HardVolume

WOD
Archive

week 2 of 6: shoulder mobility

Mon 01/14/19

7 x 2 Back Squat
-super set with-
5 x 6 Dips (ring/bar/box/bench)

for time:
2K row

 

 

Tues 01/15/19

5 x 3 Kneeling KB Press
(same weight for all 5 sets)
-super set with-
5 x 3 Ring Inversions (5 sec. hold)

EMOM for 10 minutes of:
odd: 15 KB Swings (American) 53#/35#
even: 30 sec. Plank Hold

6:30pm Tucson Women’s Barbell Club

Wed 01/16/19

Five 3-minute rounds of:
1st minute: 1 turf-lap Sled Push 90#/50#
2nd minute: 15 Wall Balls 20#/14#
3rd minute: 7 Burpee Box Jump-Overs  24″/20″

 

Thurs 01/17/19

7 x 2 Bench Press

AMRAP in 12 minutes of:
30 Double Unders
10 KB Deadlifts 53#/35#
turf-length 2KB Farmer Carry 53#/35#
200m row
turf-length 2KB Farmer Carry

6:30pm Tucson Women’s Barbell Club

Fri 01/18/19

5 x 4 single-arm KB Overhead Squat R/L
(same weight for all 5 sets)
-super set with-
5 x 3(5)(7+…) Pull Ups/Pull Up progressions

4 rounds for time of:
400m run
12 Medball Candlesticks 20#/14#

Sat 01/19/19 / Sun 01/20/19

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

Sunday:
9:00am Olympic Lifting

week 1 of 6: shoulder mobility

Mon 01/07/19

5 x 5 Back Squat
(use same weight for all 5 sets)
-superset with-
5 x 3 Ring Inversions

EMOM for 10 minutes of:
odd: 10 Toes to Bar
even: 10 Burpees

Tues 01/08/19

5 x 5 Bench Press
(use same weight for all 5 sets)

4 rounds for time of:
400m run
7 single-arm KB Swings (American) R/L 35#/26#

6:30pm Tucson Women’s Barbell Club

Wed 01/09/19

AMRAP in 15 minutes of:
turf-lap Sled Push 90#/50#
200m row
turf-lap Sled Push 90#/50#
40 Double Unders

 

Thurs 01/10/19

5 x 5 Deadlift
(use same weight for all 5 sets)
-superset with-
5 x 3 (5)(7) Pull Ups/Pull Up progressions

EMOM for 10 minutes of:
odd: 6 Medball Box Step-Ups + Slam
even: 8 Walking Lunges R/L w/ Medball + rotation

6:30pm Tucson Women’s Barbell Club

Fri 01/11/19

5 x 3 single-arm KB Overhead Squat R/L
(use same KB weight for all 5 sets)

AMRAP in 12 minutes of:
6 Dips (ring/bar/box/bench)
room-width 2KB Farmer Carry 53#/35#
3 Handstand holds (5 sec., against wall)
room-width 2KB backward Farmer Carry

 

 

 

Sat 01/12/19 / Sun 01/13/19

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

Sunday:
9:00am Olympic Lifting

week 6 of 6: shoulder stability

Mon 12/31/18

(Please note our shortened schedule for today: 5:30am class; 6:30am class; Open Gym 7:30am – 12:00pm; 12:00pm class; gym closes at 1:00pm)

3 rounds of:
2 minutes max reps Turkish Get-Ups 53#/35#
2 minutes max reps turf-length sled push 90#/50#
2 minutes max calorie row
(10 sec. transition time between exercises; total reps for score)

Tues 01/01/19

Happy New Year!
(Please note our shortened schedule for New Year’s Day: 9:00am class; Open Gym 10:00am – 12:00pm; 12:00pm class; gym closes at 1:00pm)

“Hidalgo”

For time:
Run 2 miles
rest 2 minutes
20 Squat Cleans, 135#/95#
20 Box Jumps, 24″/20″
20 Plate Overhead Walking Lunges, 45#/25#
20 Box Jumps, 24″/20″
20 Squat Cleans, 135#/95#
rest 2 minutes
Run 2 miles

Wed 01/02/19

5 x 9 weighted Inverted Row
-superset with-
5 x 6 Dips

5 rounds (not for time) of:
10 Hollow Rocks
10 Superman Rocks
parking-lot lap 2KB Farmer Carry 53#/35#

 

