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WOD
Archive

Week 1 of 3: Eccentric phase

Mon 09/17/18

3 x 5 Eccentric/Tempo Back Squat
(5 sec. down/3 sec. at bottom/drive up;
use same weight for all 3 sets)

for max reps:
5 min. turf-length Sled Push 90#/50#
4 min. turf-length single-arm front-rack KB Carry 53#/35# (alternate R/L)
3 min. Box Step-Ups 30″/24″
2 min. Double Unders
1 min. Burpees

Tues 09/18/18

3 x 5 Eccentric/Tempo Bench Press
(5 sec. down/3 sec. at bottom/drive up;
use same weight for all 3 sets)

for total reps AND time:
AMRAP in 5 minutes of:
5 Push Press 95#/65#
8 Toes-to-Bar
–800m run–
AMRAP in 3 minutes of:
5 Hang Power Clean 95#/65#
8 Front Squat 95#/65#

6:30pm Tucson Women’s Barbell Club

Wed 09/19/18

7 rounds for time of:
5 single-arm KB Deadlift (each side) 53#/35#
1 turf-length KB Goblet Walking Lunges
10 KB Swings
1 turf-length KB Goblet hold high-knee march

Thurs 09/20/18

3 x 5 Eccentric/Tempo Pull Ups/Ring Rows
(5 sec. down/3 sec. at bottom/pull up)

for time:
21 -15-9 rep rounds of:
Medball Candlesticks 20#/14#
Push Ups

6:30pm Tucson Women’s Barbell Club

Fri 09/21/18

3 x 5 Eccentric/Tempo Deadlift
(lift/3 sec. at top/5 sec. descent;
use same weight for all 3 sets)

Partner WOD!
for total time:
3 rounds each of:
P1: 250m row
P2: Plank Hold
then
100 Wallballs 20#/14#
(partition as desired; only one partner working at a time)

Sat 09/22/18 / Sun 09/23/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

week 3 - stability

Mon 09/10/18

5 rounds of:
Isometric Deadlift hold against pins:
10 sec. top of Deadlift (not lockout)
30 sec. rest
10 sec. starting position
rest as needed between rounds

for time:
250m row
30 Hang Power Snatch, empty bar
30 Box Jumps 24″/20″
30 Push Press, empty bar
30 bar-over Burpees

Tues 09/11/18

5 rounds of:
partner-assisted Isometric Holds
10 sec. top of Push-Up (not lockout)
30 sec. rest
10 sec. bottom of Push-Up (1″ off floor)
repeat other partner

AMRAP in 10 minutes of:
5 Pull Ups
8 Knees-to-Elbows
5 Push Ups
8 Medball Slams 20#/14#

6:30pm Tucson Women’s Barbell Club

Wed 09/12/18

for max turf-length reps:
5 min. Sled Push 90#/50#
5 min. single-arm KB Front Rack Carry 53#/35# (switch arms each turf length)
5 min. single-arm KB Farmer Carry, high knee march 53#/35# (switch arms each turf length)

Thurs 09/13/18

5 rounds of:
Isometric Squat hold against pins:
10 sec. top of Squat (not lockout)
30 sec. rest
10 sec. bottom of Squat/parallel
rest as needed between rounds

for time:
800m run
EMOM for 6 min.: 10 Squats, max reps Hollow Rocks for remainder of minute
400m run

6:30pm Tucson Women’s Barbell Club

Fri 09/14/18

5 rounds of:
partner-assisted Isometric Holds
10 sec. bottom of Pull Up/Ring Row
30 sec. rest
10 sec. top of Pull Up/Ring Row
repeat other partner

“Death By…”
Ground to Shoulder to Overhead, 95#/65#

Sat 09/15/18 / Sun 09/16/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

week 2 of 3 - stability

Mon 09/03/18

**Please note our shortened schedule for Labor Day**
5:30am Class; 6:30am Class; 7:30-11:30am Open Gym; 12:00pm Class
Gym closes at 1:00pm

