Author Archives: jeffwilson

TUE 6/25/19 WOD

Warm Up – 200m Run – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 8 – 7 – 6

Strength WOD – Deadlift – 5-5-5-5-5-5-5 (Compare to 3/28/19)

WOD – Count all Squats for the board!!!
L3
400m Run
50 Squats
4 Rounds for Time

L2
300m Run
40 Squats
4 Rounds for Time

L1
200m Run
30 Squats
4 Rounds for Time

MON 6/24/19 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Bear Crawl – 100m Run – 10 Squats – 10 Push ups – 10 Pull ups – 10 Sit ups – 100m Run – Movement Prep – 5 Reps of each for 2 Rounds

WOD – Count all of your squats for the board!!!
L3
7 Min AMRAP
7 Wall Ball Shots 20/14#
7 Pull ups
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 70/55#
7 Sumo Deadlift High Pulls 70/55#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

L2
7 Min AMRAP
7 Wall Ball Shots 16/12#
7 Banded Pull ups
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 55/35#
7 Sumo Deadlift High Pulls 55/35#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

L1
7 Min AMRAP
7 Wall Ball Shots 14/10#
7 Ring Rows
7 Abmat Sit ups
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 Squats
7 KB Swings 45/25#
7 Sumo Deadlift High Pulls 45/25#
Rounds + Reps
-Rest 2 Min-
7 Min AMRAP
7 HOD Push Ups
7 Jumping Lunge
7 Forward Rolls
Rounds + Reps

SAT 6/22/19 – 9am Strength – Bench – 10am OPEN GYM –

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
-Then-
5 Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups

Bench – 30 sec banded chest stretch between sets –
1 x 10 Warm Up
1 x 8 Warm Up
1 x 5 Warm Up
5 x 3 Work to Heaviest
3 x 2 Work to Heaviest
3 x 1 Work to Heaviest

Dumbbell Bench
5 x 8 Work to Heaviest

As Strict as Possible Pull ups
5 x 8

Barbell Curls
3 x 8

FRI 6/21/19 WOD

Warm Up – 100m Run – 1 Min Pride Squat – 10 Down Dogs – 3 Handstand Holds – 1 Min Roller (back) – Walking Lunge – 10 Squats – PVC – Pass Thrus – 5 Hanging Kips – Around the World – 5 Hanging Kips – Back Press – Movement Prep –

WOD
L3
40 Alt DB Snatch 50/35#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

L2
40 Alt DB Snatch 40/25#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

L1
40 Alt DB Snatch 30/15#
30 Single Arm Overhead Lunge Steps (15 Rt/15 Lt)
20 Squats
-Rest 2 Min-
5 Rounds for Time

THU 6/20/19 WOD

Warm Up – 2 Min Bike/Row – 10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups – PVC 10 Pass Thrus – 10 Around the World – 10 Back Presses – Trunk Twist – 5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 9 – 8 – 7 (Add weight)

Strength WOD – Push Jerk – 7-7-7-7-7 (Compare to 3/29/19)

WOD – 12 Min AMRAP
L3
50 Squats
25 Abmat Sit ups
25 Double Unders
Rounds + Reps

L2
50 Squats
25 Abmat Sit ups
25 Running Singles
Rounds + Reps

L1
50 Squats
25 Abmat Sit ups
25 High Jump Singles
Rounds + Reps

WED 6/19/19 WOD

Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups –
Movement Prep – 5 Reps of each 2 Rounds

WOD (Compare to 6/18/18)
L3
10 Min AMRAP
10 Burpee Box Jump overs 24/20”
10 Squat Cleans 155/105#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 70/55#
10 C2B Pull ups
For Total Rounds + Reps

L2
10 Min AMRAP
10 Burpee Box Jump overs 20/16”
10 Squat Cleans 125/85#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 55/35#
10 Pull ups
For Total Rounds + Reps

L1
10 Min AMRAP
10 Burpee Box Jump overs 16/12”
10 Squat Cleans 65/35#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 35/25#
10 Banded or Ring Rows
For Total Rounds + Reps

TUE 6/18/19 WOD

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 7 – 5 – 3 (add weight)

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 3/26/19)

WOD
L3
25 Wall Ball Shots 20/14#
200m Run
3 Rounds for Time

L2
25 Wall Ball Shots 16/12#
200m Run
3 Rounds for Time

L1
25 Wall Ball Shots 14/10#
200m Run
3 Rounds for Time

MON 6/17/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push-ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 SN DL – 1 SN Pwr Pull – 1 Pwr SN – 1 Sqt SN – 3 Rounds

Strength WOD – Snatch Complex –
1 Snatch Deadlift
1 Snatch Power Pull
1 Power Snatch
1 Squat Snatch
5 Rounds  **Work to Heaviest Complex**

WOD – 11 Min AMRAP
L3
5 Power Snatches 115/85#
10 Over the Bar Burpees
15 Double unders
Rounds + Reps

L2
5 Power Snatches 85/55#
10 Over the Bar Burpees
15 Running Singles
Rounds + Reps

L1
5 Power Snatches 65/35#
10 Over the Bar Burpees
15 High Jump Singles
Rounds + Reps

FRI 6/14/19 WOD

Warm Up – 200m Run – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Hng Pwr Cln – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 3/25/19)

WOD – 12 Min AMRAP (Compare to 3/25/19)
L3
30 Double unders
15 Pull ups
5 Squat Cleans 135/95#
Rounds + Reps

L2
15 Double unders
15 Banded Pull ups
5 Squat Cleans 95/65#
Rounds + Reps

L1
60 Running Singles
15 Ring Rows
5 Cleans 65/45#
Rounds + Reps