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
-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 “THE MUMMY”

For Time:

7 Rounds

Each Round is on a 3-Min Clock

Min 1:
-5 Kipping Pull Up
-10 Barbell Hang Power Clean
-5 Kipping Pull Up

Min 2:
-Max Reps Push Up + Taps

Min 3:
-Rest

*Strict Pull Up Option: 2-3 Reps for Every 5 Kipping

Suggestions

Men: 95# Women: 65#
Goal: Pull Up + Power Clean Goal: All 7 Minutes Push Up + Taps Goal: 80-140 Reps

Coaches Notes

We have lots of pushing and pulling today and this one is going to get spicy!

If you’re unsure about being able to do 5 pull-ups in a row consider a customization that will allow you to get them done within 1 set. For the hang power clean be sure to choose a weight that you can get all 10 reps

unbroken with. Focus on quick transitions. If you’re struggling to complete all the reps just simply cut them back by 2-3 reps but keep the same scheme of pull up, hang power clean, pull up.

For the push up + tap we would recommend breaking these into small sets unless this is a movement you feel very confident in. Keep in mind you have 1 minute to rest before starting your next round so push your intensity and work to the top of the minute. In order to hit the goal, you need to complete 12-20 reps per round. Customize if needed to fit in that rep range.

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 12 Minutes

Minute 1:
-5-7 Seated Box Jump

Minute 2:
-10-14 Barbell Bent Over Row

*Each with a 2-second lower

Minute 3:
-20-26 Russian Twist Suggestions

Men: 75-115# | 40-50# DB | 20-24″ Box Women: 55-75# | 25-35# DB | 16-20″ Box

Score: Completion
Goal: Focus on Quality Movement

Coaches Notes

The focus of the seated box jump is to limit forward momentum and to rely on using a powerful hip extension to jump on top of the box. Start by sitting on a stable surface like a bench or a stack of bumper plates that maximizes the tension in your hips. This is usually where your hip crease is just above the plane of your knees. While keeping your back flat, aggressively extend your hips and pull your feet up at the same time and land on top of the box. Step down and repeat this for 5-7 reps taking no longer than 45 seconds. Customize the reps accordingly.

Take note of the tempo for each rep of the bent over row. From a hinge position with arms fully extended and weight off the floor, pull the bar to your body, then take 2 seconds to lower the bar until arms are fully extended again. Use a weight that allows for a good position of the row, keep the tempo, and complete 10-14 reps.

To perform a Russian Twist, sit on the floor with heels up, balancing on your butt, and lean back far enough to maintain tension through your core. From this position, hold a single dumbbell, then twist your shoulders and reach the weight to touch the floor on one side. Then twist and bring the weight to the other side. Each side will count as 1 rep, so to complete 20-26 reps is to touch 10-13 times on each side.

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 “9/11 Memorial”

For Time:

343 BURPEES

Ok. A lot of burpees today. Be smart about it. Partition as needed. Optional weighted vest OR in PPE, but be smart to avoid injury and fatigue that could limit you to perform the rest of your shift.

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

-100 Meter Run
-5 Barbell Deadlift
-5 Barbell Thruster

-100 Meter Run
-10 Barbell Deadlift
-10 Barbell Thruster

-100 Meter Run
-15 Barbell Deadlift
-15 Dumbbell Thruster

Suggestions

Men: 75# Women: 55#

Goal: 13-20 Minutes

Coaches Notes

Push the intensity on the runs, but save enough energy to get through the weighted movements efficiently.

Keep your back flat and core braced moving through each set of deadlifts. Challenge yourself to hold these unbroken throughout all 3 rounds.

On the thrusters, use your legs to power out of the bottom of the squat and powerfully extend the hips to push the barbell off of your shoulders to overhead.

Aim to complete each round between 4:30-6:45.

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 “ANUBIS”

5 Rounds

-20 Barbell Back Squat
-15 Toes to Bar
-OR- 15 V-Up

Rest 1 Minute Between Rounds

Suggestions

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

Goal: 1:30-3:00

Coaches Notes

The squats should be unbroken today for every single round. Make sure you choose a weight that allows for that. It doesn’t need to be easy – it’s OK if you have to fight for those last few reps – but if you’re taking 1-2 breaks each set, it’s too heavy.

The toes to bar are more likely where you’re going to fall off. While we want you guys pushing yourself, we also don’t want you dropping down to doing 1-2 reps at a time. So pick a set-rep scheme that will put you just outside your comfort zone from the start, but allow you to always knock out 4-6 reps at time. So maybe you start with 8-7, then drop to 6-5-4 in the later rounds.

