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week 4 of 6: lifting focus - heavy doubles!

Mon 07/16/18

3 x 2 Snatch or Power Snatch
(use same weight for all 3 sets)

for time:
150 Double Unders
30 Box Jumps 24″/20″
50 KB Swings 53#/35#

Tues 07/17/18

5 max effort rounds of:
1 min. Row (for calories)
1 min. rotational Medball Slam (alt. R/L)
1 min. turf-length KB Goblet Walk 44#/26#
1 min. Hollow Rocks
(10 second transition between exercises; score total reps for all 5 rounds)

6:30pm Lifting

Wed 07/18/18

3 x 2 Overhead Squat
(use same weight for all 3 sets)

EMOM for 8 minutes of:
5 Burpees
5-12 Toes-to-Bar

Thurs 07/19/18

3 x 2 Clean or Power Clean
(use same weight for all 3 sets)

for time: (18 minute cutoff)
600m run
20 Lateral Lunges (10R/10L, alt.)
15 Pull Ups
20 Walking Lunges
400m run
20 Walking Lunges
15 Pull Ups
20 Lateral Lunges (10R/10L, alt.)
600m run

6:30pm Lifting

Fri 07/20/18

3 x 2 Jerk (Push- or Split-)
(use same weight for all 3 sets)

3 Person Team WOD
3 rounds of:
3 turf-laps Sled Push 90#/50#
AMRAP Push-Up Plank w/ alt. hand-release
Rest
3 rounds – one person planks and one person rests for the duration of the sled push (each person will push the sled 3 times)

 

Sat 07/21/18 / Sun 07/22/18

Saturday:
8:30am Human Movement
10:00am
Mobility: Shoulder Series Pt. 2: Glenohumeral Joint Mobility
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 3 of 6: Lifting Focus

Mon 07/09/18

3 x 3 Front Squat
(use same weight for all 3 sets)

“Death By…”
turf-length Sled Push, 50#/30#
(with a continuously running clock, do 1 turf-length Sled Push the first minute, 2 the second minute, etc. continuing until the interval can no longer be kept)

Tues 07/10/18

3 x 3 Jerk (push- or split-)
(use same weight for all 3 sets)

750m row for time, then at the top of the next minute, begin:
EMOM for 8 minutes of:
10 (5R/5L, alt.) fwd stationary Lunges
8 plate Shoulder-to-Overhead 45#/25#

6:30pm Lifting

Wed 07/11/18

for time:
(30 minute cutoff)

descending/ascending ladder:
10-9-8…1 reps of Pull Ups/Ring Rows
1 parking lot lap single-arm Farmer Carry 53#/35# (switch arms at turnaround)
1-2-3…10 reps of Burpee Box Jumps 24″/20″

Thurs 07/12/18

3 x 3 Snatch or Power Snatch
(use same weight for all 3 sets)

AMRAP for 10 minutes of:
10 KB Swings 53#/35#
10 Hollow Rocks
10 WallBalls 20#/14#

6:30pm Lifting

Fri 07/13/18

3 x 3 Clean or Power Clean
(use same weight for all 3 sets)

for time:
(20 minute cutoff)
400m run
20 Knees-to-Elbows
3R/3L Turkish Get Up 44#/26#
600m run
3R/3L Turkish Get Up 44#/26#
20 Knees-to-Elbows
400m run

Sat 07/14/18 / Sun 07/15/18

Saturday:
8:30am Human Movement
10:00am
Mobility: Shoulder Series: Thoracic Mobility
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 2 of 6: lifting focus

Mon 07/02/18

3 x 4 Clean or Power Clean
(use same weight for all 3 sets)

for time:
1K row
30 KB Swings 62#/44#
20 Box Jumps 24″/20″
100 Double Unders

Tues 07/03/18

3 x 4 Snatch or Power Snatch
(same weight on all 3 sets)

for time:
21-15-9 rep rounds of:
Push Press 75#/55#
bar-facing Burpees

6:30pm Lifting

Wed 07/04/18

**Please Note**
6:30am Class; 7:30-10:00am Open Gym; 10:00am Class only today (Gym closes at 11:00am)
5 rounds of:
2 laps Sled Push 90#/50#
400m run
(rest as needed between rounds; score fastest and slowest rounds)
or…
4th of July WOD
(details at gym)

Thurs 07/05/18

3 x 4 Jerk (Push- or Split-)
(same weight for all 3 sets)

EMOM for 12 minutes of:
10 KB Swing Clean & Press (5R/5L) 53#/36#

6:30pm Lifting

Fri 07/06/18

3 x 4 Back Squat
(same weight for all 3 sets)

AMRAP in 7 minutes of:
Walking Lunges

Sat 07/07/18 / Sun 07/08/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Neck
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 1 of 6: Lifting Focus (In-House Lifting Meet at the end of the 6-week cycle!)