“Luce”
for time:
1K run
10 Muscle Ups (sub 15 Pull Ups/Ring Rows + 15 Push Ups)
100 Air Squats

Tues 09/04/18

4 rounds of:
partner-assisted Isometric Holds
10 sec. bottom of Pull Up/Ring Row
30 sec. rest
10 sec. top of Pull Up/Ring Row
repeat other partner

for time:
30 Pull Ups/Ring Rows
30 Box Jumps 24″/20″
30 Hang Power Cleans 75#/55#
30 Burpee Medball Slams 20#/14#

6:30pm Tucson Women’s Barbell Club

Wed 09/05/18

4 rounds of:
Isometric Squat hold against pins:
10 sec. top of Squat (not lockout)
30 sec. rest
10 sec. bottom of Squat/parallel
rest as needed between rounds

for max turf-length reps:
3 min. Sled Push 90#/50#
3 min. OH Plate Carry 45#/25#
3 min. Walking Lunges
score total reps completed at end of 9 minutes

Thurs 09/06/18

4 rounds of:
partner-assisted Isometric Holds
10 sec. top of Push-Up (not lockout)
30 sec. rest
10 sec. bottom of Push-Up (1″ off floor)
repeat other partner

for time:
500m row
4 rounds of
8 KB Floor Press 53#/35#
16 KB Swings
8 Medball Russian Twist (feet down) 20#/14#

6:30pm Tucson Women’s Barbell Club

Fri 09/07/18

4 rounds of:
Isometric Deadlift hold against pins:
10 sec. top of Deadlift (not lockout)
30 sec. rest
10 sec. starting position
rest as needed between rounds

AMRAP in 12 minutes of:
200m run
8 single-arm KB RDL (each side)

Sat 09/08/18 / Sun 09/09/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

week 1 of 3: stability

Mon 08/27/18

partner-assisted Isometric Holds:
(3 super-sets per person)
10 sec. top of Push-Up (not lockout)
30 sec. rest
10 sec. bottom of Push-Up (1″ off floor)
repeat other partner

Partner WOD!
P.1: 1K row
P.2: AMRAP 3 Box Jumps 30″/24″; 6 Push Ups; 9 Medball Slams
repeat roles; score 1K time & rnds completed

Tues 08/28/18

Deadlift isometric hold against pins:
(3 super-sets)
10 sec. top of Deadlift (not lockout)
30 sec. rest
10 sec. starting position
rest as needed between super-sets

AMRAP in 20 minutes of:
(using a 53#/35# KB)
turf-lap single-arm KB Farmer Carry + 5 s.a. KB Deadlifts, R
turf-lap single-arm KB Farmer Carry + 5 s.a. KB Deadlifts, L
turf-lap KB front-rack Carry + 5 s.a. KB Push Press, R
turf-lap KB front-rack Carry + 5 s.a. KB Push Press, L

6:30pm Tucson Women’s Barbell Club

Wed 08/29/18

3 – 5 rounds for max reps of:
1 min. turf-length Sled Push 30#/empty
1 min. Medball Press-Throw at wall 20#/14#
1 min. Double Unders
1 min. Burpees
1 min. KB Swings 53#/36#
rest 1 minute between rounds

Thurs 08/30/18

partner-assisted Isometric Holds:
(3 super-sets)
10 sec. bottom of Pull Up/Ring Row
30 sec. rest
10 sec. top of Pull Up/Ring Row
repeat other partner

EMOM for 10 minutes of:
5-8 Pull Ups/Ring Rows
7 Push Press 75#/55#

6:30pm Tucson Women’s Barbell Club

Fri 08/31/18

Squat isometric hold against pins:
(3 super-sets)
10 sec. top of Squat (not lockout)
30 sec. rest
10 sec. bottom of Squat/parallel
rest as needed between super-sets

for time:
400m run
turf-lap KB Goblet Walking Lunges 53#/36#
600m run
turf-lap KB Goblet Walking Lunges
800m run
turf-lap KB Goblet Walking Lunges

