Blog

5/1/2020 – WOD

6:30am Zoom Class
https://us04web.zoom.us/j/72706040050…
Meeting ID: 727 0604 0050
Password: 0QPEaf
5:30pm Zoom Class
https://us04web.zoom.us/j/71458114997?pwd=ZFdJV2YyR2FLelRYMWlGYnRYa2dEUT09
Meeting ID: 714 5811 4997
Password: 7eYrxZ
6:30pm Zoom Game Night (Trivia)
https://udel.zoom.us/j/99713220971?pwd=T28rVmVWbzVCTmQwY0V6WnNVN0llZz09&fbclid=IwAR0br923LgumctbuBzbyeo9x71kMwVAkGJQhow_hs5HUY0Orzuna60ck74g

Conditioning
For Time w/ a Partner
100 Devil Presses 50/35#
200 Cal Assault Bike

WOD Notes: You may break up the work anyway you’d like & you can work at the same time. If you finish the Devil Presses first, you will just finish out the bike with your partner interval style with fast sprints! This WOD solo is (can partition as needed). If you don’t have a bike, use a rower or ski erg and do the same amount of calories. 
For Time (individual)
50 Devil Presses
100 Cal Assault Bike (sub rower/ski/1 Mile run)

4/30/2020 – WOD

5pm Zoom Weightlifting Class
https://udel.zoom.us/j/91764145796
Password: 803379

5:45pm Zoom WOD

https://us04web.zoom.us/j/75207698562?pwd=SGY1M3FTS3poNm8xZDJhN1BnaGF0UT09

Meeting ID: 752 0769 8562

Password: 5fcWz6

Strength
3 Power Clean + 1 Jerk – 5 Sets @ 80%+ of PC

BodyBuilding Circuit
Every 5 Min x 5 Sets
8-12 Barbell Hip Thrusts (heavy)
8-12 DB Bench Press (heavy)
24 DB Bent-over Rows (12R+12L)
30-45 Sec Hollow Rock

WOD Notes: There are no RX’d weights in this body building circuit. Choose weights that will be challenging for each rep range. If you don’t have a barbell for the hip thrusts, place DB’s in your hip crease & do 20 Single-leg hip thrusts (10 each leg). Try to pause at the top of each rep for a sec. If you only have one DB, you will do 20 DB Bench (10 each arm).

4/29/2020 – WOD

5:30pm Zoom Class
https://us04web.zoom.us/j/71806421756?pwd=K2ljN2R6czl4MWZoN2Uzb0dCcys1UT09
Meeting ID: 718 0642 1756
Password: 8mukF6
6:30am Zoom Class
https://us04web.zoom.us/j/75628796595?pwd=cHN1MndoM21DWEVFWFFyZG9Qc29GUT09
Meeting ID: 756 2879 6595
Password: 5QKEDb

Warm-up
-90 Sec Cardio (Row, Run, Bike, Ski)
-30 Double Hip Tap Jumps
-20 Mountain Climbers
-5 Inch Worm + Push-up to “T” each side
-30 Sec Spiderman Lunge Stretch + Pigeon (each side)
-10 Suitcase Deadlifts (each side – 20 total)
-8 Hang Power Cleans DB
-10 Goblet Squats
-10 Push Press DB (each side)
-30 Sec Hollow Rock
-30 Sec Cardio Sprint (95% effort)

Strength
a) Deadlift – 5×2 @ 80%+ + 3×10 @ 65-70% (heavier than last wk)
b) DB Shoulder Press – 5×8 (both at same time or 8 each arm)
—Superset a/b every 3 minutes

Conditioning
17 Min Running Clock – 3 Rounds
15 Hang Sq Clean n Jerk 165/115#
30 Weighted Sit-ups 50/35# DB
***Max Double Unders In Remaining Time

WOD Notes: Goal is to have 2-4 minutes on the double unders at the end. Use Around 60% of your CnJ max. Should be able to link 3-5 reps at a time. If you only have a light DB, hold it behind your head (men: 15-20#, women: 5-10#). DU Scale = jumping jacks (no singles allowed). Anchor your feet in for the sit-ups.

2 DB Version – 17 Min Running Clock – 3 Rounds
20 DB Hang Sq Clean n Jerk 50/35#’s
30 Weighted Sit-ups 50/35# DB
***Max Double Unders In Remaining Time

WOD Notes: See above notes. If you only have one DB, it is 15R + 15L for 30 total each round. 

