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 “SET”

Every Minute on the Minute, For As Long As Possible (Up to 15 Minutes)

-6 Barbell Power Clean
-4 Barbell Thruster

Suggestions

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

Goal: Complete 10-15 Minutes
Goal: Challenging but Allows You to Get through at least 10 Minutes

Coaches Notes

For all you barbell cycling lovers – this one’s for you!

Choose a weight that allows you to get through at least 10 minutes of this. If by round 7 or 8 you’re questioning whether or not you will make it – you’re on the right path but do your best to hold on until round 10. Keep in mind you can only score consecutive minutes. So for example if you only complete to minute 8 your score would be: 8 minutes & weight used. That doesn’t mean you have to stop – but that is your score. If you would like to complete 2 more rounds to get a total of 10 in you’re more than welcome.

Take time warming up for this and establishing an appropriate weight for you. The weight should scare you just a bit but you should also be confident in your ability. For the power clean, ideally these are touch and go for an unbroken set of 6 reps. If you do happen to break these up or go to singles these need to be quick with minimal rest. Even as you get tired be sure to set your back for each rep. For the thruster all 4 reps need to be done in an unbroken set of 4 reps. Do your best to make quick work of these – we would recommend minimizing time under tension to allow for more rest.

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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
Each Round is on a 3 Min Clock

400 Meter Run
With time remaining, Max Rep Kipping Pull Up -OR- Strict Pull Up

Rest 1 Minute Between Rounds You can also do this version with:

30 Cal (M) / 22 Cal (W) Assault Bike -OR- 36 Cal (M) / 26 Cal (W) Row

Suggestions

No weight needed today!

Score: Total Number of Kipping or Strict Pull Ups

Goal: Kipping: 50-100 Reps – Strict: 25-60 Reps

Coaches Notes

With the remaining time of 3 minutes after your run, accumulate as many pull ups as possible. Immediately after, rest 1:00 before the start of your next round.

At moderate intensity, the runs should take no more than 2:15, so customize your distances accordingly. Focus on good running mechanics like shoulders pulled back/down, arms by your side, and a smooth breathing pattern.

Take a second or two before you begin your pull ups and shoot for a large unbroken set. For the kipping technique: as you hang from the bar, arch your body by actively pulling your feet behind you with the torso pushing through the arms. Then swing your feet forward while extending the hips, and as you feel your body become weightlessly moving upwards, finish with a strong pull to clear the chin over the bar. Push away from the bar to come back down, and reset the feet back behind you for the next rep. Aim for 10-25 reps per round.

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 “HATSHEPSUT”

-50 Burpee Pull Up

Rest 3 Minutes

-50 Burpee Box Jump

Suggestions

Men: 20-24″ Box Women: 16-20″ Box

Goal: Part 1: 5:00-8:30 Part 2: 3:30-7:00

Coaches Notes

All bodyweight today and lots of burpee variations! For Part 1 you will want to average 10-6 reps per minute and for Part 2 you will want to average 14-7 reps per minute to finish within the goal times.

For this workout, it’s going to be very important that you start at a pace that is sustainable for you. Your movements don’t necessarily need to be fast, but you do need to stay moving. If you feel your heart rate getting out of control, feel free to step in and out of each burpee to slow things.

For the burpee pull up, you can do a jumping pull up or an inverted row as needed. If you’re doing an inverted row and the transitions are taking a bit of time, consider doing 5-10 burpees followed by 5-10 inverted rows. Keep in mind there is a 3 minute rest sandwiched between each part which means you should be pushing with intensity for Part 1, trusting in your rest and pushing hard in Part 2.

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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:

5 Sets
Each Set is a 3 Min AMRAP

(As Many Rounds and Reps As Possible in 3 Minutes)

-5 Barbell Power Clean & Jerk
-7 Barbell Back Squat
-15 Double Unders / OR 30 Single Unders

Rest 1 Minute Between Sets

Suggestions

Men: 75#
Women: 55#

Goal: 13-20 Rounds

Coaches Notes

For the clean and jerk, use a weight you can do unbroken. Use your hips to help clean the bar to your shoulders and finish with a strong jump, punch, and land to complete each rep.

Find a stable back rack position for unbroken sets of squats. Focus on using your legs to drive powerfully out of the bottom of each rep. Keep your torso upright, grip relaxed, and stand up tall at the top.

Go fast on double unders/ or single unders by keeping your jumps light and springy. We’re looking at :45 to 1:15 per round to hit today’s goal, so customize weights to accomplish this.

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

3 Rounds

-100 Meter Farmer Carry
-30 Alt Barbell Back Rack Lunge
-100 Meter Farmer Carry

Rest 2 Minutes Between Rounds

Suggestions

Men: 95# | 40# DBs Women: 65# | 25# DBs

Goal: 3:30-5:00

Coaches Notes

Each round has two sets of the farmer carry. Maintain a strong carrying position by keeping your shoulders pulled back and down with a firm grip on the dumbbell handles as you walk or lightly jog the distances. Consider setting the weights down at the turn around point to quickly shake out your arms. Aim to complete each 100 meter trip in 1:30 or less.

Back rack the barbell securely behind the neck over the top of shoulders with a light grip on the bar. Focus on keeping an upright torso, firmly bracing your core as you alternate each lunge rep for a total of 30 reps. Make sure to drive the lunging foot down firmly and stand all the way up when bringing both feet under your hips before beginning the next rep. Break these up as needed, maybe in quick sets of 10-15 reps, but place your confidence in knowing your legs are stronger than they might feel. Challenge yourself to complete these in 2:00 or less.

Fully utilize your 2:00 of rest between rounds by walking around, shaking out your legs and taking in deep breaths.

