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 “ISIS”

Part 1
6 Min AMRAP
(As Many Reps As Possible in 6 Minutes)

-25 Barbell Deadlift
-20 Barbell Front Squat
-Max Reps Barbell Squat Clean

Rest 4 Minutes After Part 1

Part 2

For Time

Your Score from Part 1 – Backwards…

-# of Reps Barbell Squat Clean
-20 Barbell Front Squat
-25 Barbell Deadlift

Suggestions

Men: 95-135#
Women: 65-115#

Goal:
Part 1 Goal: 15-25 Reps
Part 2 Goal: 6-10 Minutes
Weight Goal: Challenging but Still Hit the Goal Reps

Coaches Notes

Ok this one is going to be a leg burner!

The way this workout will work is for part 1 you will do your deadlifts, squats, and then max rep of the squat clean in 6 minutes. Once 6 minutes is up – rest 4 minutes and complete your score from part 1 for time but in reverse order. In order to complete the goal reps for this workout you will want to complete the deadlift and squats within 2-3 minutes. This will leave you with 3-4 minutes to accumulate as many reps of the squat clean as

possible. Choose a weight that will allow you to complete the deadlifts within 1-2 sets, front squats within 2-4 sets and doing singles for the squat clean. For the squat clean focus on staying close to the bar, moving at a steady pace for 1 rep at a time.

Although 4 minutes feels like plenty of time to recover you will still want to focus on keeping solid positions, especially on part 2. Be sure that as you’re pulling from the floor you’re working hard to keep your back flat and shoulders up. During the squats, focus on control and coming out of the bottom with your chest up and shoulders leading.

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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:

10 Rounds
One Round to be Completed Every 2 Minutes:

-20 Double Unders / OR 40 Single Unders
-7 Toes to Bar
-OR- 12 Weighted Sit Up
-5 Renegade Rows

Weight Suggestions

Men: 30-40# DB Women: 15-25 # DB

Goal: Finish all work in the 2 min window for all 10 rounds – but challenge yourself!

Coaches Notes

Keep your shoulders relaxed, breathing smooth and jumps springy as you move through the 20 reps of double unders/hop overs quickly. 30 seconds or less for these.

Start your set of toes to bar with a big back swing, keeping your hips fully extended and feet behind you as your head and torso push forward through your arms. Then quickly pull downward, flex your core tightly as you reach your toes to the bar. Go right into the next rep by actively pulling your feet back behind you, extending the hip and pushing your head through your arms again. 7 reps can be done unbroken in another 30 seconds or less.

Each renegade row rep is 1 push up + 1 right side row + 1 left side row. Maintain a solid plank position as you lower into a push up, keeping your body on tension through each rep and at the top to engage a strong row for each side.

Aim to consistently have at least 20-30 seconds of rest before the start of the next round. If you find yourself with 10 seconds or less, customize the reps or movements accordingly.

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

…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.

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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:

Part 1:
4 Rounds

-15 Barbell Front Squat
-200 Meter Run
-15 Barbell Front Squat

Rest 1 Minute Between Each Round

Part 2 :

(To be started after the final 1 min rest of Part 1)

4 Rounds

-10 Barbell Hang Power Clean & Jerk/ Or Push Press
-200 Meter Run
-10 Barbell Hang Power Clean & Jerk/ Or Push Press

Rest 1 Minute Between Each Round You can replace the barbell with:

Sandbag Front Squat
Sandbag Hang Power Clean & Jerk/ Or Push Press

Suggestions

Men: 95# Women: 65#

Goal: 1:30-2:15

Coaches Notes

Note Part 1 has 4 rounds with 1 minute rest between rounds. And Part 2 has 4 rounds again, with 1 minute of rest between rounds also.

For Part 1, use a weight that will challenge you to go for unbroken reps on the squats. Find a solid shoulder rack position, and power through with your legs. Hit the runs hard. We want speed and intensity throughout all 4 rounds since you get the 1 minute of rest between rounds.

For Part 2, go from the Hang Position for the Clean and Jerks. Use an explosive hip to help push the weights off your shoulder, then quickly redip and push your arms up to land in a partial squat with arms fully extended. Aim to go unbroken, and again, we want you to hit the runs HARD. You’ll get a full minute of rest between rounds.

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 Dumbbell Power Clean & Jerk
-40 Air Squat

Rest 1 Minute After Part 2

Part 3

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

Suggestions

Men: 40# DBs Women: 25# DBs

Goal: Parts 1 & 3 Goal: 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.

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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 Rounds

Min 0:00-2:00

-12-24 Strict Pull Up
-OR- 30 Inverted Row

Min 2:00-5:00

-400 Meter Run

Min 5:00-7:00

-30 Barbell Shoulder Press

Min 7:00-10:00

-400 Meter Run

**This version could also be done with:

30 Barbell Bent Over Row
30 Sandbag Bent Over Slam
30 Sandbag Seated Shoulder Press

Suggestions

Men: 95-115# Women: 55-65#

Goal: Weight/pull style chosen should be challenging enough that you have to break.

Runs should be ALL OUT! 1:20-2:00

Coaches Notes

For each of the timed sections of this workout, you’ll rest any time remaining in the window. The faster you work to complete the runs and reps, the more rest you will have.

Runs are meant to be ALL OUT each time. Aim to finish the run in 2 minutes or less. If you need to, shorten the distance to something that allows you to hold an uncomfortable pace the whole time while finishing within 2 minutes.

