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 “TEFNUT”

-1 Min Max Reps Barbell Back Squat
Rest 1 Minute

-3 Min Max Reps Barbell Power Clean & Jerk Rest
1 Minute

-1 Min Max Reps Barbell Back Squat
Rest 1 Minute

-3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute

-1 Min Max Reps Barbell Back Squat

Suggestions

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

Goal: Squat Goal: 45-70 Reps Clean & Jerk Goal: 40-60 Reps

Coaches Notes

If you follow a running clock, this workout will take 13:00. You end up doing three 1-minute max efforts of squats, and two 3-minute max efforts of clean & jerks. Be intentional about your breath the entire workout – rest included.

You’re aiming to complete 15-24 squats in each 1-minute window. You’re more than welcome to get the weight to your back before the clock starts so that you’re set up and ready to go at 0:00. You definitely need to choose a weight that you COULD squat with for the entire minute. You may choose to break once in the second and third squat effort, but the break should be short to hit the lower end of the goal reps. Breaking twice might be an option – but again – you should still be able to hit a minimum of 15 reps.

For the clean & jerks, you’ll need to hit 20-30 reps per 3-minute window, which breaks down to 7-10 reps PER MINUTE. If after the first 3-minute effort, you did not hit 22+ reps, consider reducing the weight to something you can accumulate more reps with. Break them up early. You’d be surprised how many reps you can knock out doing 2-3 at a time with quick breaks in between.

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

-32 Kettlebell Overhead Swing
-200 Meter Run
-32 Push Up + Taps
-200 Meter Run

Rest 2 Minutes Between Rounds

Suggestions

Men: 40-55# KB/DB Women: 25-35# KB/DB

Goal: 4-7 Minutes

Coaches Notes

Note: There are 2 minutes of programmed rest after each round.

Power through big sets of the swings by loading and aggressively extending the hips to send the bell overhead. You could break these up into 2-3 sets with quick breaks. Customize the weight if possible to complete 32 reps in 1:30 or less.

For the push ups, split these up and pause to take a break 2-3 reps shy of failing any reps. Complete the taps quickly so you don’t have to hold yourself at the top of a plank longer than necessary. Customize to knee push ups as you see fit. Each round of push up taps should take right around 2 minutes.

Keep the runs at a fast pace as you finish out each round since you have the recovery period right after.

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 “DJOSER”

-400 Meter Run
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-30 Barbell Push Jerk
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-400 Meter Run

You can also do this version with:

-12 Sandbag Shoulder Box Step Up Over
-30 Sandbag Power Clean
-36 Sandbag Push Jerk

Suggestions

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

Goal: 14-20 Minutes

Coaches Notes

Whoof!! True to its namesake, this workout is a pyramid! You’ll climb up one side and come down the other.

The step up overs take up the bulk of this workout. Make sure that you choose both a height and a weight that allows you to move steadily through these reps. If you decide to break up the 12 reps, it should only be to preserve your grip – but not necessarily because your legs are too tired. Every time you get to the other side of the box, that’s one rep.

The power cleans can be daunting. Just focus on 4-8 reps at a time and remember to breathe through each rep. It might help to give yourself 3 breaths between sets or a 10-second countdown to get back to work. Same idea goes for the push jerks, although you should be able to perform 8-12 reps at a time.

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:

Part 1

20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump

15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump

10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump

Rest 2 Minutes, then…

Part 2

10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump

15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump

20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump

Suggestions

Men: 95# BB | 40# DB | 20-24″ Box Women: 65# BB | 25# DB |16-20″ Box

Goal: 7-11 Minutes

Coaches Notes

The back squats should be done unbroken throughout, so choose the weight accordingly. Find that solid back rack position, keep your chest upright, and focus on using your legs to hammer out the reps. 10 reps should take 30 seconds or less.

Pace your push ups so you don’t hit a wall and are forced to rest too long. Break these up into smaller sets – do a quick shake out of the arms before getting right back to it. You can customize to knee push ups and elevate your knees into a plank before doing the pull across. Complete 5 reps every 10-15 seconds.

Keep a steady pace on the box jump by stepping down as soon as you stand all the way up at the top of the box. Avoid shuffling your feet around too much and focus on going right into the very next rep. You can always customize to a lower height as you see fit. 10 reps can take about 30 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

4 Rounds

-8 Renegade Row
-12 Devil Press
-400 Meter Run

Could also do this version with:

Sandbag Push Up + Lateral Drag Sandbag Burpee

Suggestions

Men: 40# DBs Women: 25# DBs Goal: 16-22 Minutes

Coaches Notes

Each round should be 3:30 – 5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

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

One Round is:

-15 Kipping Pull Up
-15 Barbell Thruster

Rest 1 Minute

-400 Meter Run

Rest 2 Minutes Between Rounds

Strict Pull Up Option: 8-10 reps

Suggestions

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

Coaches Notes

One round includes the pull ups, thrusters, 1 minute rest, AND the run. After the run you’ll rest 2 minutes before starting the next round. Do this for 3 total rounds.

