4-25-18

Strength:
5 superset rounds on a 3 minute clock:
5 deadlift ascending from 70% of 1RM deadlift
30 second hollow hold

WOD:
For time:
30-20-10
Kettlebell swing 53/35#
Overhead walking lunge (must split the reps evenly between arms)
5x double under (3-2-1 minutes of work for scaled doubles or singles)
 

JonMichael WeigelComment
4-24-18

WOD:
For time: *30 minute cap
30 wallball shot 30/20# to 10/9’
10 rope climb
25 wallball shot
20 handstand pushup
20 wallball shot
30 burpee box jump over 24x20/ 20x24”
15 wallball shot
40 ring dip
10 wallball shot
50 dumbbell snatch 50/35#
5 wallball shot
 

JonMichael WeigelComment
4-23-18

Strength: 
20 minutes to establish a 1RM clean and jerk

WOD:
2 rounds each for time, rest 2 minutes between:
1 round is composed of:
3 rounds:
15/12 calorie row
10 burpee over rower
 

JonMichael WeigelComment
4-21-18

Team WOD:
25 minute AMRAP:
15 rounds for time:
1 wall climb
8 power snatch 95/65#
30 double under

*Teams of 3: 1 athlete rows, 1 athlete works through a round, 1 athlete rests. The rowing athlete may change at any time, but each of the 15 rounds must be started and completed by a single athlete. Once the 15 rounds are completed, athletes should attack the rowing and attempt to pull as many calories as possible in the remaining time.
**Scored as a time for the 15 rounds and total calories rowed.
 

JonMichael WeigelComment
4-20-18

Strength:
20 minutes to find a 1RM back squat

WOD:
3 station alternating Tabata (12 minutes of total time):
Jumping lunge overhead 45/35# 
Pullup
Plate ground to overhead 45/35#
 

JonMichael WeigelComment
4-19-18

Skill/Strength:
20 minutes alternating OTM:
5 split jerk drop
3 ring row (5 second each way)


WOD:
5 rounds for time: *15 minute cap
10 handstand pushup
15 deadlift 185/125#
20 V-up
 

JonMichael WeigelComment
4-18-18

Strength:
15 minutes OTM:
Power clean
Hang clean
*Perform as a smooth complex. Work up from 70% of your 1RM clean. DO NOT FAIL LIFTS.

WOD:
For time:
20-15-10-5
X2 wallball shot 20/14# to 10/9’
Calorie ski (16-12-8-4)
 

JonMichael WeigelComment
4-17-18

For time: *35 minute cap
100 double under (2 minutes of work)
50/40 calorie row
25 knees to elbows
50 thruster 95/65#
25 chest to bar pullup
50/40 calorie row
100 burpee over the rower
 

JonMichael WeigelComment
4-16-18

Strength:
20 minutes to establish a 1RM deadlift

WOD:
14 minute AMRAP:
1-2-3-4-5-6-7...
2x kettlebell snatch 53/35# (per arm)
2x box hop 24/20”
Muscle up  
 

JonMichael WeigelComment
4-14-18

Partner WOD:
10 rounds for time:
20 dumbbell hang power clean and jerk #50/35
10 dumbbell facing burpee

At 15 minutes on the clock:
10 rounds for time:
20 dumbbell snatch #50/35
10 toe to bar
*Split the work evenly between partners
 

JonMichael WeigelComment
4-13-18

Strength:
20 minutes to establish 1RM front squat

Interval:
6x500m row
*rest 2 minutes between efforts

or:

8x400m run
*rest 90 seconds between efforts

JonMichael WeigelComment
4-12-18

Skill:
15 minutes alternating OTM:
Max L-sit
Max unbroken double under (If you are still working on double unders, spend 45 seconds of this minute practicing controlled sets)
Rest

WOD:
For time:
21-15-9-15-21
Sumo deadlift high pull #75/55
Box hop 24/20"
 

JonMichael WeigelComment
4-11-18

Strength:
On a 2 minute clock:
7x3 sumo deadlift 55-80% of 1RM conventional deadlift

WOD:
15 minute AMRAP:
12 deadlift #135/95
9 hang power clean
6 shoulder to overhead
50’ bear crawl
50’ walking lung
 

JonMichael WeigelComment
4-9-18

Strength: 
20 minutes to establish a 1RM strict press

WOD:
3 rounds for time:
10 power snatch #115/80
10 overhead squat
10 lateral burpee over bar
 

4-7-18

Partner WOD:
10 alternating rounds:
7 clean #165/115
7 shoulder to overhead
7 burpee chest to bar pullup
*Each partner completes one full round while the other rests.Work with someone who you think will hold a similar round time to yourself.
 

4-6-18

Strength:
20 minute to establish a 1RM power snatch 

WOD:
For time:
21-15-9
Overhead squat #135/95
*75 double unders to finish each round (90 seconds to complete)
 

4-5-18

WOD:
5 minute AMRAP:
15 deadlift #185/125
10 toe to bar

-3 minute rest

5 minute AMRAP
10 deadlift #225/155
10 toe to bar

-3 minute rest

5 minute AMRAP:
5 deadlift #265/185
10 toe to bar
 

4-4-18

WOD:
30 minute alternating OTM:
10-20 cal row (40-45 seconds of work on round 1)
3-10 strict pullup (unbroken set of at least the first 5 rounds)
15-20 wall ball shot #20/14 to 10/9’ (40-45 seconds of work on round 1)
 

4-3-18

Strength:
5 rounds on a 3 minute clock:
10-15 GHD situp
Bent over sled pull 100’ 

WOD:
For time: *15 minute cap
100 bar facing burpee
*At top of every minute do 3 power clean #155/105