Category Archives: WOD

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).

5/4/2020 – WOD

6:30am Zoom WOD
https://us04web.zoom.us/j/72267486456…
Meeting ID: 722 6748 6456
Password: 1jPNi6

5:30pm Zoom WOD
Meeting ID: 753 7067 3343
Password: 9hBRN0

Warm-up
-2 Min Cardio (Run, Row, Bike, Ski)
-30 Jumping Jacks
-10 Burpees
-20 Mountain Climbers
-30 Sec Spiderman Lunge Stretch + Pigeon (each side)
-10 Suitcase Deadlifts (5R+5L) Heavy
-10 Cuban Presses
-30 Sec Hollow Rock
-Ankle/Calf Stretch (30 sec each side)

Strength
a) Back Squat – 5×1 @ 85-95% + 3×12 @ 65-70%
b) HR Push-ups – 5 sets max reps
—superset a/b every 3 minutes

Conditioning
100 Box Step-ups For Time 50/35# DB’s (20″ Box)
*Top of every minute including 0:00, do 3 GI Janes or 4 Burpees (if you don’t have pu bar)

WOD Notes: Goal is to avg 8-10 steps each min (10-15 min time domain). DB’s must be on the shoulders (2 of them). You must alternate legs with each step-up.

5/2/2020 – WOD

Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9ft
100m Run
15 T2B
100m Run
10 Box Jumps 30/24″
100m Run

WOD Notes: Goal is to avg 3-3:30/rd & finish under 20 minutes. If you don’t have a WB, you can do 10 heavy thrusters 115/75# or 15 light thrusters 75/55#. If you don’t have a barbell, do 15 Light DB thrusters (one db in front rack 70/45#. Box Jumps should be higher than normal (step down from the top. Don’t jump down). T2B sub = 15 Weighted sit-ups or 15 hollow rocks.

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.