WOD
Archive

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

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

Mon 11/05/18

3 x 2 Back Squat (same weight for all sets)
3 x 2 Bench Press (same weight for all sets)
3 x 2 Deadlift (same weight for all sets)

not for time:
50 -100 Hollow Rocks
(partition as needed)

Tues 11/06/18

1 min. max distance Sled Push @ bodyweight
2 min. max reps Wallballs 20#/14#
3 min. max distance single-arm front-rack KB carry 53#/35#
2 min max reps Box Step-Up 24″/20″
1 min. max reps Medball Candlesticks

6:30pm Tucson Women’s Barbell Club

Wed 11/07/18

3 x 1 Back Squat (3 sec. pause at bottom; increasing weight)
3 x 1 Bench Press (3 sec. active pause at chest; increasing weight)
3 x 1 Deadlift (3 sec. pause at knee; increasing weight)

not for time:
50-100 hanging Knee Tucks
(partition as needed)

Thurs 11/08/18

For time:
400m run
21-15-9 reps of Pull Ups/KB Swings 53#/35#
400m run

6:30pm Tucson Women’s Barbell Club

Fri 11/09/18

“Death By…”
Burpee Box Jumps 24″/20″
with a continuously running clock, do 1 Burpee Box Jumps the first minute, 2 the 2nd, 3 the 3rd, etc. until the interval can no longer be kept

Sat 11/10/18 / Sun 11/11/18

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

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

Mon 10/29/18

3 x 5 Back Squat (same weight for all sets)
3 x 5 Bench Press (same weight for all sets)
3 x 5 Deadlift (same weight for all sets)

not for time:
50-100 Hanging Leg Raises
(partition as needed)

Tues 10/30/18

5 – 8 rounds for time of:
right arm:
10 single-arm KB Swings
1 turf-lap single-arm Farmer Carry
10 single-arm KB Push Press
1 turf-lap single-arm front-rack Carry
left arm:
repeat patterns

6:30pm Tucson Women’s Barbell Club

Wed 10/31/18

for time:
750m row
25 Burpees
800m run
200 Double-Unders

Thurs 11/01/18

3 x 3 Back Squat (same weight for all sets)
3 x 3 Bench Press (same weight for all sets)
3 x 3 Deadlift (same weight for all 3 sets)

not for time:
50-100 rotational MedBall Throw (R/L)
(partition as needed)

6:30pm Tucson Women’s Barbell Club

Fri 11/02/18

take 30 minutes to establish a 1 turf-length max weight Sled Push
(rest as needed between efforts; if max is reached before end of time period, continue working at max or near-max weight)

Sat 11/03/18 / Sun 11/04/18

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

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

Mon 10/22/18

5 x 1 Back Squat
(use same weight for all 5 singles)

EMOM for 12 minutes of:
(1st 6 minutes)
5 Hang Power Snatches 95#/65#
2 Overhead Squats
(2nd 6 minutes)
6 Power Cleans
3 Front Squats

Tues 10/23/18

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

for time:
800m run
21-15-9 rep rounds of:
WallBalls 20#/14#
Toes-to-Bar

6:30pm Tucson Women’s Barbell Club

Wed 10/24/18

with a continuously running clock:
3 min. row for max calories
3 min. max turf-length Sled Push @ 50% bodyweight
3 min. max turf-length Farmer Carry 53#/35#
3 min. max reps Double Unders

Thurs 10/25/18

5 x 1 weighted Pull Up/Ring Row
(use same weight for all 5 singles)

“Death By…”
Box Jumps 24#/20#

6:30pm Tucson Women’s Barbell Club

Fri 10/26/18

5 x 1 Deadlift
(use same weight for all 5 singles)

4-8 rounds for quality/weight
1 Turkish Get Up R/L
2 KB Snatches R/L
3 KB Push Press R/L
4 KB Cleans R/L
5 single-arm KB Swings R/L
6 single-arm KB Deadlifts R/L

Sat 10/27/18 / Sun 10/28/18

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

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

Mon 10/15/18

4 x 2 Pull Ups
(strict/weighted)

3 rounds for time/reps of:
600m run
max reps unbroken Push Ups
(rest interval = 1/2 run time of completion)

Tues 10/16/18

4 x 2 Back Squat
(use same weight for all 4 sets)

EMOM for 10 minutes of:
8 Power Clean 95#/65#
4 Front Squats 95#/65#

6:30pm Tucson Women’s Barbell Club

Wed 10/17/18

AMRAP in 30 minutes of:
2 Turkish Get-Ups R/L, 53#/35#
1 floor-lap Goblet March
10 3-pt. alt. lateral Drag-Unders
(rest 30-60 sec. between rounds; goal is to complete rounds unbroken)

Thurs 10/18/18

4 x 2 Deadlift
(use same weight for all 4 sets)

