Our WODs

PROGRAMMING WEEK OF 3/23

Monday 3/23/20

Strength:
PAUSE BACK SQUATS
4×3@65%
5 Second Pause

WOD:
Competition:
8 Min AMRAP
2 WBs (20/14)
2 Burpees
4
4
6
6

Performance:8 Min AMRAP
2 WBs (14/10)
2 Burpees
4
4
6
6

Tuesday 3/24/20

Strength:

POWER CLEAN
5×3@65%

WOD:
Competition:
5 RFT
10/8 CAL Bike
10 Walking FR Lunges (135/95)

Performance:
5 RFT
10/8 CAL Bike
10 Walking FR Lunges (115/85)

Fitness:
5 RFT
10/8 CAL Bike
10 Walking FR Lunges (95/65)

Wednesday 3/25/20

E WOD

Thursday 3/26/20

Strength:

PUSH PRESS
4×3@65% of Clean and Jerk

WOD:

Competition:
21-15-9
Front Squats (115/85)
HSPU
Sit Ups

Performance:
21-15-9
Front Squats (95/65)
HSPU Ab Mat
Sit Ups

Fitness:
21-15-9
Front Squats (95/65)
STOH
Sit Ups

Friday 3/27/20

WOD:
Competition:
30 Min AMRAP
200m Run
10 Pull Ups
400m Run
10 DB Snatches (50/35)
200m Run
10 DB Goblet Squats

Each Round goes up 5 reps
Each 100m = 10 reps

Performance:
30 Min AMRAP
200m Run
10 Pull Ups
400m Run
10 DB Snatches (35/20)
200m Run
10 DB Goblet Squats

Each Round goes up 5 reps
Each 100m = 10 reps

Fitness:
30 Min AMRAP
200m Run
10 Ring Rows
400m Run
10 DB Snatches (35/20)
200m Run
10 DB Goblet Squats

Each Round goes up 5 reps
Each 100m = 10 reps

 

PROGRAMMING OF WEEK 3/16

Monday 3/16/20

Strength:
BACK SQUATS
4×6@65%+30LBS

WOD:
Competition:
12 Min AMRAP
21 – DU
15 – Bar Facing Burpees
9 – Front Squats (155/105)

Performance:
12 Min AMRAP
21 – DU
15 – Bar Facing Burpees
9 – Front Squats (115/85)

Fitness:
12 Min AMRAP
21 – Single Unders
15 – Bar Facing Burpees
9 – Front Squats (95/65)

Tuesday 3/17/20

Strength:

CLEAN AND JERK
5X1@82%+15LBS

WOD:
Competition:
For Time
10 Power Cleans (135/95)
10 HSPU (Blue Mat)
20 Power Cleans
20 HSPU
10 Power Cleans
10 HSPU

Performance:
For Time
10 Power Cleans (115/85)
10 HSPU (AB Mat)
20 Power Cleans
20 HSPU
10 Power Cleans
10 HSPU

Fitness:
For Time
10 Power Cleans (95/65)
10 Push Press
20 Power Cleans
20 Push Press
10 Power Cleans
30 Push Press

Wednesday 3/18/20

E WOD

Thursday 3/19/20

Strength:

DEADLIFTS
3X10@60%+30LBS

WOD:

Competition:
8 Min AMRAP
20 Air Squats
10 Push Ups
5 Strict C2B

Performance:
8 Min AMRAP
20 Air Squats
10 Push Ups
5 Strict Pull Ups or C2B

Fitness:
8 Min AMRAP
20 Air Squats
10 Push Ups on Knees
5 Tempo Ring Rows

Friday 3/20/20

Strength:
HIGH HANG SNATCH + OVERHEAD SQUAT
4×1+3@60%+15LBS

WOD:
Competition:
14 Min AMRAP
10 KB Swings (53/35)(USA)
200m Run
20 KB Swings (53/35)
200m Run
30 KB Swings (53/35)
200m Run
etc etc

Performance:
14 Min AMRAP
10 KB Swings (53/35)(Russian)
200m Run
20 KB Swings (53/35)
200m Run
30 KB Swings (53/35)
200m Run
etc etc

Fitness:
14 Min AMRAP
10 KB Swings (35/25)(USA)
200m Run
20 KB Swings (35/25)
200m Run
30 KB Swings (35/25)
200m Run
etc etc