Category Archives: WOD

5/15/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/73287317367…
Meeting ID: 732 8731 7367
Password: 8adGHk

5:30pm Zoom WOD
Meeting ID: 795 6702 2021
Password: 0r05M2

6:30pm Zoom Bingo
https://udel.zoom.us/j/94136656180
Password: 906550

Warm-up
-2 Min Cardio (Run, Bike, Row, Ski)
-10 Suitcase DL (5R+5L)
-10 DB Hang Cleans
-10 DB Push Press + 50ft OH Carry (each arm)
-30 Double Unders or 30 Double Hip Tap Jumps
-20 Mountain Climbers
-10 Burpees
-30 Sec Hollow Rock
-10 Single Leg Glute Bridges + Pause (each side)

Conditioning
For Time
20 DB (alternating) Hang Snatches 60/40#
30/25 Cal Assault Bike
40 DB (alternating) Hang Snatches 60/40#
50/40 Cal Assault Bike
60 DB (alternating) Hang Snatches 60/40#
70/55 Cal Assault Bike

WOD Notes: DB should feel relatively light to where you can rep through at least 10-15 reps unbroken even when fatigued. Think of the hang db snatches as a one arm swing & guide the db close by bringing elbow up as you finish with your hips & squeeze butt at the top of each rep. If you don’t have an assault bike, you can do the same amount of cals on a rower/ski erg, Run 600/1000/1200m by round, or ride your bicyle for 1000/1500/2000m by round. The cardio portion should take around 2/3/4 min by round.

5/14/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/97173187432
Password: 380734

5:45pm Zoom WOD
Meeting ID: 754 5082 1598
Password: 2Zu3YX

Strength
a) Clean (full) – 3×5 (heavy – take less than a min for 5 reps)
b) Push Press – 5×5 (heavy)

Conditioning
2 Min AMRAP x 5 Sets
7 Power Clean 225/155# (75%)
3 Wall Climbs (RX+ = 50ft HS Walk)
Max Double Unders
—rest 1 min between rounds

WOD Notes: The goal is to have 45 sec+ on the jump rope each round. PC should be quick singles and take about 45 sec max & WC should take about 30 sec. Scale WC back to 2 reps if necessary or do 20 Shoulder Taps in pike position. Score = max double under reps. If you can’t do double unders, I still want you to try instead of singles. If you don’t have a rope, its max burpees. If you only have DB’s, its 14 DB Power Cleans each round (2x the amount of barbell – unless you have really have DB’s).

5/13/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/79554564200…
Meeting ID: 795 5456 4200
Password: 3vRvfP

5:30pm Zoom WOD
Meeting ID: 758 7327 5262
Password: OEB6ET

Strength
a) Deadlift – 5×8 @ 70%
b) Lateral + Front Raises – 10 to the side + 10 Forward (20 reps)
—Use 2 DB’s for the Shoulder Exercises. You may rest after 10 reps.

Conditioning
10 RFT
12 Wall Balls 30/20# To 10/9ft
5 Bar Muscle-ups  (Sub: 5-6 Strict Pull-ups)
15/12 Cal Row

WOD Notes: If you don’t have a WB, you will do 12 one DB thrusters in the front rack. If you don’t have a PU bar you can do 6-8 towel rows through a door. If you don’t have a rower, you will run 200m each rd.

5/12/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/94534769258
Password: 545423

5:45pm Zoom WOD
https://udel.zoom.us/j/96872782646
Password: 138808

Warm-up
-2 Min Cardio Build the pace
-30 Jumping Jacks
-20 Mountain Climbers
-10 Push-up to “T”
-20 Hollow Rocks
-10 Leg Swings (Forward/Back + side to side)
-12 One Leg RDL (2 DB’s) + 12 DB Hang Snatches
-10 Goblet Squats
-12 Steps Death March w/ DB’s

Strength
3 Position Snatch – 1 Set Every 90 sec x 6 sets @ 70-85%
—Same as last wk, but go in reverse order. Floor + Below Knee + Above Knee.

Conditioning
5 RFT
10 Devil Press 50/35# DB’s
Run 400m

WOD Notes: Goal is to average 3 min rounds (sub 17 minutes) & be consistent with your round pace! 1 min for the DP & 2 min runs. Remember to sink hips down & keep spine neutral + use the hips + keep DB close!

Assistance
a) Hollow Rocks – 5×30-45 Sec
b) DB Bench Press – 5×10 Reps (heavy)
—Superset a/b every 2:30

5/11/2020 – WOD

6:30am Zoom WOD
Meeting ID: 767 3719 4746
Password: 2b4kjp

5:30pm Zoom WOD
Meeting ID: 728 8031 1945
Password: 9ByVsG

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 reps (5 sec eccentric) @ 70%+
b) One Arm High Pulls – 8 each arm (3 sec eccentric)

Conditioning
6 RFT
15 T2B (sub: 15 weighted Sit-ups)
12 Front Rack Lunges 135/95#
9 (Bicep Curl + Strict Press) 35/20# DB’s

WOD Notes: For the weighted sit-ups, place one light DB behind head or a heavier one on your upper chest (anchor your feet). Lunges should feel challenging for 12 reps each round. You may use 1 or 2 DB’s if you don’t have a barbell. Stay strict with the bicep curl/presses unless you only have heavier DB’s then you may use your hips/legs for both movements. Goal is sub 17 minutes (under 3 min/rd).

