,1
C) 3 sets of
– 3 Clean Deadlift: @ 90% of best clean
D) 3 sets of
– 10 Chin ups
– 10 GHD Hip Extensions
– 10 GHD Sit-ups
...
Lees meer over OLY 3-11 / Week 7
Strength: Every 2 mins for 12 mins
– 2 Front Squats (2 sec HOLD) + 3 Front Squats
Conditioner: 18 Min AMRAP
– 25 Deadlifts 225/155
– 25 Cal Row
– 25 HR Push-ups
– 25 Toes to Bar
...
Lees meer over WOD 3-11 / Front Squats
Strength/Skills: 12 mins for 8 sets
– 1 Hi-Hang Clean + 1 Hang Clean + 1 Squat Clean
Conditioner: 8 rounds for time in teams of 2!
– 10 Clusters 135/95
– 10 Burpees Over the Bar
– 10 Box Jumps 24″20″
* 1 person works at the time
** TC = 20 mins
...
Lees meer over WOD 2-11 / Clean Complex
Strength/Skills: 10 mins for 6 sets
– 3 Power Cleans
Conditioner: 6 rounds for time in teams of 2!
– 10 Power Clean 65/55
– 10 Burpees Over the Bar
– 10 Box Jumps 24″/20″
* 1 person works at the time
** TC = 15 mins
...
Lees meer over LIGHT WOD 2-11 / Power Cleans
Srength/Skills: 10 mins for 5 sets
– 5 Overhead Squats
Conditioner: Against a 19 Minute Clock perform the following,,,
7 Min AMRAP:
– 250M Row
– 10 Thrusters 95/65
—> 5 min Rest
7 Min AMRAP:
– 40 DU’s
– 20/15 HR Push-Ups
...
Lees meer over LIGHT WOD 1-11 / Overhead Squats
Srength/Skills: 10 mins for 5 sets
– 5 Overhead Squats
Conditioner: Against a 31 Minute Clock perform the following,,,
7 Min AMRAP:
– 250M Row
– 10 Thrusters 95/65
—> 5 min Rest
7 Min AMRAP:
– 40 DU’s
– 20/15 HR Push-Ups
—> 5 min Rest
7 Min AMRAP:
– 20 Box Jumps 24″/20″
– 10 Ring Dips
...
Lees meer over WOD 1-11 / Overhead Squats
Strength/Skills: Every 2 mins for 10 mins
- 5 Bench Press
Conditioner: 4 Rounds For Time:
- 10 Cal Row
- 10 Push Press
- 10 Ring Rows
- 1 Min Rest
TC = 15 mins
...
Lees meer over LIGHT WOD 31-10 / Bench Press
Strength/Skills: Every 2 mins for 12 mins
- 5 Bench Press
Conditioner: 5 Rounds For Time:
- 15 Cal Row
- 10 DB Shoulder to O/H
- 5 Muscle-ups
- 1 Min Rest
TC = 20 mins
...
Lees meer over WOD 31-10 / Bench Press
Strength/Skills: Every 2 mins for 10 mins
- 3 Back Squats
* 50/60/70/80/85%
Then… 3 Sets:
AMRAP Strict Pull-ups
* Rest at least 1 min b/w sets
Conditioner: 3 X 5 Min AMRAP:
- 6 Burpee Pull ups
- 12 Hang Power Clean 95/65)
* Rest 3 mins b/w AMRAP’s
...
Lees meer over WOD 30-10 / Back Squats
Strength/Skills: Every 2 mins for 10 mins
- 5 Back Squats
Conditioner: 3 x 5 Min AMRAP:
- 4 Burpees
– 6 Pull ups
- 8 Hang Power Clean 95/65
* Rest 3 mins b/w AMRAP’s
...
Lees meer over LIGHT WOD 30-10 / Back Squats
Strength/Skills:
A) Muscle Snatch: 5,3,3,1,1,1
* In between sets, do crossover symmetry and/or banded pull a
B) Snatch: 3,3,3,2,2,1,1,1
C) Back Squat: 4×4
...
Lees meer over OLY 29-10 / Week 7
Strength/Skills:
- WOD prep
Conditioner: For time!