4/28/2020 – WOD

—5pm Weightlifting Link:
https://udel.zoom.us/j/94571130271
Password: 564366
—5:45pm Zoom WOD Link
https://us04web.zoom.us/j/72928298825?pwd=Z3o3Z2tWYWttU3U1aVEvSmoyMHhlQT09
Meeting ID: 729 2829 8825
Password: 1cVdU6

Warm-up
2 Min Run, Row, Bike, Ski (build your pace)
10 Burpees
20 Jumping Jacks
30 Mountain Climbers
30 Sec Spiderman Lunge Stretch (each side) + Pigeon stretch
30 Sec Leg Swings each side (forward + side)
10 One Leg RDL (5R +5L – pause at the bottom for 3 sec each rep)
12 Hang Snatches (6R + 6L)
10 Goblet Squats
12 Single Leg OH Lunges (6R Arm + 6L Arm)
30 Sec Sprint (95% effort!)

Strength
Snatch (no foot) – 2 Every Min for 10 Sets @ 70-80%
—Work on hitting full extension but stay grounded and focus on pulling under bar. 

Conditioning
2000m Row For Time
*Every 2 minutes, including 0:00 do 12 DB Snatches (alternating) 70/45#

WOD Notes: If you only have a light DB, do 16 snatches every 2 min. If you have a barbell, you can do 8 Power Snatches 135/95# (should only take 30-40 sec). If you don’t have a rower, sub 2000m ski, or 100 cal assault bike. If you have to run, your workout is 10 rounds: 10 DB Snatches + 200m Run. Goal is sub 12 minutes. 

4/27/2020- WOD

6:30am Zoom Class:

https://us04web.zoom.us/j/74147273917?pwd=VUovUm1uN093SjNZZ0drVHpmWTYxQT09

Password: 5xVSSf

5:30pm Zoom Class: https://us04web.zoom.us/j/74483152887?pwd=UmRRVVlsTzd0Q3Zzbk9TUlhzV0kzQT09

Meeting ID: 744 8315 2887

Password: 6GDtxk

Strength
a) Back Squat – 4×2 @ 80-90% + 3×10 @ 65-70%
b) DB Bench Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
15 Min AMRAP
6 Strict C2B Pull-ups (RX+ = 6 Bar MU)
12 Weighted Burpees (one arm – 50/35# DB)
18 Jumping Lunges 50/35# DB

WOD Notes: Goal is 6+ rds. If you don’t have a Pu bar, do 8-10 towel rows through door. Weighted Burpees = 6R + 6L (don’t alternate). Jumping Lunges – Use one DB and hold in the front rack (try to do them unbroken). You don’t have to use weight if they are to difficult.

4/25/2020 – WOD

Conditioning
3 RFT
15 Power Cleans 135/95#
100 Yard DB Farmers Carry 50/35#’s
12 Thrusters 135/95#
75 Yard DB Front Rack Carry 50/35#’s
9 Power Snatches 135/95#
50 Yard DB OH Carry 50/35#’s

WOD Notes: Goal is 20-25 min. PC/PS should be quick singles and feel relatively light. Use 2 DB’s for all the carries if possible. If you don’t have 2 DB’s, you will do 50 yard FC in left arm + 50 yard FC in right arm (same with OH Carry). Front rack carry just hold one DB in front rack if you only have one.

2 DB Version – 3 RFT
20 Power Cleans 50/35#’s
100 Yard DB Farmers Carry 50/35#’s
15 Thrusters 50/35#’s
75 Yard DB Front Rack Carry 50/35#’s
10 2 Arm DB Snatches 50/35#’s
50 Yard OH Carry 50/35#’s

WOD Notes: See above Notes. If you only have one DB, you will do 2x the Reps of each movement and the wod will take you longer but you should be able to keep moving!

4/24/2020 – WOD

Conditioning
25 Minute Max Cal Row/Bike/Ski/Run With a Partner
Partner A – 25/20 Cals
Partner B – RD 1 = 30 Sec Weighted Wall Sit (DB on Shoulder)
RD 2 = 15 DB Bicep Curls (both arms at same time)
RD 3 = 15 DB Skull Crushers (both arms at same time)

WOD Notes: Goal is to avg 1:30/rd so that you can each get in 8 rounds. After you finish RD 3, you will go back to the wall sit for RD 4 & repeat. You should be giving about 85-90% effort on the cardio, so that you can get right on the assistance work & not have to rest too much. If you don’t have a partner, it will be: 25 cals + wall sit + 25 cals + Bicep Curls + 25 cals + Skull Crushers & repeat until 25 min is up.

