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.

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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

-20 Kipping Pull Up
-30 Air Squat
-20 Push Up
-30 Air Squat

Goal: 16-24 Minutes

Coaches Notes

The Pull Up volume will add up, so consider starting with conservative sets of 5-10 reps at a time. To help delay upper body fatigue, focus on using a powerful kip. Give yourself a window of 1:00-1:30 to get these done.

Challenge yourself with performing high quality Air Squats by going as low as you safely can, and stand all the way up to reach full hip extension at the top. Push it here to complete each set of 30 reps in 90 seconds or less.

Prevent too much fatigue during the Push Up to avoid failing any reps. Take a quick break about 2-3 reps shy of failing, and give your arms a shakeout. Your later rounds might take up to 1:30 to complete these. If you find yourself going over that time in the first two rounds, customize the reps or simply move on at that time mark.

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/ OR 500 Meter Row
-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/ OR 500 Meter Row

You can also do this version with:

-12 Sandbag Shoulder 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:

Every 3 Minutes for 15 Minutes (5 Rounds)

-200 Meter Run/ OR 300 Meter Row
-15 Kipping Pull Up
-Max Reps Dumbbell Bench Press
-OR- Push Up + Taps

When the clock hits 3 Minutes – start all over again!

Strict Pull Up Option: 7-10 Strict Pull Ups

No Bench? You could also do:
Dumbbell Floor Press

Suggestions

Men: 40# DBs Women: 25# DBs
Extra Challenge Men: 50# DBs Women: 35# DBs

Goal: 80-120 Reps

Coaches Notes

We want you guys to have at least a minute to work toward those bench press reps!!! That includes 5-10 seconds to rest and transition before the start of the next 3-minute window.

So, be sure to keep your 200 meter run to 0:50-1:10. If you need to, you can reduce the distance to fit within that time frame. Go with a pull up variation that you can consistently do 5 reps of at a time. Even if you can do them unbroken, you may want to take 1-2 quick breaks just to save your arms for the bench.

If prior to starting the workout, you know you can hit more than 25+ bench press reps when fresh, you can use the Extra Challenge weight. The weight should be challenging for 16-24 rep range. If you get less then 15 reps on that first round, lower the weight so you can knock out more reps each time.

If you don’t have a bench, swap out the bench press for push up+taps -OR- if you’re a push up ninja: deficit push ups!!!

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 “IMHOTEP”

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

-10 Barbell Power Snatch/ Ground to Overhead
-12 Box Jump Over

Suggestions

Men: 75# / 20-24″ Box Women: 55# / 16-20″ Box

Goal: 6-9 Rounds

Coaches Notes

You’re aiming to finish a round every 1:45-2:40. That should be totally doable.

Choose a weight for the snatches that allows you to get those 10 reps done in 2-3 quick sets. Try your best to exhale at the top of each rep. Those should take 0:45-1:00.

Don’t go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You’re shooting to get those done in 0:45-1:15.

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

-12 Toes to Bar
-OR- 18 Alternating V-Up
-20 Alternating Barbell Front Rack Lunge
-400 Meter Run/ OR Row

**This version could also be done with:

Sandbag Front Rack Lunge

Suggestions

Men: 75-115# Women: 55-75#

Goal: 17-23 Minutes

Coaches Notes

The Toes to Bar reps here might push you into the fatigue zone, so consider breaking these up into smaller sets of 4-6 reps with very brief breaks. Aim for 1:00-1:30 seconds for these.

The Lunges are 20 reps total, so 10 reps on each side alternating. Maintain a good rack position to focus on loading your front leg and driving up through the entire foot. Use the back foot for balance, but also keep it light on tension. Give yourself 1:15-1:45 here.

Keep a sense of urgency on the runs, and challenge yourself to stay moving at a consistent pace across all 4 Rounds. Customize the distances as necessary to complete in the 2:00-2:30 window.