- 500m Row
- 100m Farmers Carry
- 25 Sit-ups
- 20 Cal Bike
- 25 Sit-ups
- 100m Farmers Carry
- 500m Row
TC = 15 Mins
...
Lees meer over LIGHT WOD 29-10 / For Time!
Strength/Skills: 5 Sets:
- 5 Strict HSPU
Conditioner: For time!
- 1k Row
- 200m Farmers Carry 55/35
- 50 Sit-ups
- 1 Mile Bike
- 50 Sit-ups
- 200m Farmers Carry
- 1k Row
TC = 20 Mins
...
Lees meer over WOD 29-10 / HSPU
Conditioner: For time!
1 mile run
25 Wall balls 20# 14#
20 Wall balls sit-ups
1k run
25 Wall balls
20 Wall balls sit-ups
800m run
25 wall balls
20 wall balls sit-ups
400m run
25 wall balls
20 wall balls sit-ups
200m run
...
Lees meer over OUTDOOR 28-10 / For Time!
Strength/Skills:
– WOD prep
Conditioner: 20 min AMRAP
– 10 Strict knees-to-elbows
– 3 Wall Walks
...
Lees meer over WOD 28-10 / AMRAP
Strength/Skills:
A) Snatch: Heavy Single for the Day
B) Clean and Jerk: Heavy Single For the Day
C) Back Squat: 5×3
...
Lees meer over OLY 27-10 / Week 6
Strength/Skills:
– WOD prep
Condtioner: 10 rounds for time of!
– 7 back squats 65/45
– 25 DU’s or 50 Single unders
Rest 30 seconds.
...
Lees meer over LIGHT WOD 27-10 / RFT
Strength/Skills:
– WOD prep
Condtioner: 10 rounds for time of!
– 10 back squats 135/95
– 10 Cal Bike
Rest 30 seconds.
...
Lees meer over WOD 27-10 / RFT
Strength/Skills:
WOD prep
Conditioner: 3 Rounds of 3 mins of:
– 20 Push Presses 95/65
– Max-rep Jumping pull-ups
* Rest 2 minutes between rounds.
...
Lees meer over LIGHT WOD 26-10 / Max reps
Strength/Skills:
WOD prep
Conditioner: 5 Rounds of 3 mins of:
– 20 Push Presses 135/95
– Max-rep weighted pull-ups
* Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
Men: 50-40-30-20-10-lb. weighted pull-ups
Women: 25-20-15-10-5-lb. weighted pull-ups
...
Lees meer over WOD 26-10 / Max reps
Strength/Skills:
– WOD prep
Conditioner:
– Deadlift 5-5-5-5-5 reps
...
Lees meer over LIGHT WOD 25-10 / Deadlifts
Strength/Skills:
– WOD prep
Conditioner:
– Deficit deadlift 5-5-5-5-5 reps
...
Lees meer over WOD 25-10 / Deficit Deadlifts
Strength/Skills:
– WOD prep
Conditioner: 4 rounds for time of:
– 25 Cal Row
– 25 Burpees
...
Lees meer over WOD 24-10 / RFT
Strength/Skills:
– WOD prep
Conditioner: 3 rounds for time of:
– 20 knee push-ups
– 20 squat cleans, 65 / 45
...
Lees meer over LIGHT WOD 23-10 / For Time!
Strength/Skills:
– WOD prep
Conditioner: For time!
– 5 ring handstand push-ups
– 5 squat cleans, 185 / 125
– 10 strict handstand push-ups
– 10 squat cleans, 155 /105
– 20 handstand push-ups
– 20 squat cleans, 135 / 95
– 40 ring dips
– 40 squat cleans, 95 / 65
...
Lees meer over WOD 23-10 / For Time
Strength/Skills:
A) Pause Tempo Snatches: 5 singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
B) SLOW Tempo Snatches: 3×3
* Take 10 seconds to get up to the “down” position and then snatch.
C) Power Snatch: 3,3,3,2,2,2,1,1
* Put all ...
Lees meer over OLY 22-10 / Week 6
Strength/Skills:
– Skill training
Conditioner: Split Jerk
– 1-1-1-1-1-1-1
...
Lees meer over LIGHT WOD 22-10 / Split Jerk
Strength/Skills:
– Skill training
Conditioner: Split Jerk
– 1-1-1-1-1-1-1
...
