ON DUTY WODS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “Jotunheim”

6 Rounds
-10 Dumbbell Farmer Step Up
-10 Devil Press
-10 Dumbbell Farmer Step Up
Rest 1 minute between rounds

Suggestions
Men: 40# DBs | 20-24″ Women: 25# DBs | 16-20″

Goal: 2:30-3:30

Coaches Notes
Ouch! Sorry about your grip, guys. It’s OK if coming out hot causes your times to drop off a little – that’s to be expected. Find a weight and height for the step ups that allows you to get 10 reps done in 30-45 seconds. Your grip will be taxed going to the Devil Press so really concentrate on using your legs and hips to accelerate the dumbbells upward to relieve the use of your arms some. Those should take 1:15 – 2:00 so choose your weight and pace accordingly.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

3 Rounds
-200 Meter Run
-30 Alternating Dumbbell Power Snatch
-15 Burpee
-200 Meter Run
Rest 2 Minutes Between Rounds Suggestions

Men: 40-50# DB Women: 25-35# DB

Coaches Notes
Challenge yourself on the runs today! The pace should be fast so aim to be done in 1:00 or less.

Break your snatches up into 2-3 fast sets of 10-15 reps.

Find a steady pace for burpees to be done unbroken, or a quick break for all 15 reps to be done in 2 sets.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “SPHINX”

Broken up however you choose…

-120 Kettlebell Overhead Swing
-120 Box Jump/ OR Step Ups

…choose wisely.

Suggestions

Men: 40-55# DB/KB | 20-24″ Box

Women: 25-35# DB/KB | 16-20″ Box

Goal: 10-15 Minutes

Coaches Notes

In this workout, you get to choose your own adventure by breaking up each movement however you want.

Be smart with how you break each movement and play to your strengths. Some of us will be comfortable with bigger sets, whereas others will prefer smaller sets. Examples of how to break this workout up could be: 6 rounds of 20 reps of each movement, 8 rounds of 15 reps of each, or 10 rounds of 12 reps of each.

For the kettlebell swing, focus on pushing your hips back to initiate the movement. We want tension in our glutes, hamstrings, and back to load a powerful hip extension in getting the weight overhead in one smooth motion. During the box jump, try to move at a steady pace. Be sure that as you jump and land, you are working hard to keep your knees tracking over your toes.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds

-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders

-8 Toes to Bar
-OR- 14 Alternating V-Up
-16 Alt Dumbbell Shoulder Rack Lunge
-30 Double Unders / OR 60 Single Unders

Rest 1 Minute Between Rounds

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: 3:30-5:00

Coaches Notes

No, it’s not a typo – you’re doing the 8/16/30 TWICE each round.

On the toes to bar, use an efficient kip swing by pulling down with the arms and flexing the core as you reach your toes to the bar. Break these up to as needed to avoid over fatigue. 8 reps should take 30 seconds or less.

Find a stable rack position on your shoulders for the lunges and complete the 16 total reps in under 45 seconds.

Your double unders should be quick and done in 1-2 sets in around 30-45 seconds.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD “PYRAMIDS OF GIZA”

Part 1

-40 Air Squat
-20 Devil Press
-40 Air Squat

Rest 1 Minute After Part 1

Part 2

-40 Air Squat
-40 Barbell Power Clean & Jerk (OR ground to shoulder, then shoulder to overhead. You could do a push press, or press from the shoulder)
-40 Air Squat

Rest 1 Minute After Part 2

Part 3

-40 Air Squat
-20 Devil Press
-40 Air Squat

Suggestions

Men: 75-115# | 40# DBs Women: 55-75# | 25# DBs

Goal: Parts 1 & 3:  3:30-5:30
Part 2 Goal: 5:00-7:00

Coaches Notes

This workout has 3 parts and each is for time. Treat each part as its own thing by pushing as hard as you can!

For the air squat and devils press focus on a pace that you can sustain. Be sure to stand all the way up out of each squat. We want to avoid cutting our

range of motion at the expense of trying to move faster. For the devil press, feel free to step in and out of the bottom to move at a more manageable pace or hop your feet at the same time for a more aggressive pace.

For the air squat and clean & jerk couplet, continue to focus on a sustainable pace. For the clean & jerk be sure to choose a weight that allows you to get all 40 reps done within 3-4 minutes. When pulling from the floor be sure to keep your back flat and chest up.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

Every Minute on the Minute for 10 Minutes

-10 Barbell Hang Power Clean
-6 Dumbbell Shoulder Rack Box Step Ups

This version could also be done with:

6 Barbell Front Rack Box Step Ups

Suggestions

Men: 75-95# | 40# DBs | 20-24″ Box Women: 55-65# | 25# DBs | 16-20″ Box

Goal: All 10 Rounds!