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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 20 Minutes

(4 Rounds Total)

-12 Strict Pull Up
-24 Kettlebell Overhead Swing
-400 Meter Run/ OR 500 Meter Row

Suggestions

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

Goal: 3:00-4:30 per round

Coaches Notes

Each round is on a 5 minute clock. Complete the pull ups, swings, and run within the allotted time, then rest for the remainder. Consider any customizations needed to allow for at least 30 seconds of rest before the start of the next round.

For the pull ups, note that these are strict! Hang from the bar with hands about shoulder-width apart. Pull from the lats/back and finish with the chin clearly above the bar, then control your weight back down. Break these up

as necessary to avoid over-fatigue/failing reps. Sets of 2-4 reps work great to complete these in 1:00-1:15. Consider customizations as needed.

For the swings, we’d like to see these performed unbroken. Use an aggressive hip extension to power the weight upwards. Take a deep breath at the top of each rep, and brace your core as the weight descends.

The runs come at the end of each round, meaning you get to choose to keep the intensity up and earn that rest. Push the pace to accomplish these in 1:45-2:15.

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 “THOTH”

E3MOM (Every 3 Minutes) Complete: Min 0-2:

-100 Meter Sprint
-12 Barbell Back Squat
-Max Reps Barbell Ground to Overhead in the remaining time.

Min 2-3:

Rest

Keep repeating until you have reached 60 barbell ground to overhead. This can be performed as power snatches, power cleans and press, etc..

Suggestions

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

Score: Time On the Clock When You Hit 60 Reps

Goal: 13:00-20:00 (5-7 three-minute windows)

Coaches Notes

The 100 meter sprint should be hard and fast each round. Be sure to spend time warming up for these – slowly increasing your speed as you warm up will be key. Each 100 meter sprint should take :25-:35 seconds. Choose a weight for the back squat that allows all 12 reps to be done in an unbroken set. For the snatches – you should have at least :40-:45 seconds to accumulate reps. The goal for this workout is to complete all 60 reps within 5-7 2 minutes windows. In order to make this happen choose a weight that allows for 8-12 reps per round. Feel free to break these up but make sure to make quick work of your rest.

During the back squats work on keeping quality reps by squatting to depth (ideally your hips pass below your knees at the bottom), while also keeping your chest up – especially as you get tired. Once the weight is in your

hands for the snatch try to continuously move until the 2-minute window is up. During the 1 minute rest focus on recovery by relaxing your breathing and mentally preparing yourself to push hard on the next round!

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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:

2 Sets
Each Set is 10 Rounds of:

-5 Burpees
-5 Box Jump Overs

Rest 3 Minutes Between Sets

Suggestions

No weight needed today!

Goal: 5-8 Minutes

Coaches Notes

Once you complete 10 fast rounds straight through, rest 3 minutes before starting another quick 10 rounds.

Stay smooth on your burpees with no “wasted” movement between reps. Be consistent with where you place your hands and where your feet land (keep the feet shuffling to a minimum). 5 reps can take 15-20 seconds.

For the box jumps, dip in your hips to wind up tension in your legs for a forceful jump. Land, step down, and quickly repeat to complete the 5 reps in 15-20 seconds. You can customize the height as needed.

If after the first round, you feel the pace is unsustainable to repeat, customize the reps to maintain the intensity and effort. Try to finish both sets in about the same time frame.

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 “MIRAGE”

-40 Barbell Lungester ( 1 barbell lunge backward right leg, 1 barbell lunge backward left leg, 1 barbell thruster= 1 Lungester)

Every Minute on the Minute (Starting at 1:00)

-15 Barbell Hop Over

When you hit 40 reps of the Lungesters:

-800 Meter Run

You could also do this version with:

Sandbag Lungester

Suggestions

Men: 75# Bar | 50-70# SB Women: 55# | 25-45# SB

***If you go with the Sandbag for this one, Extra Challenge is: Men/Women: 50 Lungesters + 20 Hop Overs

Score: Total Time

Goal: Total: 10-15 Minutes

Run: 3:30-5:30

Coaches Notes

For this workout you will work to accumulate 40 lungesters. At the top of each minute, you will do 15 hop overs starting at 1:00, which means you can take the entire first minute of the workout (0-59 seconds) to bank as many lungesters as possible. The hop overs should take roughly :10-:15 seconds to complete, which leaves you with :50-:45 seconds to accumulate your lungesters.

In order to finish within the goal time of 10-15 minutes you will want to get 4-6 lungesters per minute. Try to make quick work of those hop overs so that you can get right to work on the lungesters. Your goal for the 800 meter

run is to finish within 3:30-5:30. Push the 800 meter run and give it all you have!

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

-16 Barbell Hang Power Clean 20
-Push Up + Pull Across

Suggestions

Men: 95#, Women: 65#

Goal: 10-15 Minutes

Coaches Notes

Complete 6 Rounds of this couplet straight through with no rest between rounds. Upper body pump, let’s go!

For the hang power clean, hinge forward to load your legs with tension, then aggressively extend the hips to drive the barbell upward, finishing with a strong shrug as you pull the weight to your shoulders. Stand all the way up with elbows pointing forward and take a deep breath before loading the next rep. Use a weight that you can perform at least 10 reps unbroken. This section should take about 45-60 seconds.

These are large sets of push ups, so break them up early to avoid reaching failure. If necessary, customize to knee push ups to keep good form. Aim to complete these in 4-5 sets with quick breaks in between. Keep a rigid plank position during the pull across to prevent your hips from dropping down. Aim to complete these in 1:30 or less.

CLICK FOR SCALING OPTIONS