Category Archives: WOD

5/19/2020 – WOD

5pm Weightlifting Zoom Class
https://udel.zoom.us/j/99937967964
Password: 749383

5:45pm Zoom WOD
Meeting ID: 773 1431 3723
Password: 4T6Eu2

Strength
2 Position Snatch – 1 Set Every 90 sec x 8 sets @ 65-85%
—Floor + Above Knee. Build to heavier than last weeks 3 position.

Conditioning
5 RFT
8 Box Jumps (high)
12 DB Bench Press (heavy)
15 Russian KB Swings 88/70#
20/16 Cal Row

WOD Notes: Goal is 15-19 min (3-3:30/rd). Try to use a tall box for the box jumps so that you have to really load & jump high! Remember to pull knees up & land in a deep squat & stand to finish the rep. DB BP should be heavy for 12 unbroken each round. If you don’t have heavy DB’s, slow the tempo down. If you don’t have a KB, you can use either one or 2 DB’s.

5/18/2020 – WOD

Warm-up
-2 Min Cardio
-30 Jumping Jacks
-20 Mountain Climbers
-10 Burpees
-10 Bird Dogs (pause each rep)
-30 Sec Spiderman Stretch + Pigeon Stretch
-30 Sec Ankle Stretch (each side)
-10 Suit Case DL
-10 Tempo Goblet Squat
-10 One Arm High Pulls (each arm)
-30 Sec Low Plank Hold

6:30am Zoom WOD
https://us04web.zoom.us/j/73716166064…
Meeting ID: 737 1616 6064
Password: 8VNxUJ

5:30pm Zoom WOD
Meeting ID: 797 6047 3329
Password: 1zAXhS

Strength
Every 3 Min x 5 Sets
a) Back Squat – 5 Reps (5 sec eccentric – heavier than last week)
b) One Arm High Pulls – 8 Reps

Conditioning
For Time
30 Clean n Jerks (full) 165/105#
***Top of every min starting at the 0:00 mark, do 25 Double Unders.

WOD Notes: Goal is is 8-12 min. Use about 60% of CnJ. Scale back DU to 15 if you’re not proficient with them. DU sub = 25 singles or 12 jumping jacks.

5/16/2020 – WOD

Conditioning
Every 2 Minutes For as Long as Possible
10 Thrusters 135/95#
8 Bar Facing Burpees
***Add 2 reps each round. Keep going until you can’t complete the reps in a 2 min window. Once you fail, rest 5 minutes and do…
For Time
1 Mile Run

WOD Notes: After you complete the 10 thrusters + 8 burpees, you will rest the remainder of the 2 minutes. 2nd round = 12 thrusters + 10 burpees. Continue with this pattern until you can’t complete the reps in that 2 min window. Goal is to get into the round of 16 thruster/14 burpees. If you don’t have a barbell, it’s the same thing with 2 DB’s, but do the same rep scheme as burpees. So 10/10, 12/12/, 14/14, etc…If you have heavy DB’s stick with the original rep scheme.

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