Mon 06/25/18

3 x 5 Jerk (Push or Split)
(same weight across all 3 sets)

4 rounds for time of:
400m run
15 Push Ups
10 Box Jumps 24″/20″

Tues 06/26/18

3 x 5 Clean (Power or Full)
(same weight across all 3 sets)

AMRAP in 10 minutes of:
2 Pull Ups (increase by 2 ea. round)
5 KB Swings 53#/35# (increase by 5 ea. round)
10 Double Unders (increase by 10 each round)

6:30pm Lifting

Wed 06/27/18

3 x 5 Snatch (Power or Full)
(same weight across all 3 sets)

4 rounds for time of:
250m row
6 Burpees

Thurs 06/28/18

3 minutes of:
max distance Sled Push @ 50% bodyweight
at the end of the 3 minutes, immediately begin:
EMOM for 12 minutes of:
5-8 unbroken Knees-to-Elbows
10 WallBalls 20#/14#

6;30pm Lifting

Fri 06/29/18

3 x 5 Deadlift
(same weight across all 3 sets)

“Death By…”
1 Hollow Rock
2 stationary Lunges (1R/1L)
(with a continuously running clock, do 1 Hollow Rock and 2 Lunges the first minute, 2 Hollow Rocks and 4 Lunges the second, etc. continuing until the interval can no longer be kept)

Sat 06/30/18 / Sun 07/01/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Ankle and Foot
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 6 of 6

Mon 06/18/18

4 x 8 (R/L) standing single-arm KB Press
(use same weight for all sets)
one leg on box/bench; press from standing side

max distance Sled Push:
3 minutes @ 50% bodyweight
2 minutes @ 75% bodyweight
1 minute @ 100% bodyeight
(rest as needed between intervals; record turf-lengths completed for each segment)

 

Tues 06/19/18

Partner WOD!

6 x 250m row
(each person rows 6x250m; rest=partner’s work interval)
record fastest and slowest times for each partner

6:30pm Lifting

Wed 06/20/18

7 x 1 Temp Overhead Squats
(8 sec. descent; increasing weight)

EMOM for 15 minutes of:
5 KB Swings 72#/53# or dbl 36#/26#
15 Double Unders
max rep Hollow Rocks

Thurs 06/21/18

for time:
200m run
21 Pull Ups
21 Push Ups
21 Squats
400m run
15 Pull Ups
15 Push Ups
15 Squats
600m run
9 Pull Ups
9 Push Ups
9 Squats

6:30pm Lifting

Fri 06/22/18

5 x 2 Muscle Clean (increasing weight)
5 x 3 Power Snatch (increasing weight)

Sat 06/23/18 / Sun 06/24/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Lower Leg
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 5 of 6

Mon 06/11/18

for time:
400m run
21 Front Squats #115/75#
9 Deadlifts #115/75#
400m run
15 Front Squats
15 Deadlifts
400m run
9 Front Squats
21 Deadlifts

Tues 06/12/18

5x 3 turf-lap Sled Push @ bodyweight
(record time of completion for each round)
rest as needed/variable between rounds

6:30pm Lifting

Wed 06/13/18

4 x 8 (R/L) standing single-arm KB Press
(use same weight for all sets)

Partner WOD!
P.1) 1K row
P.2) AMRAP of (increasing by 1 rep each round):
1 Push Up
1 (R/L) Back Lunge
Upon completion of the first 1K row, immediately switch roles and repeat; score total time and total reps completed

Thurs 06/14/18

5 x 2 Muscle Snatch (increasing weight)
5 x 3 Power Clean (increasing weight)

6:30pm Lifting

Fri 06/15/18

7 x 2 tempo Back Squat (8 sec. down, speed out of bottom)
(sub-maximal weight to keep speed high)

“Death By…”
1 Pull Up
1 Burpee
“Life By…”
2 KB Swings 53#/36#
with a continuously running clock, do 1 Pull Up and 1 Burpee the first minute, 2 of each the 2nd, etc.; when the interval can no longer be kept, rest 1 minute and begin the next minute with  number of rounds completed x2 KB Swings, counting back down by 2 until zero

Sat 06/16/18 / Sun 06/17/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  I.T. Band and Knee
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 4 of 6

Mon 06/04/18

5 x Hang Power Clean + Power Clean + Front Squat (increasing weight)
7 x 2 Snatch High Pull (increasing weight)

Tues 06/05/18

4 x 8 (R/L) half-kneeling single-arm KB Press
(use same weight for all 4 sets)

AMRAP in 15 minutes of:
200m run
25 Pull Ups
200m run
25 WallBalls 20#/14#
200m run
25 KB Swings 62#/44#

