WOD 01/05/2023
Noah's Ark
RX'd=
In Teams of 2 (1:1)-
40/32/24/16/8 Women's Calories Assault Bike
50/40/30/20/10 Men's Calorie Assault Bike
WOD 01/04/2023
Kristoff and Sven
RX'd=
16:00 AMRAPof
8 Each Alternating Dumbbell Snatch (35/50#)/
16 Stick Sit ups/
16 Box Jump Overs (18/20")
WOD 01/03/2023
Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
WOD 11/19/2022
1. Movement Prep/Activation and Increasing Heart Rate
1:00 Machine
-into-
3 sets:
20 Plate Hops
5 Up Downs
10 Suitcase Deadlifts (each)
==================
3 sets:
10 Double Unders
2 Burpee Deadlifts
-rest 30 seconds…
WOD 11/18/2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets (empty barbell)
5 Deadlifts
5 Strict Press
5 Front Squats
5 Power Cleans
5 Thrusters
=============
Athletes…
WOD 11/17/2022
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets
5 kipping knees raise
5 sandbag cleans (light weight - focus on hip extension)
20 yd sandbag carry (light weight - focus on good positioning)
5…
WOD 11/16/2022
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30-second Assault bike
5 Kettlebell Swings to Eye Level (focus on hip extension)
5 Hand Release Pushups
2. Workout Prep
1 set:
5/4 Calorie Bike
5 Kettlebell…
WOD 11/15/2022
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x…
WOD 11/14/2022
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
8 min AMRAP
30 sec single/double unders
10 heel/toe rocks
3 inch worms
10 sec handstand hold
2. Workout Prep
1 set:
10ft…
WOD 11/13/2022
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
+
"BikeErg Lactate Threshold"
3 Rounds of:
1 Min at RPE3 (easy)
1 Min at RPE4 (easy-moderate)
1 Min at RPE5 (moderate)
1 Min at RPE6…
WOD 11/12/2022
3 RFQ of:
10 Ring Rows/
10 Alternating Single Leg V Ups/
10 Air Squats
-----
3 Rounds of:
3/5 Calorie Bike/
1 Partial Rope Climb (5-10')
------
"Isildur"
15 Minute AMRAP of:
24/30…
WOD 11/11/2022
3 RFQ of:
5 Each Alternating Box Step Up (BTK)/
3 Inch Worm/
:30 Seconds Handstand Hold
-------
Workout Option 1
CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups…
WOD 11/10/2022
6 Minute AMRAP of:
:30 Seconds Row Calories (5/8)/
5 Snatch Deadlifts (15/35/45#)/
5 Hang Muscle Snatches/
10 Jumping Squats
----
Shoulder Press
8 Minutes To A 6 RM
---
3 Rounds with a Partner…
WOD 11/09/2022
A2
3 RFQ of:
:30 Seconds Jump Rope (freestyle)/
5 Inch Worms/
:30 Seconds Plank/
5 Back Squats (15/35/45#)
-----
Back Squat
10 Minutes To a 6 RM
----
2-3 RFQ of:
5-10 Doulbe Unders/
3-5…
WOD 11/08/2022
8 Minute AMRAP of:
:15 Seconds Bike (Arms only)/
:15 Seconds Bike (Legs only)/
:15 Seconds Bike (Arms/Legs)/
5 Good Mornings (PVC/15/35/45#)/
5 Hang Muscle Cleans (ATK)/
5 V Ups
----
2 Rounds of:
4/5 Calorie…
WOD 11/07/2022
3 RFQ of:
20 Plate Toe Touches (15/25/45#)
5 Down Ups
10 PVC Pass Throughs
5 PVC Overhead Squats @2311
B1
3 RFQ of:
3 Hang Snatch High Pull (PVC/15/35/45#)/
3 Hang Muscle Snatch/
3 Snatch Push Press/
3 Hang…
WOD 11/06/2022
Warm-up
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
----
"BikeErg Lactate Threshold"
8 Sets
4 Min at RPE3
1 Min at RPE7
*No rest between sets.
------
"Dino"
Freedom…
WOD 11/05/2022
3 sets:
5 Empty Bar Tempo Bench (slow and controlled)
5 GHD’s to Parallel
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHD’s
----
“Bamm-Bamm Rubble”
Freedom (RX'd)
7 rounds
11…
WOD 11/04/2022
2 sets
30-second Jump Rope
5 Empty Bar Shoulder Press
5 step back lunges
50ft Overhead walk with Dumbbell (25ft each arm)
2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength.…
WOD 11/03/2022
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working…
WOD 11/02/2022
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
-------
“Barney Rubble”
Freedom (RX'd)
Every 4:00 (5 sets)
12/10…