Category Archives: WOD

6/6/2020 – WOD

Conditioning
2 RFT
30 Snatch Grip Deadlifts 225/155#
18 Lateral Burpees over bar
20 Push Jerks 155/105#
15 Lateral Burpees over bar
10 Power Snatches 155/105#
12 Bar Muscle-ups

WOD Notes: Goal is 15-20 minutes. SGD should be around 90%+ of your snatch. Try to use the same weight for the PJ & PS to minimize transition time. Bar MU sub = 12 GI Janes or 12 burpees + 12 towel rows/bent over rows. You may step over the bar if necessary if you don’t feel comfortable jumping for the burpees.

6/5/2020 – WOD

No Zoom Classes Today or Happy Hour!

Conditioning
Make-up/Skill Day!

6/4/2020 – WOD

5pm Zoom Weightlifting

https://udel.zoom.us/j/94046616089

Password: 761155

Strength
a) Clean (full) – 5×2 (85%+ take less than 30 sec for 2 reps)
b) Push Press – 5×8 (heavy)
c) Hollow Hold – 5×30-60 seconds
—You may do the Cleans first, then superset a/b.

Conditioning
13 Min Running Clock
1 Mile Run For Time (with one 50/35# DB)
***Every minute, starting at 1:00 do 10 DB Hang Snatches 50/35#. You can switch every 5 reps. If you finish under 13 min, you will do max burpees in remaining time. Record Time & # of burpees.

WOD Notes: Whatever you PR mile time is, plan on adding about 3-4 minutes. Goal is to have a few minutes to accumulate some burpees at the end.

6/3/2020 – WOD

6:30am Zoom WOD
Meeting ID: 754 9135 3366
Password: 1z2ADP

5:30pm Zoom WOD
Meeting ID: 796 5092 2640
Password: 1fgW24

Strength
Snatch – 2 Snatches Every Minute for 12 Minutes
—1 Power + 1 Full @ 70-80%. Stay relatively light & work on hitting positions.

Conditioning
15 Min AMRAP
18 Wall Balls 20/14# To 10ft
6 (1 Strict C2B PU + 2 T2B)
12/9 Cal Assault Bike

WOD Notes: Goal is 5+ rds. WB sub = DB Thrusters with one DB in the front rack (light). Pull-up Bar complex: 1 Strict Pull-up + 2 T2B = 1 rep. If you don’t have a PU bar, you can do 10 Towel Pull-ups/DB Bent-over rows each arm & 12 Weighted Sit-ups. If you don’t have a bike, you may row, ski, or run 200m each rd.

Announcement: Please check your emails regarding Gym updates! If you didn’t receive it let me know!

6/2/2020 – WOD

5pm Weightlifting Zoom
https://udel.zoom.us/j/95082455744
Password: 830557

5:45pm Zoom WOD
Meeting ID: 770 7789 1498
Password: 8EqjjV

Strength
a) Deadlift – 5×5 @ 75%+
b) DB Lateral Raises – 3×10 (both arms same time)
c) DB Front Raises – 3×10 (both arms same time)
d) Reverse Flies – 3×15 (both arms same time)
—Superset a-d, every 4 minutes

Conditioning
6 Rounds (interval style)
10 Hang Power Cleans (increase 10/5# by rd starting at 155/105#)
3 Wall Climbs  (RX+ = 60ft HS Walk)
18/15 Cal Row
—rest 90 sec between rounds

WOD Notes: Each round should be 1:30-2 min at the most. Do you best to sprint the row. If you don’t have a rower, you can bike/ski/run. The run should take just under a min (250-300 meters).

6/1/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/72095625221…
Meeting ID: 720 9562 5221
Password: 5UES7S

5:30pm Zoom WOD
Meeting ID: 766 6754 1946
Password: 5byLsS

Warm-up
-2 Min Cardio
-30 Mountain Climbers + Spiderman Lunge Stretch
-5 Weighted Burpees + 1 Push-up each rep (2 DB’s)
-10 Hang Snatches (1 arm w/ DB)
-10 Goblet Squats
-30 Double Unders/Double Hip Tap Jumps/Single Unders
-10 Bird Dogs
-30 Sec Hollow Rock

Strength
Every 3 Minutes x 5 Sets
a) Back Squat – 3 reps @ 80%+ (5 sec eccentric – heavier than last wk)
b) DB Bench Press – 8-10 reps (3 sec eccentric)

Conditioning
5 RFT
8 Devil Press 50/35# DB’s
16 Bulgarian Split Squats 50/35# DB’s
60 Double Unders

WOD Notes: Goal is 2:30-3 min rounds (12-15 minutes). Use the same DB weights for DP & BSS. DB’s should be on the shoulders for the BSS. DU sub = 30 DU, 50 JJ’s, or 100 singles. 