6:30pm Lifting

Wed 06/06/18

EMOM for 20 minutes of:
odd: 2 Deadlifts 225#/185#
even: 5-8 Push Ups + max rep Double Unders

Thurs 06/07/18

7 x 1 Overhead Squat (5 sec. pause @ bottom)
(increasing weight)

for time:
1K row
5 rounds of:
3 Candlesticks
6 Burpees
9 Box Jumps 24″/20″

6:30pm Lifting

Fri 06/08/18

3-5 max effort rounds of:
1 minute Sled Push 90#/50#
1 minute Knees-to-Elbows
1 minute Walking Lunges
1 minute Push Press 95#/65#
1 minute MedBall Slam 20#/14#
1 minute rest

Sat 06/09/18 / Sun 06/10/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Hip Flexors and Quadriceps
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 3 of 6

Mon 05/28/18

**Please Note our shortened schedule for the Memorial Day Holiday: we will have classes at 6:30am, 7:30am, and 10:00am; the gym will close at 11:30am**

“Jamie”
for time:
1000m row
30 Pull Ups
30 Thrusters 95#/65#
1000m run

Tues 05/29/18

5 x Hang Power Clean + Power Clean (increasing weight)
7 x 2 Snatch Deadlift (increasing weight)

6:30pm Lifting

Wed 05/30/18

5 rounds of:
turf-lap sled push 90#/50#
10 Push Press 95#/65#
5 bar-facing Burpees
(record round times and score fastest & slowest rounds; rest as needed between rounds)

Thurs 05/31/18

4 x 8 (R/L) tall kneeling single-arm KB Press
(hip open in extension; use same weight for all 4 sets)

for time:
500m row
5 rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
500m row

6:30pm Lifting

Fri 06/01/18

7 x 1 tempo Back Squat (increasing weight)
(8 sec. descent, 3 sec. pause at bottom)

“Death By…”
Box Jumps 24″/20″
Hollow Rocks
(with a continuously running clock, do 1 Box Jump and 1 Hollow Rock the first minute, 2 of each the 2nd minute, 3 the 3rd, etc. until the interval can no longer be kept)

Sat 06/02/18 / Sun 06/03/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Glutes & Hip
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 2 of 6

Mon 05/21/18

4 x 8 seated single-arm KB press

for time:
5 rounds of:
10 Medball Overhead Box Step-Overs 24″/20″
10 Medball Candlesticks
10 Medball Slams

Tues 05/22/18

7 x 1 pause/double-bounce Front Squats
(3 sec. pause at bottom, rise to parallel, drop to bottom & bounce/drive out)

4 two-minute rounds of:
250m row
max reps over-rower Burpees
(2 minute recovery between intervals; score total reps)

6:30pm Lifting

Wed 05/23/18

7 x 2 Snatch Balance
5 x 3 Power Clean

Thurs 05/24/18

5 rounds of:
1 turf-lap sled push 90#/50#
5 Pull Ups
15 Squats
30 Double Unders
(rest 2 minutes between each round; score fastest and slowest rounds)

6:30pm Lifting

Fri 05/25/18

for time:
20 (10R/10L) single-arm Overhead KB Walking Lunges 44#/26#
20 WallBalls 20#/14#
800m run
20 WallBalls
20 single-arm Overhead KB Walking Lunges

Sat 05/26/18 / Sun 05/27/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Low Back
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 1 of 6

Mon 05/14/18

4 x 8 (R/L) low-kneeling single-arm KB press
(sitting on shins/heels)

for time:
800m run
5 rounds of: 5 KB Swings 62#/44# +10 Hollow Rocks
800m run

Tues 05/15/18

7 x 1  2-position pause Front Squat
(3 sec. pause at bottom; 2 sec. pause at parallel on ascent)

AMRAP in 12 minutes of:
1 KB Goblet Box Step-Up (R/L) 44#/26# (increasing by 1 rep each round)
3 Pull Ups
5 Push Ups

6:30pm Lifting

Wed 05/16/18

5 x 3 Snatch Grip Push Press (w/3 sec. pause at top)
7 x 2 Power Clean

Thurs 05/17/18

5 rounds of:
1 turf-lap sled push 90#/50#
10 WallBalls 20#/14#
8 Toes-to-Bar
6 Burpees
(time each round; rest 2 minutes between each round)

6:30pm Lifting

Fri 05/18/18

for time:
10 Turkish Get-Ups (5R/5L, alt.) 53#/35#
20 Box Jumps 24″/20″
1K row
20 Medball Slams 20#/14#
10 Turkish Get-Ups (5R/5L, alt.) 53#/35#

Sat 05/19/18 / Sun 05/20/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Ribs/Serratus Anterior
12:00pm: Lifting

Sunday:
9:00am Lifting 101