2 minutes max turf-lap Sled Push @ 50% bodyweight
then
100 Walking Lunges
50 MedBall chest-to-wall Throws
200 Double Unders
50 MedBall Slams
100 Knees-to-Elbows
(scaled = partition for multiple rounds)

6:30pm Tucson Women’s Barbell Club

Fri 10/19/18

4 x 2 Bench Press
(use same weight for all 4 sets)

Partner WOD
p.1: 750m row
p.2: Death By…KB Swing 62#/44# + Burpees
-repeat in reverse roles-
p.1: 750m row
p.2: Life By…KB Swing + Burpees (begin at the rep counts you completed and work back down towards 1 of each)
-repeat in reverse roles-

Sat 10/20/18 / Sun 10/21/18

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

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

Mon 10/08/18

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

EMOM for 8 minutes of:
10 Snatch Deadlifts 95#/65#
5 Power Snatch

Tues 10/09/18

3 x 3 Pull Ups/Ring Rows
(weighted/band)

4 rounds for time of:
1 turf-lap Sled Push @ bodyweight
400m run

Wed 10/10/18

for 30 minutes:
(with moderate weight KB)
1 Turkish Get-Up, R/L
3 single-arm KB Front Squat R/L
5 single-arm KB Swing R/L
7 single-arm KB Deadlift R/L
(try to complete each round unbroken; rest 30-60 sec. between rounds)

Thurs 10/11/18

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

AMRAP in 12 minutes of:
10 Push Press 95#/65#
10 Box Jumps 24″/20″
10 Burpees

Fri 10/12/18

3 x 3 Deadlift
(use same weight for all 3 sets)

5 – 10 rounds of:
(for total calories & reps)
30 sec. row
30 sec. Double Unders
30 sec. rest

Sat 10/13/18 / Sun 10/14/18

Saturday:
8:30am Human Movement

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

Mon 10/01/18

5 x 5 Tempo Back Squats
(3 sec. descent; 1 sec. at bottom; drive up)

3 x 1K row
(rest as needed between intervals)

Tues 10/02/18

5 x 5 Tempo Bench Press
(3 sec. down; 1 sec. at bottom; drive up)

EMOM for 14 minutes:
odd: 10 Push Ups + 10 Squats
even: 8 Deadlifts 95#/65# + 5 Hang Power Cleans

Wed 10/03/18

with a 30-minute clock,
work up to max weight and then AMRAP in remaining time of:
1 turf-lap Sled Push
1 parking lot-lap single-arm Farmer Carry (switch arms at turnaround)

Thurs 10/04/18

5 x 5 Tempo Pull Up/Ring Row
(pull up; 1 sec. at top; 3 sec. down)

for time:
600m run
21 Medball Slams 20#/14#
400m run
15 Medball Slams
200m run
9 Medball Slams

Fri 10/05/18

5 x 5 Tempo Deadlift
(lift; 1 sec. at top; 3 sec. down)

“Death By…”
KB Swing 53#/35#
Hollow Rock
(with a continuously running clock, do 1 KB Swing and 1 Hollow Rock the first minute, 2 of each the 2nd, 3 of each the 3rd etc. until the interval can no longer be kept)

Sat 10/06/18 / Sun 10/07/18

Saturday:
8:30am Human Movement

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

Mon 09/24/18

4 x 5 tempo Pull Ups/Ring Rows
(pull up; 2 sec. hold at top; 4 sec. descent)

for time:
400m run
20 Medball Box Step-Up Slam (step up w/ medball, slam from box to floor), 24″/20″, 20#/14#
600m run
20 Box Jumps
400m run

Tues 09/25/18

4 x 5 tempo Back Squats
(4 sec. descent; 2 sec. hold at bottom; drive up)

AMRAP in 8 minutes of:
turf-length single-arm front racked KB Walking Lunges 53#/35# (alt. R/L)
15 KB Swings

Wed 09/26/18

Partner Wod
for time:
50 Medball over-Pull Up bar pass (10 Air Squat penalty for both partners for each break; complete at finish of over-bar passes)
50 partner Medball Russian Twists (10 Hollow Rock penalty for both partners each break; complete at finish of Russian Twists)
50 Medball Slam Pass
1 floor-lap partner-over lateral Burpees

Thurs 09/27/18

4 x 5 tempo Bench Press
(4 sec. descent; 2 sec. hold at bottom; drive up)

4 two-minute rounds of:
250m row
max reps Push Press 95#/65#
(2-minute recovery between rounds; score total reps)

Fri 09/28/18

4 x 5 tempo Deadlift
(lift; 2 sec. hold at top; 4 sec. descent)

EMOM for 10 minutes of:
odd: 1 turf-length sled push 180#/100# + max reps Hollow Rocks
even: 8 Knees-to Elbows + max reps Double Unders

Sat 09/29/18 / Sun 09/30/18

Saturday:
8:30am Human Movement

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

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