Friday Schedule
1) Zoom WOD – 6:30am https://us04web.zoom.us/j/78452206009?pwd=QVZWYzFTdDh6TFBMaVQvZXpRZUNwQT09
Meeting ID: 784 5220 6009
Password: 005567
2) Zoom WOD – 5:30pm https://us04web.zoom.us/j/71329908182?pwd=cU9CSC8vMTNhVjVVN2t1MzVmM2szdz09
Meeting ID: 713 2990 8182
Password: 073408
3) Zoom Happy Hour – 6:20pm https://us04web.zoom.us/j/78977971989?pwd=cHBvYUsycG96R0JhYWNmM201a3BqQT09
Meeting ID: 789 7797 1989
Password: 087391

4/23/2020 – WOD

5pm Weightlifting Zoom Link:

Password: 125472

https://udel.zoom.us/j/94042980886

Strength
2 Cleans + 1 Jerk – 1 Set Every 90 sec x 6
—Start @ 75% & work up to a heavy single

Conditioning
10 RFT
8 T2B
10 Wall Balls 20/14# to 10ft
30 Double Unders

WOD Notes: Goal is 9-15 min. You should be able to maintain the same pace almost every round as you go through this. T2B sub = knee above hips or 10 weighted sit-ups (DB on chest – heavy or behind head – light). If you don’t have a WB you can do one DB thrusters in the front rack (hold both heads with your 2 hands). DU sub = 15 DU or 20 jumping jacks.

Thursday Schedule
Zoom Lifting Class – 5pm

Friday Schedule
Zoom WOD – 6:30am
Zoom WOD – 5:30pm
Zoom Happy Hour – 6pm

4/22/2020 – WOD

6:30am Zoom Class Link:

https://us04web.zoom.us/j/71485358944?pwd=U2JUTFVkN0R6WTl3VkdUY3pMNFl0QT09

Strength
5×2 – Hang Power Snatch
5×2 – Hang Snatch (full)
—Work on technique & don’t go any heavier than 80%

Conditioning
3 Min AMRAP x 5 Sets
400m Run
6 Bar Muscle-ups or 6 GI Janes (no push-up) or 8 up/downs + 8 Towel Row
***Max Hang Power Snatches 115/75# in remaining time
—Rest 1 min between rounds. Score = total snatches

WOD Notes: The goal is to have at least 30 secs each round to get as many hang snatches. Scale the run back if you can’t run a 400m between 1:30-1:45 even when fatigued. Row 400m/Bike 25/20 cals/60 Jumping Jacks if you don’t have the equipment.

DB Version – 3 Min AMRAP x 5 Sets
400m Run
6 Bar Muscle-ups or 6 GI Janes (no push-up) or 8 up/downs + 8 Towel Row
***Max DB Hang Snatches (alternating) 50/35# in remaining time
—Rest 1 min between rounds. Score = total snatches

WOD Notes: See above notes.

Assistance
Accumulate 50 Strict Pull-ups
Accumulate 3-5 minutes of Hollow Rocks

4/21/2020 – WOD

Strength
a) Deadlift – 5×2 @ 80%+ + 2×10 @ 65-70%
b) DB Bench Press – 5×10 (if you only have light DB, slow down the tempo)
—Superset a/b every 2:30 minutes

Conditioning
2 RFT
10 Squat Cleans 185/125#
15 Bar Facing Burpees
15 Push Jerks 185/125#
15 Bar Facing Burpees
20 Front Rack Lunges 185/125#
15 Bar Facing Burpees

WOD Notes: Goal is sub 20. Use same weight throughout the WOD unless one movement is really weak compared to the other. SC = 60% (should be quick singles). PJ & lunges – should be done in 2-3 sets. If you don’t have enough weight, do 5 more reps of each movement.

2 DB Version – 2 RFT
20 Squat Cleans 50/35# DB
15 Burpees over DB
30 Push Jerks 50/35# DB
15 Burpees over DB
30 Lunges 50/35# DB
15 Burpees over DB

WOD Notes: DB must touch the floor on the squat cleans. Try to jump over your DB, but you may step over if necessary. DB should be on shoulders for the lunges. If you only have 1 DB, it is 30 sq cleans + 40 PJ (20R + 20L) + 40 Lunges each round.