Coaches Notes

Choose a weight for the power cleans you can do unbroken and quickly! 10 fast reps can take 30 seconds or less. Use the hook grip and a strong jump to get the bar up to your front rack position.

For the weighted step ups, find a solid rack position on your shoulders as you carefully step up and stand fully on top of the box. 6 reps should take less than 30 seconds.

Customize as needed to get each round done in 45 seconds or less.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

4 Sets

Each Set is 3 Rounds of:

-4 Barbell Hang Squat Clean
-6 Alternating Barbell Front Rack Lunge

Between Each Set – Perform:

-20 Reps of Feet-Elevated Inverted Row

No Rest Between Sets

*Strict Pull Up Option: 10-14 Reps

Suggestions

Men: 75-95# Women: 55-65#

Goal: 10-15 Minutes

Coaches Notes:

Complete 3 rounds of the hang squat cleans and lunges, then 20 inverted rows. Inverted rows are only BETWEEN sets, not after – so they’ll only end up doing them 3x.

Use a weight you can get through the 4 cleans unbroken. Jump hard using your hips and move quickly under the bar to receive it in the front rack while going down into the squat. Keep your torso upright as you stand up.

After the last clean, readjust your front rack and go right into the lunges. Push hard off the front leg to stand all the way up for each rep. If you need a break after the lunges, set the bar down for a quick breather then go right into your next round.

On the rows, elevate your heels to about the height of the bar you’re pulling from. Maintain a rigid plank position. Pull as far as you can and fully extend your arms back down.

Aim to keep each round between 2:30-3:45.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

Every 5 Minutes for 15 Minutes

-10 Barbell Push Press
-20 Weighted Sit Up
-30 Box Jump

Suggestions

Men: 95-115# | 30-40# DB | 20-24″ Box Women: 65-75# | 15-25# DB | 16-20″ Box

Goal: 3:00-4:30

Coaches Notes:

Powerful legs will drive efficiency with the push press. As you extend the hips, follow through with a strong lock out overhead. When bringing the barbell back down, lower into the dip position of the next push press rep.

For the weighted sit up, you can hug a weight against your chest OR touch the weight behind your head on the way down and press overhead at the top. Minimize how much momentum you use from the weight, and try to focus on keeping tension throughout your core.

Keep your pace on the box jumps smooth, allowing you to consistently move throughout all the reps with minimal breaks.

CLICK FOR SCALING OPTIONS

WOD – DAY 1

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

4 Rounds

-400 Meter Run
-20 Alternating Barbell Front Rack Lunge
-12 Barbell Power Snatch (Ground to Overhead)

Rest 2 Minutes Between Rounds

This version can also be done with:

-20 Alternating Sandbag Front Rack Lunge
-12 Sandbag Ground to Overhead

Suggestions

Men: 75-95# Women: 55-65#

Coaches Notes

Keep a moderate speed for each run and hold this pace so you can be done in 2:30 or less.

For the lunges, find a solid front rack position on your shoulders to allow for an upright torso and knock out the lunges in big sets. Hang on for all 20 reps to be done in 1:30 or less.

Lower your hips to recruit more power from your legs for the snatches. Then use a powerful hip extension and finish with a strong lock out

overhead. Aim to do these quickly in less than 1:00. Clean and Jerks are a good substitute to power snatches if desired.

CLICK FOR SCALING OPTIONS

WOD – DAY 2

Posted on by slhayes10

Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

10 Min AMRAP
(As Many Rounds and Reps As Possible in 10 Minutes)

-20 Double Unders / 40 Single Unders
-30 Alternating Plank Shoulder Tap
-20 Double Unders / 40 Single Unders
-12 Barbell Back Squat

Suggestions

Men: 95-115# Women: 65-75#

Goal: 4-6 Rounds

Coaches Notes

For the double unders, focus on your jumping efficiency by staying light on your feet, body standing tall, arms/hands by your side rotating the rope from your wrists. Hang on for 20 reps unbroken each time to be done in 30 seconds or less. Do single unders if you don’t have doubles.

With the shoulder taps, hold a rigid plank position with shoulders in line with hips, knees, and heels. Then perform your taps on each side for a total of 30 reps or 15 per side. Avoid swaying your body too much from side to side.

Choose a weight for the back squat that allows for all 12 reps to be done straight through. Focus on full range of motion and breathing deeply and smoothly when exhaling/inhaling at the top.

Aim to complete 1 round every 1:40-2:30.

CLICK FOR SCALING OPTIONS