Lees meer over WOD 22-10 / Split Jerks
Strength/Skills:
– WOD prep
Conditioner: For time!
– 100 Squats
– Rope climb, 6 ascents
– 75 Squats
– Rope climb, 4 ascents
– 50 Squats
– Rope climb, 3 ascents
– 25 Squats
– Rope climb, 2 ascent
...
Lees meer over WOD 21-10 / For time!
Conditioner: Complete for time
3 Rounds of:
– 7 KB Deadlift 2×20/2×12
– 7 KB Power Cleans
– 7 KB Front Squat
– 300m Sprint
—-> 2 min Rest
3 Rounds of:
– 5 KB Deadlift 2×20/2×12
– 5 KB Power Cleans
– 300m Sprint
– 5 KB Front Squat
– 300m Sprint
—-> 2 min Rest
3 Rounds of:
– 3 KB Deadlift 2×20/2×12
– 300m ...
Lees meer over OUTDOOR 21-10 / For Time!
Strength/Skills:
– WOD prep
Conditioner:
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps
...
Lees meer over LIGHT WOD 20-10 / Weightlifting
Strength/Skills:
A) 3 sets of:
– 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sotss Press
* In between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
B) 5 sets of:
– 1 Clean Pull + 1 Panda Pull + 1 Clean + 1 Jerk
C) ...
Lees meer over OLY 20-10 / Week 5
Strength/Skills:
– WOD prep
Conditioner:
With a running clock, every minute perform 1 lift
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.
* Men add 10 lb. ...
Lees meer over WOD 20-10 / E.M.O.T.M
Strength/Skills:
– WOD prep
Conditioner: 3 RFT
– 800m run
– 50 Box Jumps 24″/20″
...
Lees meer over WOD 19-10 / RFT
Strength/Skills:
– WOD prep
Conditioner: 3 RFT
– 400m run
– 25 Box Jumps 24″/20″
...
Lees meer over LIGHT WOD 19-10 / RFT
Strength/Skills:
– WOD prep
Conditioner: “Cindy”
20 min AMRAP of:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
...
Lees meer over LIGHT WOD 18-10 / “Cindy”
Strength/Skills:
– WOD prep
Conditioner: “Nate”
20 min AMRAP of:
– 2 Muscle-ups
– 4 HSPU
– 8 KB Swings 24/16
...
Lees meer over WOD 18-10 / “Nate”
Strength/Skills:
– Skill training
Conditioner: Snatch
A) 2-2-2-2-2-2 Snatch Grip Deadlift
B) 2-2-2-2-2-2 Snatch Pull
C) 2-2-2-2-2-2 Snatch
...
Lees meer over WOD 17-10 / Snatch
Strength/Skills:
– WOD prep
Conditioner: 3 RFT
– 15 DB Push Jerks 20/10
– 35 Single Unders
– 15 Weighted Step-ups 20″
– 35 Single Unders
...
Lees meer over LIGHT WOD 16-10 / 3 RFT
Strength/Skills:
– WOD prep
Conditioner: 3 RFT
– 25 DB Push Jerks 50/35
– 50 DU’s
– 25 Weighted Step-ups 24″/20″
– 50 DU’s
...
Lees meer over WOD 16-10 / 3 RFT
Strength/Skills: WOD prep
Conditioner: 3 rounds for max reps of:
“Saved by the Barbell”
– 1 min Burpees
– 1 min Wall Balls 20″/14″
– 1 min Deadlifts 115/75
– 1 min med-ball Sit-Ups
– 1 min Hang power cleans 115/75
– 1 minute Rest
...
Lees meer over WOD 15-10 / “Saved by the barbell”
Conditioner: 35 min Ladder
– 1 Hill Sprint
– 1x Walking Lunges Downhill
– 10 KB Swings 24/16
– 600m Run
– 2 Hill Sprints
– 2x Walking Lunges Downhill
– 12 KB Swings 24/16
– 600m Run
– 3-3-14/600m
– 4-4-16/600m
etc….
...
