Wod
Tuesday April 20, 2021
Strength
Every 90 seconds for 7 sets
3 Push press
‘Give & Take’
4 sets of
3:30 on/ 1 minute off
500/400 Meter row
Max effort Push press 75/55 I.R.T.
Monday April 19, 2021
‘Killer Helen’
For time (20 cap)
2 rounds of
800 Meter run with med-ball 20/14
30 Kettlebell swings 53/35
15 Burpee pull ups
Weekly Overview
TUES: Push press + Row
WED: Double under + Wall ball + Deadlifts + Hang snatch
THURS: Tri-Sprints
FRI: Overhead squat + Toes to bar + Box jumps
SAT: Run + Clean + Jerk
Saturday April 17, 2021
Weightlifting
Every 90 seconds for 10 sets
3 Hang power cleans
‘Heavy Hang’
For time (12 cap)
5 rounds of
5 Hang cleans @75%
20 Wall balls 20/14
Friday April 16, 2021
Weightlifting
Every 90 seconds for 10 sets
1-2 Power snatches
‘Cast Away’
AMRAP 14
18 Power snatches 75/55
6 Rope climbs
15 Power snatches 95/65
5 Rope climbs
12 Power snatches 115/75
4 Rope climbs
9 Power snatches 135/95
3 Rope climbs
6 Power snatches 155/105
2 Rope climbs
4 Power snatches 165/115
Max effort rope climbs IRT
Thursday April 15, 2021
‘3 Big Ones’
3 Sets of
8 minutes on/ 2 minutes off
800 Meter run
1000/850 Meter row
Max effort sit ups IRT
Wednesday April 14, 2021
Strength
Every 90 seconds of 7 sets
3 Thrusters
*From the floor
‘CrossFit Games 17.5’
For time (15 cap)
10 rounds 0f
9 Thrusters 95/65
35 Double unders
Tuesday April 13, 2021
Strength
Every 90 seconds for 7 sets
3 weighted pull ups
‘Over The Top V2’
AMRAP 15
3,6,9,12,15.. so on
Burpee box jump overs 24/20
Chest to bar pull ups
*200 Meter run after every round
Monday April 12, 2021
‘Flipper’
5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Deadlifts 225/155
Max effort Strict Handstand push ups I.R.T.
Weekly Overview
TUES: Burpee box jumps + Pull ups + Run
WED: Thruster + Double unders
THURS: Run + Row
FRI: Snatch + Rope climb
SAT: Hang power clean + Wall balls
Saturday April 10, 2021
Strength
Every 2 minutes for 7 sets
3 Front squats
‘Frontal’
AMRAP 11
7 Front squats @70%
14 Toes to bar
Friday April 9, 2021
Strength
Every 90 seconds for 10 sets
2 clean & jerks
*Touch & go
‘Under Overs’
AMRAP 16
50/40 Calorie row
25 Under overs
50 Ring dips
25 Clean & Jerks 95/65
Thursday April 8, 2021
‘Casual Cardio V2’
EMOM 30
M1: 15/10 Cal bike
M2: 10 Sit ups
M3: 200 Meter run
*Sub row 15/10 Cals
Wednesday April 7, 2021
‘Double Trouble’
For time (20 cap)
2 rounds of
400 Meter run
20 Wall balls 20/14
20 Kettlebell swings 53/35
400 Meter run
20 Box jumps 24/20
20 Pull ups
Tuesday April 6, 2021
Strength
Every 2 minutes for 7 sets
3 Strict press
*From rack
‘Shoulder Burn’
For time (12 cap)
5 rounds
18 Strict press @70%
36 Double Unders
Monday April 5, 2021
Strength
Every 2 minutes for 7 sets
5 Back squats
‘Kettle Carry’
AMRAP 12
40/32 Calorie Bike (50/40 Row)
100 Meter farmer carry 53/35
40 Front rack KB lunges 53/35
100 Meter farmer carry
Weekly Overview
TUES: Strict press + Double unders
WED: Run + Wall ball + Kettlebell Swing + Pull up + Box jump
THURS: Bike + Sit ups
FRI: Row + Ring dip + Clean & Jerk
SAT: Front squat + Toe to bar
Saturday April 3, 2021
‘Murph Test’
5 rounds of:
5 minutes on/ 1 minutes off
400 Meter Run
Max effort rounds of “Cindy” I.R.T.
*With a weight vest
**Cindy 5 pull ups 10 Push ups 15 Squats
Friday April 2, 2021
‘Weightlifting’
Every 90 seconds for 10 sets
2 Power cleans
*Touch & Go
‘By 2s’
For time (12 cap)
7 rounds of:
4 Power cleans @70%
7 Handstand push ups
11 Box jumps 24/20
Thursday April 1, 2021
‘Row Boat’
4 Rounds of:
6 Minutes on/2 minutes off
1250/1000 Meter row
Max effort Double unders IRT
Tuesday April 20, 2021
Monday April 19, 2021
Saturday April 17, 2021
Friday April 16, 2021
Thursday April 15, 2021
Wednesday April 14, 2021
Tuesday April 13, 2021
Monday April 12, 2021
Saturday April 10, 2021
Friday April 9, 2021
Thursday April 8, 2021
Wednesday April 7, 2021
Tuesday April 6, 2021
Monday April 5, 2021
Saturday April 3, 2021
Friday April 2, 2021
Thursday April 1, 2021