Sat 09/01/18 / Sun 09/02/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

Reset Week #3

Mon 08/20/18

30 minutes of:
(increasing weight)
2 turf-laps Sled Push
2 parking lot laps single-arm KB Carry
(1 length Farmer Carry/1 length Front-Rack Carry:
repeat with other arm)
record heaviest weight for Sled Push and Carry

Tues 08/21/18

3 x 15 single-arm KB Bent Row
(same weight for all 3 sets)

Partner WOD!
(score total reps)
P1: max length bar/ring hang
P2: max reps Box Jump 24″/20″
(repeat opposite roles)
P1: max length Plank Hold
P2: max reps Double Unders
(repeat opposite roles)
P1: max length Hollow Body Hold
P2: max reps Burpees
(repeat opposite roles)
P1: static Squat Hold
P2: max reps Push Ups
(repeat opposite roles)

6:30pm Tucson Women’s Barbell Club

 

Wed 08/22/18

2 x 40 KB Goblet Walking Lunges
(use same weight for both sets)

for total time:
600m run
then
4 rounds of:
5 single-arm KB Swing (R) 53#/35#
5 single-arm KB Front Squat (R)
5 single-arm KB Swing (L)
5 single-arm KB Front Squat (R)
10 Pull Ups/Ring Rows
then
600m run

Thurs 08/23/18

3 x 15 single-arm KB Floor Press
(use same weight for all 3 sets)

AMRAP in 15 minutes of:
10 Medball Candlesticks 20#/14#
10 alternating Rotational Ball Slam
10 Medball Wall Press Throw

6:30pm Tucson Women’s Barbell Club

Fri 08/24/18

3 x 15 KB Goblet Good Mornings
(use same weight for all 3 sets)

(for max calories/reps)
4 min. Tabata calorie row
(2 min. rest/transition)
4 min. Tabata WallBalls 20#/14#

Sat 08/25/18 / Sun 08/26/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

Re-set week #2

Mon 08/13/18

3 x 30 KB Goblet Walking Lunges
(use same weight for all 3 sets)

Partner Relay:
4 x 400m run
(rest interval = partner’s run interval,
or self time of completion)

Tues 08/14/18

3 x 12 single-arm KB Floor Press
(use same weight for all 3 sets)

for time:
AMRAP in 3 minutes of:
box-over Burpees
then…
25 Wallballs 20#/14#
(score number of reps and time of completion minus 3 minutes)

6:30pm Tucson Women’s Barbell Club

Wed 08/15/18

3 x 12 KB Goblet Good Mornings
(use same weight for all 3 sets)

pace 2K row
(not a time trial)

Thurs 08/16/18

for time:
10 Deadlifts @ bodyweight
3 parking lot lap KB Farmer Carry, 44#/26#
2 turf-lap Sled Push @ bodyweight
1 parking lot lap KB Front Rack Carry 44#/26#

6:30pm Tucson Women’s Barbell Club

Fri 08/17/18

3 x 12 single arm KB Bent Row
(use same weight for all 3 sets)

4 rounds for time of:
8 Push Press 95#/65#
5 Pull Ups/Ring Rows
50 Double Unders

Sat 08/18/18 / Sun 08/19/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

Reset Week!

Mon 08/06/18

3 x 10 (R/L) single-arm KB Bent Row
(same weight for all 3 sets)

“Hollow Annie”
for time:
50-40-30-20-10 rep rounds of:
Double Unders
Hollow Rocks

Tues 08/07/18

3 x 20 KB Goblet Walking Lunges
(same weight for all 3 sets)

for time:
50 Box Jumps 24″/20″
40 Toes-to-Bar
30 Wall Balls 20#/14#
20 Burpees
10 MedBall Candlestick + Slam

6:30pm Tucson Women’s Barbell Club

 

Wed 08/08/18

3 x 10 (R/L) single arm KB Floor Press
(same weight for all 3 sets)

for time:
1K row
(rest interval = time of completion or Partner’s work interval)
500m row
(rest t.o.c./Partner’s work)
250m row

Thurs 08/09/18

3 x 10 KB Goblet Good Morning
(same weight for all 3 sets)