Lees meer over OUTDOOR 14-10 / 35 min Ladder
Strength/Skills: 10 min E.M.O.T.M
- 1 Hang Muscle Snatch + 2 Hang Power Snatch
Conditioner: 3 Rounds
With an 3 min running clock
- 500/400m Row
In remaining time,
AMRAP Power Cleans and Jerks 135/95
* 2 min rest b/w rounds
...
Lees meer over WOD 14-10 / Hang Snatch
Strength/Skills: Every 2 mins for 12 mins
– 3 Push Press
* Work up to a heavy 3RM
Conditioner: 20 Mins AMRAP of:
– 5 Shoulder 2 Overhead 135/95
– 10 Toes 2 Bar
– 20 DU’s
...
Lees meer over WOD 13-10 / Push Press
Strength/Skills:
A) 3 sets of:
– 3 Muscle Clean + 3 Dip + 3 Push Press + 3 Tall Jerk
B) 3 & 3 sets of:
– 1 Clean Pull + 2 Clean From 1 Inch off The Floor + 1 Jerk
– 1 Clean Pull + 1 Clean From 1 Inch off The Floor + ...
Lees meer over OLY 13-10 / Week 4
Strength/Skills: 15 mins for 5 sets
– 3 Push Press
Conditioner: 15 Mins AMRAP of:
– 5 Push Press
– 10 Sit-ups
– 20 Single Unders
...
Lees meer over LIGHT WOD 13-10 / Push Press
Strength/Skills: 3 Sets of:
- 10 Back Rack Box Step-up
- 6-8 Bent Over Row
AMRAP Ball Push ups
Conditioner: 8 RFT
- 20 Box Jump Overs 24″/20″
- 20m Farmers Walk
- 20 Moutain Climbers
TC = 20 mins
...
Lees meer over WOD 12-10 / Bent over Rows
Strength/Skills: 3 Sets of:
- 6-8 Bent Over Row
AMRAP Push ups
Conditioner: 5 RFT
- 20 Box Jump or step-ups 24″/20″
- 20m Farmers Walk
- 20 Moutain Climbers
TC = 15 mins
...
Lees meer over LIGHT WOD 12-10 / Bent over Rows
Strength/Skills: 15 mins for 6 sets
- 5 Deadlifts
Conditioner: 15 min AMRAP:
- 20 Thrusters 95/65
- 20 Burpee Box Jumps 24″/20″
...
Lees meer over WOD 11-10 / Deadlifts
Strength/Skills: 10 mins for 5 sets
- 5 Back Squats
Conditioner: 15 min AMRAP:
- 10 Thrusters
- 10 Box step-ups 24″/20″
* Step-ups weighted if possible!
...
Lees meer over LIGHT WOD 11-10 / Back Squats
Strength/Skills: 5 min E.M.O.T.M
– 2 Power Cleans
Conditioner: 20 min AMRAP in Teams of 2
- 100 Single Unders (switching every 25 reps)
- 10 Deadlifts (switching every 5 reps)
- 20 Knee raises (switching every 10 reps)
...
Lees meer over LIGHT WOD 10-10 / Power Cleans
Strength/Skills: 10 min E.M.O.T.M
– 1 Clean Power or Squat @ 80%
Conditioner: 24 min AMRAP in Teams of 2
- 100 DU’s (switching every 25 reps)
- 20 Hang Squat Cleans 95/65 (switching every 10 reps)
- 20 Toes to Bar (switching every 10 reps)
...
Lees meer over WOD 10-10 / Squat Cleans
Strenght/Skills: 15 mins for 6 sets
– 3 Bench Press
Conditioner: 8 Rounds (each) for time
- 3 Deadlifts @70% of 1RM
- 250m R0w
- 8/6 Pull ups
– 90 sec Rest
* Score = fastest and slowest time
...
Lees meer over WOD 9-10 / Bench Press
Strength/Skills:
A) 3 sets of:
– 3 Muscle Snatch + 3 Tall Snatch + 3 Snatch balance Without a Dip + 3 Zotts Press
* In between sets, 10 DB Flies. Slow and Controlled
B) 2 & 3 sets of:
– 1 Snatch Deadlift to Mid Thigh (pause for three seconds) + 1 Snatch Pull + ...