Thurs 01/03/19

5 x 1 Overhead Squats
(use same weight for all 5 sets)

EMOM for 10 minutes of:
odd: 15 Wallballs 20#/14#
even: 30 Double Unders
(goal is to go unbroken each minute;
RX+ = 20 Wallballs/40 Double Unders)

6:30pm Tucson Women’s Barbell Club

Fri 01/04/19

7 x 2 Bench Press
(use same weight for all 7 sets)

AMRAP in 12 minutes of:
12 KB Deadlifts 53#/35#
turf-length 2KB front-rack Carry
12 KB Swings (American)
turf-length 2KB front-rack Carry

Sat 01/05/19 / Sun 01/06/19

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

Sunday:
9:00am Olympic Lifting

week 5 of 6: shoulder stability

Mon 12/24/18

(Please note our shortened schedule for today: 5:30am class; 6:30am class; Open Gym 7:30am – 12:00pm; 12:00pm class; gym closes at 1:00pm)

“The Gnar-Con”
for time:
50 front rack Box Step Ups 95#/65#
400m run
30 Burpees
20 Wall Balls 20#/14#
10 Shoulder to Overhead 155#/115#

Tues 12/25/18

**Gym Closed**
Happy Holidays!

Wed 12/26/18

5 x 1 Bench Press
(use same weight for all 5 sets)

5 two minute rounds of:
250m row
max reps Wallballs, 20#/14#
(2 minute recovery between rounds)

Thurs 12/27/18

5 x 8 KB Windmills, R/L
(use same weight for all 5 sets)
-superset with-
5 x 4 Ring Inversions

4 rounds for time of:
15 KB Swings (American), 53#/35#
40 Double Unders

Fri 12/28/18

5 x 8 weighted Inverted Row
-super set with –
5 x 5 Dips (Ring, Box, or Bench)

EMOM for 10 minutes of:
odd: 4 Deadlifts @70-75%
even: max reps Box Step-Ups, 24″/20″

6:30pm HardVolume’s Toss-Your-Cookies Party
(no 6:30pm class tonight)

Sat 12/29/18 / Sun 12/30/18

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting

week 4 of 6: shoulder stability

Mon 12/17/18

5 x 2 Overhead Squat
(use same weight for all 5 sets)
– superset with-
5 x 3 Ring Inversions

EMOM for 10 minutes of:
odd: 200m row
even: 12 Box Jumps 24″/20″

Tues 12/18/18

5 x 7 weighted Inverted Row
-super set with –
5 x 4 Dips (Ring, Box, or Bench)

3 rounds for time of:
400m run
3 Turkish Get-Ups, R, 44#/26#
3 Turkish Get-Ups, L

Wed 12/19/18

AMRAP in 25 minutes of:
turf-lap Sled Push @65% bodyweight
parking-lot lap 2KB Farmer Carry 53#/35#
turf-lap Sled Push
parking-lot lap 2KB front rack Carry 53#/35#

Thurs 12/20/18

5 x 7 KB Windmills, R/L
(use same weight for all 5 sets)

EMOM in 10 minutes of:
odd: 4 Back Squats @ 70-75%
even: 30 Double-Unders

Fri 12/21/18

5 x 2 Bench Press
(use same weight for all 3 sets)

for time:
3K row

Sat 12/22/18 / Sun 12/23/18

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting

 

Shoulder Stability: week 3 of 6

Mon 12/10/18

5 x 3 Bench Press
(use same weight for all 3 sets)

AMRAP in 10 minutes of:
8 KB(x2) Front Squats
40 Double Unders
(choose a KB weight that will allow unbroken sets)

 

Tues 12/11/18

for time:
2K row

EMOM for 10 minutes of:
odd: 3 Deadlifts @ 75-80%
even: 20 Walking Lunges (10R/10L)

6:30pm Tucson Women’s Barbell Club

Wed 12/12/18

6 two-minute rounds of:
turf-lap Sled Push @ 50% bodyweight
max reps Wallballs (odd rounds)
max reps medball Chest Throw (even rounds)
(two-minute recovery between rounds)

Thurs 12/13/18

5 x 3 Overhead Squat
(use same weight for all 5 sets)

EMOM for 10 minutes of:
(odd): 15 KB Swings 53#/35#
(even): 10 Burpees

Fri 12/14/18

5 x 7 weighted Inverted Row
-super set with –
5 x 4 Dips (Ring, Box, or Bench)

