WOD: Team WOD

Saturday 020722

In a 10minute running clock perform 5 rounds of

Athlete A, 1 minute max thrusters (30/40kg)

Athlete B, 1 minute max row calories

rotate

Score is the total reps and calories of both athletes of the team

Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.

Tips

  • Lighter loading that doesn't require excessive rest.
  • Consistent pacing on the rower with fast transitions.
  • Final test-workout for our June "Thruster" focus.

Scaling

Calorie row , rowing substitutions

Thrusters load, reps, DB options

WOD: AMRAP

Friday 010722

On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg) or DB (15/22.5 kg)
20 sit-ups

Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.

Tips

  • Complete the run in 9:00 or less.
  • Finish 3+ rounds of the AMRAP following the run.
  • Perform unbroken KB deadlifts in each round of the AMRAP.

Scaling

Run Distance, bike, row, ski ( C2 bike 3,200/4,000-m, Assault bike 3,150/4,500-m, row 1,600/2,000-m, ski 1,600/2,000-m )

Double KB deadlift Load, single KB deadlift, good morning

Sit-ups Reps(14), :30 plank hold

WOD: For time

Thursday 300622

10 rounds of:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

Tips

  • 8:00-13:00
  • Keep rounds to :45-1:30.
  • Athletes choosing to perform the workout as Rx'd should be able to complete the first two to three rounds unbroken.
  • No exercise should be broken into more than 2 sets.

Scaling

Toes-to-bar Knees-to-armpits, hanging knee raises, v-ups

Hand-release push-ups Hand-release push-ups (from knees), push-ups (hands on box), DB floor press

Pull-ups Jumping pull-ups, ring rows Scale-up option Chest-to-bar pull-ups

HYROX

For time

2 rounds of

500m run

60m burpees broad jumps

500m run

60m walking lunges 10kg/20kg

Scaling

Running, 400m, subtitude running with any erg

Walking lunges load, distance, 45m

Burpees broad jump down up, 45m

WOD: For load

Wednesday 290622

7 sets of:
3 overhead squats

Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.

Tips

  • Building strength in the overhead squat.
  • Athletes should start near 70% of their 1-rep max and build to a heavy 3-reps over the 7 sets.
  • Perform a new set every 3:00.

Scaling

Overhead squat Load, add volume, paused overhead squat, shorter range of motion, overhead lunge.

Shots press Standing snatch press behind neck, one arm dumbbell shoulder press

WOD: For time

Tuesday 280622

3 rounds of:
15 push jerks (45/70 kg)
15 box jump-overs (50/60 cm)

Post-workout:
EMOM 8:
:30 max ring dips

Tips

  • 8:00-13:00
  • Use a weight that you can complete the push jerks in 3 sets or less each round.
  • Keep moving on the box jump-overs.
  • Practice weights and heights that you can cycle for 7-8 reps in a row each round.
  • Avoid using a weight that is so light that you finish everything in unbroken sets.

Scaling

Push jerks Load, push press, hang power clean

Box jump-overs Height, 30 jumping lunges

HYROX

For time

400m farmer's carry 2x16/24kg

3k run 18'
1400m/2k row 9'

30'time cap

Scaling

300m farmer's carry, less load

2k run

1400m row

WOD: For time

Monday 270622

For time:
30-20-10:
Power cleans (30/40 kg)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell

Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps

Tips

  • Sub 10:00 workout.
  • Light barbell cycling and barbell stamina session.
  • Complete the set of 30 power cleans and lunges between 1:00-2:00 each.

Scaling

Power cleans Load, DB power cleans

Lateral hops over the barbell Lateral line hops, bike (1:00/:40/:20)

Alternating barbell lungesLoad, unweighted lunges, box step-ups

HYROX

TEAM wod
AMRAP 20:

200-m/ Athletes run together
21/30-cal. row/ Each athlete /Athlete a, then athlete b
60 air squats ,/Both athletes/rotate every 10 reps (3sets of 10each)

WOD: Team WOD

Saturday 250622

AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (15/22.5 kg)
50 "Ghd like" sit-ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
– Use any machine available for the calories.

Tips

  • Finish each movement in 2:00-3:00.
  • One partner works at a time while the other rests.
  • Athletes need to be able to complete 10 reps unbroken for each movement.
  • With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.
  • Split reps as you wish. Ideal evenly.

Scaling

Calories reduce calories, substitute equipment

Dumbbell snatchesload, hang snatches, DB push press, DB clean

Sit-ups reps, regular sit-ups

Wall-ball shots load, medball squat, medball push-press, DB thruster