Basic everyday WODs.
Harvey
A.
Tempo Back Squat
5 sets of 3 at 5-10 lbs heavier than your last BS session
B.
Three rounds for time of:
400m
21 Wall-Balls (20 / 14)
12 Overhead Lunges (115 / 75)
Masters: 14 / 10, front rack lunges (95 / 65)
Rx+ 30 / 20, 145/100
A.
Teams of two, with only one person working at a time:
From 0:00-10:00:
10 minutes to complete:
60/40 Calories on Assault Bike
70 Partner Wall-Balls (20 / 14)*
60/40 Calories on Assault Bike
From 10:00-20:00
10 minutes to complete:
50/40 Calories on Ski-Erg
60 Toes to Bar
50/40 Calories on Ski-Erg
From 20:00-30:00
10 minutes to complete:
400m Run**
50 Thrusters (105 / 70)
400m Run**
*Both Partners Squat
**Both Partners Run
Masters: 75/55
Rx+ 30/20, 125/90
Or, working solo:
Cut everything in half, except for the runs
Ree, Stephen, and Ale
A.
Last done: 10/2018
Every 3 minutes, for 30 minutes (10 rounds)
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks
Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk
Build in weight by feel on the clean and jerks.
Masters: 20 air squats
Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB
Bethany
A.
For time:
2k Row
B.
For time:
1 Mile Run
50 Alternating Box Step-ups w DB (50 / 35)
25 Burpee Box Jump Overs (24 / 20)
Masters: 35/20, 20/16
Rx+ 2×50/2×35, ring muscle-ups
A.
Deadlift and Ski
Every 2 minutes, for 18 minutes:
10/7 Calories on Ski-erg
3 Deadlifts (building)
B.
Every minute, for 10 minutes:
5 Overhead Squats (105 / 70)
Max Pull-ups
Masters: 75 / 55, or 95/65 front squats
Rx+ hang squat snatch (105 / 75), chest to bar
I love making the gym better.
A.
Push Press
Every 3 minutes, for 15 minutes:
5 reps (build to a heavy set of 5)
After each set: 30 abmat butterfly sit-ups
B.
Three rounds for time of:
30 Box Jumps (24 / 20)
20 Alternating DB Snatches (50 / 35)
10 Handstand Push-ups
Masters: 20/16, 35/20, 10 strict presses (heavy)
Rx+ 70 / 50, deficit HSPU (8 / 4 inch)
A.
Deficit Back Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps
Start light and build to a heavy set of 10
After each set: 10 pistol squats (weighted if advanced)
B.
AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Front Squats (155 / 105)
Masters: 35 / 26, 115 / 75
Rx+ 70/53, squat cleans
A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block
Or, working solo, complete
Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block
Not all fats are equal! If the oils above are not the primary fats you cook with and eat, it’s time to change that. Butter (ideally grass-fed), and FRUIT oils like olive, avocado, and coconut oil are not only tasty, they are the GOOD for you, as well as stable and versatile, unlike so many other options out there. Pick some up the next time you’re at the store. Your body will thank you.
A.
Last done: 10/2018
“Jake n Bake”
Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches
Rounds 1, 2, and 3 complete 3 snatches
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch
Build in load by feel over the course of the 10 sets
Rx+ 5/4 bar muscle-ups, 5/3/1 snatches
Record the time for each round AND your heaviest snatch
Anthony carrying a barbell the most efficient way possible
A.
Every minute, for 32 minutes (8 rounds)
Min 1: 30-60 Double-unders
Min 2: 10 Bench Presses
Min 3: 15-25 Abmat Butterfly Sit-ups
Min 4: 15-20 Wall-Balls (20 / 14)
Masters: 14/10 lb ball
Rx+ 60 du, 185 / 115, 15 ghdsu, 30/20 (15 reps)