5/30/2020 – WOD

Conditioning
4 RFT
10 Thrusters 155/105#
75m Front Rack Carry 155/105#
250m Run
75m Front Rack Carry 155/105#
8 Bar Muscle-ups  (sub: 8 GI Janes or 8 Burpee + 8 towel rows)

WOD Notes: Thruster weight should be a littler heavier than normal if you have a barbell. You will do DB thrusters if you don’t have a barbell & carry the DB’s on your shoulders. Goal is 15-20 min (4 min/rd). 

5/29/2020 – WOD

5:30pm Zoom WOD
Meeting ID: 799 7959 5119
Password: 9DnZN2

6:30pm Trivia
https://udel.zoom.us/j/98474148865
Password: 294348

Conditioning
For Time
200 Double Unders
50 Burpees (no jump)
15 DBall Over Shoulder 125/80#
400m Farmers Carry 50/35# DB (sub: 200 steps in place)
15 Dball Over Shoulder 125/80#
50 Burpees (no jump)
200 Double Unders

WOD Notes: Goal is sub 25 min. DU sub = 400 singles, 100 DU, 75 Jumping Jacks, or max DU in 3 min. You don’t have to jump for the burpees. Dball sub = Sumo Deadlift High Pulls @ 135/95# (quick singles). 

5/28/2020 – WOD

5pm Zoom Weightlifting
https://udel.zoom.us/j/94208796823
Password: 817057

5:45pm Zoom WOD
Meeting ID: 749 5367 1914
Password: 1FvFD0
Friday 6:30pm Trivia!

Strength
a) Deadlift – 5×6 @ 75%+
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
12 Minute AMRAP
1 (Power Clean + Hang Power Clean + Front Squat) 205/135#
3/2 Cal Assault Bike
2 (Power Clean + Hang Power Clean + Front Squat) 205/135#
6/4 Cal Assault Bike
3 (Power Clean + Hang Power Clean + Front Squat) 205/135#
9/6 Cal Assault Bike
***Continue Pattern until 12 Minutes is up. Score = total reps

WOD Notes: Goal is to get to the round of 7+ on the barbell. Use around 70%+ of your power clean for the WOD (should feel relatively heavy). Each rep = 1 PC + 1 HPC + 1 FS. Bike is there for active recovery, so don’t push the pace too much there. If you don’t have a barbell, use 2 DB’s and do the same rep scheme if you have heavy DB’s. If you have very light DB’s do 2x the reps each round. RD 1 = 2 PC + 2 HPC + 2 FS. If you don’t have a bike, you may row, ski, run 100/200/300m etc…or do 3/6/9/12 burpees by round. 

5/27/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/78232071813…
Meeting ID: 782 3207 1813
Password: 1SYccz

5:30pm Zoom WOD
Meeting ID: 735 7502 6503
Password: 0xACDT

Warm-up
-2 Min Cardio
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 DB Deadlifts
-10 DB Hang Cleans
-10 DB Push Presses
-100ft OH Carry (50ft R + 50ft L)
-10 Bird Dogs
-30 Sec Hollow Rock
-OH Mobility Drills 

Strength
Every 3 Min x 5 Sets
a) Back Squat – 4 Reps @ 75%+ (5 sec eccentric – heavier than last week)
b) One Arm High Pulls – 6 Reps (Lower slowly from top)

Conditioning
75 Shoulder to Overhead For Time 135/95#  (RX+ = 155/105#)
*Every 2 minutes starting at 0:00, Row 20/16 Cals

WOD Notes: Goal is to avg 10-15 jerks every set and finish in 7 sets or less (sub 14). Jerks should be around 50% at the most. If you don’t have a barbell, you will do 100 DB Push Presses for Time unless you have heavier DB. If you don’t have a Rower, you will bike the same amount of cals or Run 300m each round.