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 “NILE”

3 Sets
Each Set is 3 Rounds

-20 Double Unders / 40 Single Unders
-9 Barbell Front Squat
-7 Toes to Bar
-OR- 7 Weighted Sit Up

Rest 1 Minute Between Sets

Suggestions

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

Goal: 3:00-4:30

Coaches Notes

The way this one works is you’ll perform 3 rounds of 20/9/7. Then you’ll rest 1 minute. Then another 3 rounds. Rest 1 minute. Then another 3 rounds. Done.

Each ROUND should only take you 1:00-1:30, so that your sets stay within 3:00-4:30. That means if you choose to do double unders, they should be mostly unbroken. You might have time for 1-2 trips. If you’re struggling to string reps together today, just go with the single unders.

Choose a weight for the squats that you can likely do unbroken for the first 2 rounds of each set. Then, you should only have to break once to knock those out. Keep your belly braced and squeeze your butt at the top of each squat.

Toes to bar should be done in 1-3 sets. If you struggle with stamina on these, maybe break them up into 3-2-2 from the start and fight like crazy to maintain that strategy.

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

-30 Alternating Dumbbell Farmer Step Up
-30 Box Jump
-30 Barbell Push Press

Suggestions

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

Goal: 16-22 Min

Coaches Notes

Save your grip on the step ups by breaking these up as necessary to prevent too much fatigue in your arms. Be sure to press firmly with the top leg as you go to stand, and control your body back down. Aim for 2:00-2:30, with the option to customize to keep it in this time frame by lowering the height and/or weight! Alternating reps means you’ll do 15 reps per leg.

Stay moving on the box jumps and take a brief break if necessary, but motivate yourself to steadily chip away at these in 1:30-2:00.

The push press should be knocked out in 2-3 sets. Do your best to keep your quads squeezed tight and heels down as you drive the weight overhead.

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 “NILE”

Every 4 Minutes for 16 Minutes
-8 Barbell Shoulder Press
-20 Burpee
-14 Kipping Pull Up

Strict Pull-Up Option: 7-10 Reps Per Round

You can also do this version with:
8 Sandbag Seated Shoulder Press

Suggestions
Men: 75-95# Women: 45-65#

Goal: 2:00-3:15

Coaches Notes
Let’s be honest, this is a burpee workout with some pressing and pulling mixed in. Those 20 reps shouldn’t take more than 2 minutes in any of these rounds. If they are, you need to customize to allow for a quicker pace.

Choose a weight for the presses that allows you to knock out these reps in 1-2 sets. Maybe you break these up into 5 and 3 to save your shoulders a little for the burpees.

Pull ups should be done in sets of 5-7 reps at a time. If you’re doing fewer than that, just make sure you’re getting at least 45 seconds of rest before the next 4-min window starts. If you don’t have a pull up bar – you can swap those out for 14 Barbell Bent Over Rows or 20 Alternating Dumbbell Plank Rows!

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:

-400 Meter Run/ OR Row
-50 Barbell Front Squat
-400 Meter Run/ OR Row
-35 Barbell Squat Clean
-400 Meter Run/ OR Row

Suggestions
Men: 95# Women: 65#

Goal: 10 -15 Minutes

Coaches Notes
This one is straightforward and will push your intensity! We want you tackling the runs/ rows with solid effort. Aim to keep each 400 meter in the 2:00-2:30 window.

For the Squats, go with a weight that you can knock out a set 20-30 reps with from the jump. Get the remaining reps done in another 1-2 sets with short breaks in between. Focus on a strong drive out from the bottom of your squat and stand up tall for a deep inhale before continuing. These could be done as fast as 2 minutes but should not take longer than 4 minutes.

Your legs are gonna be pretty tired by the time you get to the squat cleans. Do your best to hang onto the weight for 5-10 reps at a time. If you’re not already wrapping those up by the 12 minute mark, just stop there and head out for your last run/row.
CLICK FOR SCALING OPTIONS