4 rounds for time of:
400m run
parking-lot lap 2KB Front-Rack Carry 53#/35#

 

 

Sat 12/15/18 / Sun 12/16/18

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

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

Week 2 of 6: shoulder stability

Mon 12/03/18

5 x 5 KB Windmills
(use same weight for all 5 sets)

EMOM for 10 minutes of:
odd: 3 Back Squat @ 65-70%
even: 15 KB Swings 53#/35#

Tues 12/04/18

5 x 4 Bench Press
(use same weight for all 5 sets)

5 two-minute rounds of:
250m row
max reps Burpee Box Jump-Overs 24″/20″
(two-minute recovery between rounds)

6:30pm Tucson Women’s Barbell Club

Wed 12/05/18

AMRAP in 12 minutes of:
12 Medball Slams 20#/14#
turf-length Sled Push @ 50% bodyweight
30 Double-Unders

Thurs 12/06/18

5 x 4 Overhead Squat
(use same weight for all 5 sets)

4 rounds for time of:
400m run
20 Wallballs 20#/14#

6:30pm Tucson Women’s Barbell Club

Fri 12/07/18

5 x 6 weighted Inverted Row
(use same weight for all 5 sets)

5 rounds (not for time) of:
10 Hollow Rocks
10 Superman Rocks
turf-lap KB(x2) front-rack Carry 53#/35#
(walk forward on 1st half of lap/backward on return)

Sat 12/08/18 / Sun 12/09/18

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

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

week 1 of 6: Shoulder Stability

Mon 11/26/18

5 x 5 Overhead Squat
(use same weight for all 5 sets)

AMRAP in 8 minutes of:
10 Box Jumps 24″/20″
10 Hollow Rocks

Tues 11/27/18

5 x 5 weighted Inverted Row
(use same weight for all 5 sets)

4 rounds for time of:
12 KB(x2) Deadlift 53#/35#
turf-lap KB(x2) front-rack Carry
40 Double Unders

6:30pm Tucson Women’s Barbell Club

Wed 11/28/18

for time:
5 Turkish Get-Ups, R/L 53#/35#
500m row
4 Turkish Get-Ups, R/L
400m row
3 Turkish Get-Ups, R/L
300m row
2 Turkish Get-Ups, R/L
200m row
1 Turkish Get-Up, R/L
100m row

Thurs 11/29/18

5 rounds (not for time) of:
2 turf-laps Sled Push @50% bodyweight
8-12 Knees-to-Elbows

6:30pm Tucson Women’s Barbell Club

Fri 11/30/18

5 x 5 Bench Press
(use same weight for all 5 sets)

EMOM for 10 minutes of:
10 WallBalls 20#/14#
10 Medball Slams

 

 

Sat 12/01/18 / Sun 12/02/18

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

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

Re-set week 2

Mon 11/19/18

Barbell Complex
8 rounds (not for time) of:
8 Deadlifts
8 Bent Row
8 Hang Muscle Clean
8 Front Squats
8 Shoulder to Overhead
8 Back Squats
(increase weight each round)

Tues 11/20/18

for total time:
800m run
AMRAP in 6 minutes of 2 Push Ups + 2 Box Jumps (increasing by 2 reps each round)
800m run

Wed 11/21/18

take 30 minutes to establish a max weight Sled Push for two unbroken turf-laps

Thurs 11/22/18

**Gym Closed**
Happy Thanksgiving!

Fri 11/23/18

for total time:
1K row
5 rounds of:
6 Pull Ups
8 WallBalls
10 KB Swings 53#/35#

Sat 11/24/18 / Sun 11/25/18

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

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

Week 1 - Reset Week

Mon 11/12/18

“Bertish”
for time:
50 Burpees
400m run
50 Push Ups
400m run
100 Walking Lunges
400m run
50 Air Aquats
400m run

Tues 11/13/18

Scaled “D.T.”
5 rounds for time of:
12 Deadlifts 95#/65#
9 Hang Power Clean 95#/65#
6 Push Jerks 95#/65#

6:30pm Tucson Women’s Barbell Club

Wed 11/14/18

total work:
5 min. max dist. Sled Push @ 50% Bodyweight
5 min. max dist. Farmer Carry 53#/35#
5 min. accumulate max time Bar Hang

Thurs 11/15/18

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

6:30pm Tucson Women’s Barbell Club

Fri 11/16/18

“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups

Sat 11/17/18 / Sun 11/18/18

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

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