Focus on efficiency with large kip swings as you complete the pull ups in as few sets as possible. When customizing, consider which option will allow

you the greatest, uninterrupted bouts of intensity. Aim to be done in under 45 seconds.

Choose a weight on thrusters you can muscle through for all 15 reps unbroken. It’ll be a challenge, but keep a steady breathing pattern and put power in your legs to help drive the weight into the squat and overhead. You should also be done here in 45 seconds or less.

The goal is to complete the runs at a FAST pace. Challenge yourself to make these uncomfortable. Customize as needed to be completed in 2:15 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

Every 3 Minutes for 5 Rounds Minutes 0-2:

-12 Barbell Push Press
-8 Toes to Bar
-OR- 12 Alternating V-Up

With remaining time…

Max Reps Bar Facing Burpee

Minutes 2-3:

Rest 1 Minute

Suggestions

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

Goal: 35-60

Coaches Notes

In a 2:00 window, complete the push presses, toes to bar and then with the time remaining, complete as many reps of barbell-facing burpees as possible.

Use an explosive hip extension to drive the barbell up from your shoulders and locked out overhead. As you bring it back down, go right into your dip position for the next rep.

Incorporate your lats by pulling down on the bar as you lean back and reach your toes to the bar. Bring your feet down right away as you push your torso forward. Break these up as necessary to avoid too much fatigue through your core.

Keep your burpees steady so you can keep moving for the remainder of the 2:00 window, then rest 1:00 before you start the next the next round.

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:

-800 Meter Run
Rest 1 Minute

5 Rounds

-14 Alternating Barbell Front Rack Lunge
-20 Kettlebell Overhead Swing

Rest 1 Minute

-800 Meter Run

Suggestions

Men: 50-55# DB/KB | 75-95# BB

Women: 25-35# DB/KB | 55-65# BB

Goal: 20-27 Minutes

Coaches Notes

Since you are starting and finishing this workout with an 800 meter run, consider a speed that is not too far off from a moderate 400 meter pace. Aim to keep each run under 5:00 and customize your distances accordingly, or give yourself a hard cap at 5:00. Challenge yourself to make the second run more intense!

After your 1 minute rest, go right into your lunges and swings. This will get pretty taxing for your core, back, and lower body. During the lunges keep the barbell in a solid front rack position with elbows high and torso upright. For the swings, use an explosive hip to help swing the weight. Break the reps up as necessary to avoid long rests. Use a weight so you can hang on for all the lunges, and break up the swings 10-15 reps at a time with a quick breather as a good strategy. Aim to keep each round under 3:30.

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

Part 1:
5 Rounds

-10 Barbell Hang Power Clean
-12 Dumbbell Farmer Step Up

Rest 3 Minutes After Part 1

Part 2:

5 Rounds

-12 Barbell Push Press
-10 Box Jump

Suggestions

Men: 95# Bar / 40# DBs / 20-24″ Box Women: 65# / 25# DBs / 16-20″ Box

Goal:
Part 1: 5-8 Minutes
Part 2: 4-7 Minutes

Coaches Notes

Go FULL SEND on each part! The reps ranges are perfect to keep the intensity high throughout both parts. Make sure to rest the 3 minutes between parts 1 and 2.

For the hang power cleans, use a weight you can hang onto for all 10 reps in 40 seconds or less, then take a quick break before moving on to step ups. The step ups are 12 total alternating reps, 6 on each side. Keep the weights by your side, core engaged, and with your shoulders pulled back and down. A good goal would be to complete them unbroken then continue on to the cleans when you’re ready. 12 reps can take 1 minute or less.

Go for unbroken reps on the push press by focusing on a powerful hip extension to help drive the weights overhead with a strong lockout. These will go fast, so customize to a weight you can complete in 30 seconds or less. On the box jumps, also use your hips to help land on top of the box,

stand all the way up before stepping down. Customize your box height to be done in 40 seconds or less.

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:

20 Minute EMOM

(Every Minute on the Minute for 20 Minutes)

Minute 1:

-5 Barbell Back Squat

Minute 2:

-12 Kettlebell Overhead Swing

Suggestions

Men: 155-205# / 40-55# KB/DB
Women: 95-135# / 25-35# KB/DB

Goal: Heavy Squats and KB Swings but Quality Movement

Coaches Notes

For the back squats, it doesn’t need to be fast, but challenge yourself with a heavy weight. Maintain a solid core and tension through your legs as you descend down, then explosively stand up. 5 heavy reps should leave you with at least 20 seconds of rest.

For the swings, use a dynamic hip drive to help bring the weight overhead while your core stays engaged as you lockout your arms. The swings will take less than 30 seconds. Go heavier than normal.

CLICK FOR SCALING OPTIONS