5/9/2020 – WOD

Conditioning
18 Min Clock – For Time
18 Power Snatches 115/75#
18 Lateral Burpees Over Bar
15 Power Snatches 115/75#
15 Lateral Burpees Over Bar
12 Power Snatches 135/95#
12 Lateral Burpees Over Bar
9 Power Snatches 135/95#
9 Lateral Burpees Over Bar
6 Power Snatches 185/115#
6 Lateral Burpees Over Bar
3 Power Snatches 185/115#
3 Lateral Burpees Over Bar
***Max Cal Ski with remaining time (row, run, or bike)

WOD Notes: If you don’t have a lot of weights to work with, do the same weight for multiple rep ranges & only switch weights once depending how many plates you have. If you don’t have a barbell, you will do 30/25/20/15/10/5 by round, but jump over DB instead of barbell. You should have 5+ min to accumulate max cals at the end.

5/8/2020 – WOD

Warm-up
-2 Min Row, Bike, Run, Ski
-100 Yard Farmers Carry
-100 Yard OH Carry (50R+50L)
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 Suitcase DL (5R+5L)
-30 Sec Hollow Rocks
-OH Mobility Stretches

Zoom WOD – 6:30am
Meeting ID: 771 1842 6063
Password: 2KCySt
Zoom WOD – 5:30pm
Meeting ID: 726 1122 7241
Password: 6Q0NXZ
Zoom Happy Hour – 7:15pm
Meeting ID: 715 3882 0685
Password: 5uWT9a

Conditioning
5K Row For Time   (sub: 5K Ski, 200 Cal Assault)
—At the 5/15/25 Min Mark do: 5 Wall Climbs or 100ft HS Walk
—At the 10/20/30 Min Mark do: 100 Yard Farmer’s Carry (heavy)

WOD Notes: WC sub = 2-3 reps or elevate feet on a box and walk around the box on hands twice (in a pike position). If you don’t have access to a box, you can do 7-10 inch worms. FC = Use the heaviest DB that you have for the carry. If you only have one DB it will be 50 yards with the right arm and 50 yards with the left arm. If you finish the row before the 30 min mark, I still want you to do the 3rd rd of FC. If you have to run, your workout is:
6 RFT
5 Wall Climbs (even rds do the FC)
800m Run

5/7/2020 – WOD

5pm Zoom Weightlifting
https://udel.zoom.us/j/92136517798
Password: 204727

5:45pm Zoom WOD
Meeting ID: 764 4783 6870
Password: 1DaUJz

Strength
3 Position Snatch – 1 Set Every 90 sec x 6 sets @ 70-85%

Conditioning
3 RFT
20 Thrusters 95/65#  (RX+ = 115/75#)
10 Bar Muscle-ups or (10 Strict PU + 20 HR Push-ups)
400m Run

WOD Notes: Goal is 11-14 minutes. Thrusters should feel light to where you can go unbroken almost every round & feel challenging! The run is where you should try to recover. If you don’t have a barbell, it is 20 DB Thrusters 50/35#. If you only have 1 DB, you will do 30 Thrusters each rd (15R+15L). You may do 2 Rounds of: (5 strict PU + 10 HR Push-ups) each round if you want, so that you can keep moving. If you don’t have a pull-up bar, wedge a blanket through a door and do 10 Difficult Ring Rows each rd. 

5/6/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/77245331449…
Meeting ID: 772 4533 1449
Password: 4asiKd

5:30pm Zoom WOD
Meeting ID: 717 2933 2386
Password: 5UYX1s

Warm-up
-6 Rounds of Tabata Row, Bike, Ski, Jumping Jacks
-15 Russian Swings
-10 Goblet Squats
-12 One Arm High Pulls (6R+6L)
-12 Push Presses (6R+6L)
-100ft OH Carry (50ft R + 50ft L)
-10 Bird Dogs
-OH Mobility Drills

Strength
a) Deadlift – 5×1 @ (80%+) + 3×8 @ 67-72% (heavier than last wk)
b) DB Shoulder Press – 5×6 (5 sec eccentric each rep)
—Superset a/b every 3 minutes

Conditioning
13 Min AMRAP
10 Push Jerk 175/115# (55%)
8 T2B (sub: 12 Weighted Sit-ups)
15 Russian Swings 70/53#
8 T2B (sub: 12 Weighted Sit-ups)
50 Double Unders

2 DB Version – 13 Min AMRAP
15 Push Press 50/35# DB’s
8 T2B (sub: 12 Weighted Sit-ups)
15 Russian Swings 70/53#
8 T2B (sub: 12 Weighted Sit-ups)
50 Double Unders

WOD Notes: Goal is 2:30 min rds or 5 rds. Jerks should be done in 1-2 sets. Swings unbroken. Hold Light DB behind head for sit-ups or heavy DB on chest. DU sub = 25 DU, 75 singles, or 30 Jumping Jacks.

5/5/2020 – WOD

5pm Zoom Weightlifting Class 
https://udel.zoom.us/j/95862267159
Password: 639201

5:45pm Zoom WOD
Meeting ID: 737 5995 5436
Password: 3wM5KV

Strength
a) 3 Power Clean + 3 Jerks – 5 Sets @ 75%+
b) Hollow Hold – 5 Sets (30-60 sec)
—Superset a/b every 3 minutes

Conditioning
5 RFT
6 Power Clean 205/135# (70%+)
100ft Front Rack Carry 205/135#
20/15 Cal Assault Bike (600m Bicycle Ride)

2 DB Version – 5RFT
12 DB Power Clean 50/35# DB’s
100ft DB Carry on Shoulders 50/35# DB’s
20/15 Cal Assault Bike (600m Bicycle Ride)

WOD Notes: Try to avg 2:30/rd to finish in 12-15 minutes. If you don’t have bicycle, you can run 300m each round. PC should be quick singles but feel moderately heavy (take about 30 sec).