“Nancy”
for time:
5 rounds of:
400m run
15 Overhead Squats 95#/65#

6:30pm Tucson Women’s Barbell Club

Fri 08/10/18

30 minutes of:
(increasing weight)
turf-lap Sled Push
parking lot lap Farmer Carry

Sat 08/11/18 / Sun 08/12/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Lifting 101
10:30am Mobility

week 6 of 6: lifting focus

Mon 07/30/18

3 x 3 Snatch (or Power Snatch)
3 x 3 Clean (or Power Clean) + 1 Jerk
use same weight for all 3 sets of each: 65% of 1RM or RPE

for time:
1K row
25 Burpee Box Jump-Overs

Tues 07/31/18

3 x 1 Snatch (or Power Snatch)
3 x 1 Clean (or Power Clean) and Jerk
use same weight for all 3 sets of each: 85% of 1RM or RPE

AMRAP in 15 minutes of:
5 Pull Ups
10 Push Ups
20 Lunges (10R/10L, alt.)

6:30pm Tucson Women’s Barbell Club

Wed 08/01/18

3 x 2 Back Squat
same weight for all 3 sets: 75% RPE

3-5  four-minute rounds of:
1 turf-lap Sled Push, 90#/50#
5-12 Toes to Bar
5-12 Superman Rocks
(rest remainder of round)

Thurs 08/02/18

3 x 2 Snatch (or Power Snatch)
3 x 2 Clean (or Power Clean) +1 Jerk
use same weight for all 3 sets of each: 75-80% of 1RM or RPE

3 laps Fartlek run
(3x around 400m run loop)
65% effort/RPE on North/South segments
85% effort/RPE on East/West segments

6:30pm Tucson Women’s Barbell Club

Fri 08/03/18

3 rounds for time AND quality of movement:
1 parking lot lap single-arm KB Farmer Carry 53#/35#
(repeat with other arm)
1 parking lot lap single-arm KB Front-Rack Carry 53#/35#
(repeat with other arm)

Sat 08/04/18 / Sun 08/05/18

Saturday:
8:30am Tucson Women’s Barbell Club
10:00am HardVolume In-House Weightlifting Meet

Sunday:
9:00am Lifting 101
10:30am Mobility

 

week 5 of 6: lifting focus

Mon 07/23/18

9 x 1 Jerk (Push- or Split- )
(3 x 1 @ 60% RPE;
3 x 1 @ 70% RPE;
3 x 1 @ 80% RPE)

for time:
2 rounds of:
25 Wallballs 20#/14#
15 Medball Candlesticks
then immediately begin:
800M run

Tues 07/24/18

Take 30 minutes to work up to a
1 turf-lap Sled Push max weight
(rest as needed between efforts)

Wed 07/25/18

9 x 1 Clean or Power Clean
(3 x 1 @ 60% RPE;
3 x 1 @ 70% RPE;
3 x 1 @ 80% RPE)

AMRAP in 12 minutes of:
1 turf-length single-arm KB Farmer Carry, 44#/26#
5 single-arm KB Bent Row
repeat both with other arm
1 turf-length single-arm KB front-racked Carry
5 single-arm KB Shoulder-to-Overhead
repeat both with other arm

Thurs 07/26/18

9 x 1 Clean Deadlift
(3 x 1 @ 65% RPE;
3 x 1 @ 75% RPE;
3 x 1 @ 85-90% RPE)

3-partner Team WOD
3 rounds for time of:
350m row
Hollow-Body Hold
Rest
(P.2 holds Hollow Body for duration of row; P.3 rests for duration of row; each partner rows 3 times)

Fri 07/27/18

9 x 1 Snatch or Power Snatch
(3 x 1 @ 60% RPE;
3 x 1 @ 70% RPE;
3 x 1 @ 80% RPE)

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

Sat 07/28/18 / Sun 07/29/18

Saturday:
8:30am Human Movement
10:00am
Mobility: Shoulder Series Pt. 3: Anterior Shoulder
12:00pm: Lifting

Sunday:
9:00am Lifting 101

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