The fatigue from Strict Pull Ups can add up very quickly. Break up the reps as necessary to avoid failing any reps. A strategy of 3-4 reps every 20-30 seconds with a brief break inbetween might be the way to go. Some strength building customizations would include Band-Assisted Pull Ups, Inverted Rows or any of the other options listed above.

Shoulder Press will require focus on the form and technique without failing any reps. A big tip is not to relax your body at the bottom of the press when the barbell meets your shoulders. Use the tension to go right into your next press. If you do need a brief rest, do it at the top of the press as you regain a deep breath before going down for the next rep. Avoid leaning your shoulders back too much as this puts a lot of loading into your low back. To prevent this, create lot’s of tension in your legs, core and upper body as you get through 30 total 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

Part 1:

-5 Barbell Back Squat
-5 Push Up + Pull Across
-10 Barbell Back Squat
-10 Push Up + Pull Across
-15 Barbell Back Squat
-15 Push Up + Pull Across
-20 Barbell Back Squat
-20 Push Up + Pull Across

Rest 3 Minutes Before Part 2

Part 2:

-20 Barbell Back Squat
-20 Push Up + Pull Across
-15 Barbell Back Squat
-15 Push Up + Pull Across
-10 Barbell Back Squat
-10 Push Up + Pull Across
-5 Barbell Back Squat
-5 Push Up + Pull Across

Suggestions

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

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

Coaches Notes

Move at a smooth pace for each rep of the Back Squat. If you move too fast, the burn will set in too quickly. To avoid this, descend to the bottom with control, maintaining lots of tension in your legs. Then stand up quickly, exhale your breath, and take a brief moment at the top to take a deep inhale.

Keep a strong plank position as you complete each Pull Across. If you customize to Knee Push Ups, elevate your knees when performing the Pull Across. Aim to touch the floor with your chest, stomach, and legs at the same time. This will help to avoid misloading your body weight between

those parts. If you feel fatigued, stop a few reps short of failing any reps. Err on the side of saving your energy, and take quick breaks as needed.

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:

On a Running Clock 0:00 – 3:00

30 Toes to Bar -OR- 45 V-Ups

3:00 – 13:00 – 10 Min AMRAP

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

15 Kettlebell Overhead Swing
15 Barbell Push Press
-OR- Barbell Push Jerk

At 13:00

30 Toes to Bar -OR- 45 V-Up

Suggestions

Men: 40-55# KB/DB | 75-95#
Women: 25-35# KB/DB | 55-65#
Goal: First Set of Toes to Bar/V-Up: 1:00-2:15 Second Set of Toes to Bar/V-Up: 1:00-3:00 AMRAP: 6-8 Rounds

Coaches Notes

Break down the Toes to Bar or V-Up into smaller, manageable sets of 5-6 reps to help prevent the risk of failing any reps. The first set has a 3:00 limit, but for your second set, just get it done for time.

For the AMRAP, choose both a Swing and Push Press weight that when fresh you can do sets of 10-15 unbroken. During the 10 minutes you’ll realistically need to break these up at some point, but you should be able to take just a few breaths before getting right back to work. If you find yourself going over that time for either movement, customize the reps or choose a different variation which will allow you to keep up the intensity.

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 “KHUFU”

3 Rounds

-200 Meter Run
-30 Alternating Dumbbell Power Snatch (Ground to overhead) Single Arm
-15 Burpee
-200 Meter Run

Rest 2 Minutes Between Rounds

Suggestions

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

Goal: 3:30-5:00

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.

Push it hard on the second run to finish within the goal time since you can rest after that!

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:

-30 Kipping Pull Up
-30 Box Jump
-30 Alternating Barbell Front Rack Lunge

-20 Kipping Pull Up
-20 Box Jump
-20 Alternating Barbell Front Rack Lunge

-10 Kipping Pull Up
-10 Box Jump
-10 Alternating Barbell Front Rack Lunge

Strict Pull Up Option: 15-23 | 10-15 | 5-7 Reps

Suggestions

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

Goal: 9-15 Minutes

Coaches Notes

Please be mindful of performing a thorough Kipping Pull Up warm up. Spend enough time fully waking up the muscles around your shoulders, your back and arms. Also, practice snappy hips to help progressively elevate your body upwards during each kip.

If you are currently developing your Pull Up strength, break these up into smaller sets that you can repeat with minimal rest. If you feel really fatigued after the first part, customize your Pull Up movement for the next parts. An Inverted Row, or Bent Over row are great options for further strengthening your pull as well as keeping your intensity up to finish this good effort. Depending on your progress and experience with Pull Up endurance, aim to keep sets of 5-10 reps to 30-45 Seconds.

Maintain a steady pace with your Box Jumps that just keeps you moving. Use a powerful hip extension to land on top of the box with knees slightly bent. Do this to avoid landing in a squat. It doesn’t need to be a blazing fast pace, but by keeping your movement smooth, your reps will fly by. Shoot for sets of 10 in under 45 Seconds, or customize your box height to accomplish this.

Provide your bar with a solid front rack position by keeping the elbows high and hands relaxed as you alternate through your Lunges. Make it your goal to touch your back knee to the floor, keep your core bracing throughout, and make sure you stand all the way up between reps. Sets of 10 should take 30-40 seconds.

CLICK FOR SCALING OPTIONS