Lees meer over OLY 8-10 / Week 4
Strength/Skills: Every 2 mins for 12 mins
– 5 Back Squats
Conditioner: 20 min E.M.O.T.M
– 2 Deadlifts
– 1 DL High-pull
– 2 Power cleans
– 1 Squat clean
* Complete the following complex within the minute. Do it unbroken as long as possible. If you need to break it up, still go unbroken on each station.
...
Lees meer over LIGHT WOD 8-10 / Back Squats
Strength/Skills: Every 2 mins for 12 mins
– 3 Back Squats
Conditioner: 30 min E.M.O.T.M
– 2 Deadlifts
– 1 DL High-pull
– 2 Power cleans
– 1 Squat clean
Min 1 – 10: 135/95
Min 11 – 20: 155/115
Min 21 – 30: 185/125
* Complete the following complex within the minute. Do it unbroken as long as possible. If ...
Lees meer over WOD 8-10 / Back Squats
Conditioner:
7 min AMRAP
– 5 Wall Jumps
– 50m Sprint
– 50m Jog back
—-> 2 min rest
7 min AMRAP
– 10 Broad Jumps
– 50m Sprint
– 50m Jog back
—-> 2 min rest
7 min AMRAP
– 15 Jumping Lunges
– 50m Sprint
– 50m Jog back
...
Lees meer over OUTDOOR 7-10 / AMRAP
Strength/Skills: Every 2 mins for 12 mins
- 8 Bent over Rows
AMRAP Ball Push-ups
Conditioner: 7 Rounds For Time:
- 6 Deadlifts 225/155
- 3/2 Wall Walks
- 40 DU’s
TC = 20 mins
...
Lees meer over WOD 7-10 / Bent over Row
Strength/Skills: 5 Sets:
- 5 Front Squats
Conditioner: For Time!
- 30 Burpees
- 30 Sit-ups
- 30 KB Deadlift
- 30 Push-ups
- 30 Burpees
TC = 15 mins
...
Lees meer over LIGHT WOD 6-10 / Front Squats
Strength/Skills:
A) 3 sets of:
– 3 Muscle Clean + 3 Tall Clean + 3 Squat Jerk + 3 Sots Press
* In between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
B) 5 sets of:
– 1 Clean Pull + 1 Panda Pull + 1 Clean + Jerk
C) 3 ...
Lees meer over OLY 6-10 / Week 3
Strength/Skills: 5 Sets:
- 3 Front Squats @80-85%
– 3-6 HSPU
Conditioner: For Time!
- 50 Burpees
- 30 Toes To Bar
- 40 DB Snatch alt. 55/35
- 30 Pull ups
- 50 Burpees
TC = 15 mins
...
Lees meer over WOD 6-10 / Front Squats
Strength/Skills: Every 2 mins for 10 mins
- 5 Deadlifts
Conditioner: 2 Rounds:
3 mins to complete:
- 200m Run
In remaining time,
AMRAP Ring Rows
—> 1 min Rest
3 mins to complete:
- 200m Run
In remaining time,
AMRAP SDHP
—> 1 min Rest
* Score total ring-rows and total SDHP
...
Lees meer over LIGHT WOD 5-10 / Deadlifts
Strength/Skills: Every 2 mins for 12 mins
- 3 Hang Muscle Snatch
* We are working on hip explosion from the Pull.
Conditioner: 2 Rounds:
3 mins to complete:
- 400m Run
In remaining time,
AMRAP Pull ups
—> 1 min Rest
3 mins to complete:
- 400m Run
In remaining time,
AMRAP DB Snatch 55/35
—> 1 min Rest
* Score ...
Lees meer over WOD 5-10 / Muscle Snatch
Strength/Skills: 15 mins for 4 Sets
- 5 Push Press from the rack
Conditioner: 15 min E.M.O.T.M
Min 1= 30sec Ball Slams
Min 2= 30sec Row
Min 3= 30sec Double KB OH Hold
...
Lees meer over LIGTH WOD 4-10 / Push Press
Strength/Skills: 15 mins for 4 Sets
- 3 Push Press from the rack
- 8 DB Seal Row
Conditioner: 20 min E.M.O.T.M
Min 1= 30sec DU’s
Min 2= 30sec Ball Slams
Min 3= 30sec Row
Min 4= 30sec Double KB OH Hold 24/16
...