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 3 Minutes for 15 Minutes

-12 Barbell Power Clean
-12 Push Up
With Time Remaining:

Max Reps Box Jump Over

Suggestions

Men: 95-115# | 20-24″ Box Women: 65-75# | 16-20″ Box

Goal: 70-110 Box Jump Over Reps

Coaches Notes

Choose a weight for the power clean you can complete in 3 sets or less with quick breaks between. Sit your hips lower to recruit more power from your legs. Jump to receive the barbell on your shoulder in a dip position with elbows high and stand all the way up before turning back to the floor. These should take 30-45 seconds.

Break up the push ups early if needed to avoid failing any reps in your later rounds. You can always customize to knee or hands-elevated push ups. Aim to have this done in 45 seconds or less.

For the box jump overs, stay efficient by minimizing how much you shuffle your feet both on top of the box and on the floor. Find a pace that keeps you moving for the remainder of the 3 minutes. You should have at least 1:30 to complete 14-22 reps.

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 “TUTANKHAMUN”

14 Min AMRAP

(As Many Rounds and Reps As Possible in 14 Minutes)

-12 Alternating Unweighted Lunge
-8 Box Jump
-2 Barbell Deadlift
-12 Alternating Unweighted Lunge 8 Box Jump
-4 Barbell Deadlift
-12 Alternating Unweighted Lunge
-8 Box Jump
-6 Barbell Deadlift
…Continue Increasing Deadlift Reps by 2

Suggestions

Men: 20-24″ Box | 155-225# Women: 16-20″ Box | 105-155#

Goal: Round of 14s-18s

Coaches Notes

So, for this one, the lunges and box jumps stay the same each round, but the deadlift reps go up by 2.

For the lunges, focus on keeping your forward shin vertical and drive out of both your front heel and back toes every rep.

Your legs will be super tired when you approach the box so make sure you’re ready to clear the edge. Drop to a lower height if you’re worried you’re gonna eat it.

The deadlift weight you choose should be moderately heavy. You should feel confident that you can do it for 10 unbroken reps, when fresh. That doesn’t mean go unbroken through 2-4-6-8-10, though. It’d be smart to do sets of 2-5 reps at a time, making sure to reset in a good position for every rep.

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:

7 Rounds
Each On a 2 Minute Clock

-200 Meter Run
-Max Reps Push Up + Taps

Rest 1 Minute Between Rounds Suggestions

No weight needed today!

Goal: 70-120 reps

Coaches Notes

For each round, you’ll run 200 meters then spend any time remaining in the 2-minute window to do as many push up + taps as you can. After 2 minutes are up, you’ll rest 1 minute before starting the next round.

Keep the running pace hot so you can make it back with plenty of time to accumulate lot’s of push ups. The goal is to hit somewhere between 10-18 reps per round. Feel free to customize to a version of the push up that allows you to accomplish this. Some great options include knee resting on the floor or hands elevated push up + taps.

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 “LUXOR”

4 Rounds

-100 Meter Dumbbell Shoulder Rack Carry
-25 Push Up + Pull Across
-50 Double Unders / OR 100 Single Unders

You could also do this version with (95#/65#)

-100 Meter Barbell Front Rack Carry

Suggestions

Men: 40-50# DB(s) Women: 25-35# DB(s)

Goal: 18-24 Minutes

Coaches Notes

Your shoulders are in for a real treat with this one!

We’re looking for that 100 meter carry to take 0:55-1:15. You should be able to do the carry without resting, but it may be a good idea to take a quick break at the halfway point in an effort to save your shoulders.

The push up + pull across are for sure the make-or-break movement in this workout. Be smart. Break them up early, even if you have decent push up stamina. If you struggle with push ups, today is not the day to do them from the toes. You can drop to your knees and keep the plank pull across, or go with elevated push up + taps.

Because of the heavy shoulder fatigue, going with the double unders would be a bit of an added challenge in this workout. If you want to save your shoulders for a better effort with push ups, go with single unders.

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:

6 Rounds

-1 Minute Max Reps Barbell Atlas Lunge
-1 Minute Max Reps Burpee

* Atlas Lunge- 1 backward lunge right, 1 backward lunge left, 1 normal back squat= 1 Rep

Suggestions

Men: 75# BB Women: 55# BB
Goal: 30-50 Atlas Lunge 60-100 Burpees

Coaches Notes

Note that there is no allotted rest between rounds.

Challenge yourself to stay moving for the entire minute of Atlas lunges. Secure the barbell in a solid back rack position so you can focus on consistently moving through each lunge and squat. Customize the weight to allow for 5-8+ reps each minute.

For the burpees, these don’t have to be the fastest reps, but we do want you to stay moving for the entire time. Maintain a steady cadence to allow for lots of reps but also enough energy to go right into the next round. Shoot for 10-15+ per minute.

CLICK FOR SCALING OPTIONS