WOD

WOD

Latest Workouts

Tuesday 12.11.18

Posted By: coachcorey87

WOD

Lyft 4 Lena

AMRAP 20:08

Teams Of 4

2 Partners

Complete One Round

7 Shoulder To Overhead (115/75)
18 Squat Cleans
8 Deadlifts

2 Partners

AMRAP
Synchronized Burpees

Pairs switch after each round of barbell work is completed!

Score is total number of burpees!

Finisher

10 Rounds
:10 Each
Supergirl Hold
Plank
Hollow Hold
Ab Crunch

Monday 12.10.18

Posted By: coachcorey87

Get ready to get swole! For the next four weeks we are doing bench press as part of a version of Wendler 5-3-1.

At the end of the cycle we will be doing a WOD which consists of 55 reps of bench press at bodyweight! Let’s get after this bench press cycle so we can get nice and strong for “Linda”!

Strength

Bench Press

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5+ @ 85%

WOD

AMRAP 12

30 Double Unders

15 Air Squats

100m Run

10 KBS (70/53)

Saturday 12.08.18

Posted By: coachcorey87

WOD

For Time

40:00 Minute Clock

With A Partner

300 Wall Balls (20/14)

100 Devil Press (50/35)

300 Cal Row

AMRAP

30 Power Snatch (115/80)

15 Synchronized Bar Facing Burpees

Friday 12.07.18

Posted By: coachcorey87

Strength

Back Squats

Work to A Heavy Five

Then 4×5

WOD

“Death By”

Clusters (95/65)

Start with 1 Cluster at the top of the minute then add 1 Cluster every minute on the minute until you can no longer complete the required number of Clusters for any given minute

Thursday 12.06.18

Posted By: coachcorey87

WOD

3 Rounds

1 Min Handstand Push Ups

1 min rest

1 min Russian KB Swings (70/53)

1 min rest

1 min DB Snatch (50/35)

1 min rest

1 min Barbell Reverse Lunge (45/35)

1 min rest

1 min Broad Jumps

1 min rest

Wednesday 12.05.18

Posted By: coachcorey87

Strength

Power Cleans

Work to A Heavy Single

Then

EMOM 8

WOD

For Time

400m Run

30 Box Jumps (24/20)

500m Row

5 Rope Climbs

400m Run

30 DB Renegade Rows

500m Row

20 DB Turkish Sit Ups

DB Weight = 20% Bodyweight

Tuesday 12.04.18

Posted By: coachcorey87

Strength

EMOM 10

3 Pull Ups

WOD

For Time

2 Overhead Squats (45/35)

15 Double Unders

5 Lateral Burpees Over The Bar

4 Overhead Squats (75/45)

30 Double Unders

10 Lateral Burpees Over The Bar

6 Overhead Squats (95/65)

45 Double Unders

15 Lateral Burpees Over The Bar

8 Overhead Squats (115/80)

60 Double Unders

20 Lateral Burpees Over The Bar

10 Overhead Squats (135/95)

75 Double Unders

25 Lateral Burpees Over The Bar

 

 

Monday 12.03.18

Posted By: coachcorey87

Strength

In 20 minutes

Establish a 1RM

Bench Press

WOD

AMRAP 10

5 DB Power Cleans

10 DB Push Press

15 V-Ups

DB weight = 50% Bodyweight

Saturday 12.01.18

Posted By: coachcorey87

WOD

With A Partner

For Time

5000m Row

EMOM

5 Thrusters (115/80)

Split Rowing however partners desire. Rowing pauses at the top of each minute and Thrusters start once rower handle is placed in rack. Rowing is resumed after thrusters are completed.

30 Minute Time Cap

Friday 11.30.18

Posted By: coachcorey87

WOD

“Zachary Tellier”

For Time

10 Burpees


10 Burpees

25 Push Ups


10 Burpees

25 Push Ups

50 Lunges


10 Burpees

25 Push Ups

50 Lunges

100 Abmat Sit Ups


10 Burpees

25 Push Ups

50 Lunges

100 Abmat Sit Ups

150 Air Squats

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

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