Lees meer over WOD 4-10 / Push Press
Strength/Skills: Every 2 mins for 10 mins
- 10 Lunge steps
Conditioner: For time!
– 75 Single Unders
- 30 Front Squats
- 75 Single Unders
- 30 Front Squats
– 75 Single Unders
TC = 15 mins
...
Lees meer over LIGHT WOD 3-10 / Weighted Lunges
Strength/Skills: Every 2 mins for 10 mins
- 10 Lunge steps
Conditioner: For time!
– 75 DU‘s
- 30 Thrusters 115/95
- 20 Cal Bike
- 75 DU’s
- 30 Thrusters
– 20 Cal Bike
TC = 20 mins
...
Lees meer over WOD 3-10 / Weighted Lunges
Strength/Skills: 10 min E.M.O.T.M:
– 3 BTN Snatch Grip Push Press
Conditioner: “Karabel” 10 RFT
- 3 Power Snatches 135/95
- 15 Wall Balls 20/14
...
Lees meer over WOD 2-10 / BTN Push Press
Strength/Skills: 10 min E.M.O.T.M:
– 3 Push Press
Conditioner: 7 RFT
- 5 Deadlifts
- 10 Wall Balls
...
Lees meer over LIGHT WOD 2-10 / Push Press
Strength/Skills:
A) 5 sets of:
– 1 Slow Snatch Deadlift + 1 Hang Snatch high pull + 1 Snatch
* In between sets, do banded pull aparts
B) 3 sets of:
– 3 Hang Power Clean + 3 Push Press + 3 Push Jerk
* Stay light and work speed and precision.
C) 10,8,6,4,8,6,4 reps of:
– Back ...
Lees meer over OLY 1-10 / Week 3
Strength/Skills: Every 2 mins for 12 mins
– 5-5-3-3-1-1 Deadlifts
Conditioner: 12 min AMRAP
- 8 Burpee Plate Jumps
- 10 Wall Balls
- 12 Lunges steps
...
Lees meer over LIGHT WOD 1-10 / Deadlifts
Strength/Skills: Every 2 mins for 12 mins
– 1 Clean + 2 Hang Cleans + 1 Front Squat
Conditioner: 12 min AMRAP
- 10 OH Plate Lunges 45/25
- 12 Thrusters 95/65
- 14 Burpee Plate Jumps
...
Lees meer over WOD 1-10 / Clean Complex
Strength/Skills: Every 3 mins for 15 mins
– 3 Back Squats @ 80%
Immidiately preform
– 3 Weighted Strict Pull-ups (if possible), and MAX rep Push-ups
Conditioner: 3 RFT
– 10 Clean & Jerks 155/115
– 20 Box Jump 24″/20″
TC = 15 mins
...
Lees meer over WOD 30-9 / Back Squats
Conditioner: 35 min E.M.O.T.M
1st min = 20 Sit-ups
2nd min = 10 Burpees
3th min = 100m Sprint
4th min = 30 sec Plank Hold
5th min = 20 Air Squats
...
Lees meer over OUTDOOR 30-9 / EMOTM
Strength/Skills: 10 min E.M.O.T.M
– 1 BTN Snatch Grip Press + 1 Push Press + 2 OHS
Conditioner: 15 min AMRAP
– 8 DB Thrusters 35/25
– 30 DU’s
...
Lees meer over WOD 29-9 / Press Complex
Skills: WOD prep
– Row Technique
– Thrusters
Conditioner: For time! in buddy teams
Buy-In: 1500m row (switching however you want)
Then… complete 3 Rounds
– 6 Thrusters
– 8 Ring Rows
Buy-Out: 1500 row (switching however you want)
* Partner A does 10 thrusters then partner B does 10 thrusters. partner A does 10 ring rows then partner b ...
Lees meer over LIGHT WOD 28-9 / Team WOD
Conditioner: For time! in buddy teams
Buy-In: 2k row (switching however you want)
Then… complete 3 Rounds
– 15 Thrusters 95/65
– 15 Pull-ups
Buy-Out: 2k row (switching however you want)
* Partner A does 15 thrusters then partner B does 15 thrusters. partner A does 15 pull ups then partner b does 15 pull ups, etc.
TC ...
Lees meer over WOD 28-9 / Team WOD
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