HardVolume

WOD
Archive

week 2 of 6: conditioning

Mon 05/20/19

5 x 2 Bench Press

5 rounds for time of:
15 Wallballs 20#/14#
30 Double Unders

Tues 05/21/19

4 rounds for time of:
250m row
15 Box Jumps 24″/20″
(3 minute recovery)
4 rounds for time of:
200m run
15 KB Swings (American) 53#/35#
parking lot lap 2KB Farmer Carry 53#/35#

 

6:30pm Women’s Workout Class w/ Coach Lauryn

Wed 05/22/19

5 x 2 Hang Power Snatch

for time:
10-8-6-4-2 rep rounds of
Power Snatch
Overhead Squat
Toes-to-Bar
use the following weight progression for rounds:
men: 75/95/115/125/135
women: 55/65/75/85/95

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 05/23/19

5 x 2 Deadlift

AMRAP in 10 minutes of:
10 Medball Candlesticks 20#/14#
20 Medball OH Walking Lunges
10 Medball Slam Burpees

6:30pm Olympic Lifting

Fri 05/24/19

“Fran”
21-15-9 rep rounds for time of:
Thrusters 95#/65#
Pull Ups

Sat 05/25/19 / Sun 05/26/19

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting

week 1 of 6: conditioning

Mon 05/13/19

5 x 5 Back Squat

4 rounds for time of:
10 KB Power Snatch (5R/5L, alt. each rep)
12 Box Jumps 24″/20″
40 Double Unders

Tues 05/14/19

5 x 5 Bench Press

AMRAP in 20 minutes of:
250m row
parking-lot lap 2 KB front-racked Carry 53#/35#
200m run
turf-lap sled push 120#/80#

6:30pm Women’s Workout Class w/ Coach Lauryn

 

Wed 05/15/19

AMRAP in 8 minutes of:
12 KB Burpee Deadlifts 53#/35#
20 (10R/10L) Medball OH Walking Lunges 20#/14#
(2 minute recovery)
AMRAP in 5 minutes of:
8 Medball OH Box Step Ups 24″/20″
12 Medball Slams
(1 minute recovery)
AMRAP in 2 minutes of:
Burpees

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

 

Thurs 05/16/19

5 x 2 Hang Power Clean

“Burn Out”
4 rounds of:
1 min. max calorie row
1 min. recovery
1 min. max reps Thrusters 75#/55#
1 min. recovery
total calories rowed and Thrusters for score

6:30pm Olympic Lifting

Fri 05/17/19

for time:
30 KB Swings (American) 53#/35#
25 Push Ups
20 Pull Ups
10 Deadlifts 275#/185#
1 mile run

 

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

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting

week 6 of 6: power and conditioning

Mon 05/06/19

5 x 2 Power Snatch

AMRAP in 10 minutes of:
200m run
3 Overhead Squat, 95#/65#
200m run
6 Overhead Squat, etc. adding 3 OHS each round (3, 6, 9, 12, etc.)

 

Tues 05/07/19

“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

6:30pm Tucson Women’s Barbell Club

Wed 05/08/19

for time:
21 Power Clean 115#/75#
400m run
15 Power Clean 135#/95#
400m run
9 Power Clean 155#/115#
400m run

**Please Note**

There will be no 11:00am-12:00pm Open Gym today

Thurs 05/09/19

5 x 2 Bench Press

4 rounds for time of:
turf-lap Sled Push 120#/80#
20 KB Swings (American) 53#/35#
turf-lap Sled Push
40 Double Unders

Fri 05/10/19

“The Gnar-Con”
for time:
50 Box Step-Ups w/ front racked bar, 95#/65#
400m run
30 Burpees
20 Wallballs 20#/14#
10 Shoulder-to-Overhead, 155#/115#

Sat 05/11/19 / Sun 05/12/19

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting

week 5 of 6: power and conditioning

Mon 04/29/19

5 x 3 Hang Power Clean

5 two-minute rounds of:
6 Front Squat
max calorie row
(choose Front Squat weight: 95/65, 115/75, 135/95, 155/115, 185/135; two-minute recovery between rounds; record weight and total calories rowed)

Tues 04/30/19

5 x 4 Bench Press

“Helen”
3 rounds for time of:
400m run
21 KB Swings 53#/35#
12 Pull Ups
(beat your time from 3/19)

6:30pm Tucson Women’s Barbell Club

 

Wed 05/01/19

Work Capacity
AMRAP in 20 minutes of:
turf-lap Sled Push 120#/70#
parking lot lap 2KB front-rack Carry 53#/35#
turf-length Walking Lunges
parking lot lap 2KB Farmer Carry

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 05/02/19

5 x 3 Hang Power Snatch

2 x 250m row
2 x 500m row
2 x 750m row
(rest interval = time of completion of previous row or partner’s time of completion; record average of both scores for each distance)

6:30pm Tucson Women’s Barbell Club

Fri 05/03/19

5 x 4 Deadlift

AMRAP in 10 minutes of:
8 Medball Candlesticks 20#/14#
8 Medball OH Box Step-Ups 24″/20″
30 Double Unders

Sat 05/04/19 / Sun 05/05/19

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

Sunday:
9:00am Olympic Lifting

week 4 of 6: power and conditioning

Mon 04/22/19

5 x 4 Power Snatch
(no-drop/touch & go sets)

5 two-minute rounds of:
250m row
max reps Hang Power Snatch 75#/55#
(two-minute recovery between intervals; score total snatch reps)

Tues 04/23/19

AMRAP in 25 minutes of:
turf-lap Sled Push 120#/70#
10 KB Deadlifts 53#/35#
turf-lap 2KB front-rack Carry
400m run

6:30pm Tucson Women’s Barbell Club

Wed 04/24/19

5 x 5 Bench Press

4 x 750m row
(rest interval = previous row’s time of completion, or partner’s time of completion; record fastest and slowest intervals)

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 04/25/19

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Clean 135#/95#
Pull Ups

6:30pm Tucson Women’s Barbell Club

Fri 04/26/19

5 x 4 Push Press

EMOM for 10 minutes of:
odd: 15 Wallballs 20#/14#
even: 30 Double Unders

Sat 04/27/19 / Sun 04/28/19

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

Sunday:
9:00am Olympic Lifting

week 3 of 6: Power and Conditioning

Mon 04/15/19

5 x 4 Hang Power Clean

for time:
400m run
100 Double Unders
2 turf-lap Walking Lunges
100 Double Unders
400m run

Tues 04/16/19

5 x 3 Bench Press

4 x 500m row
(rest interval = previous row’s time of completion, or partner’s time of completion; record fastest and slowest times)

6:30pm Tucson Women’s Barbell Club

Wed 04/17/19

Work Capacity
AMRAP in 25 minutes of:
turf-lap Sled Push 120#/60#
parking lot lap 2KB Front Rack Carry 53#/35#
200m run
parking lot lap 2KB Farmer Carry

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 04/18/19

5 x 4 Hang Power Snatch

AMRAP in 8 minutes of:
10 Overhead Squats 95#/65#
10 Pull Ups
3-minute recovery, then:
AMRAP in 6 minutes of:
15 Box Jumps 24″/20″
15 KB Swings (American) 53#/35#

6:30pm Tucson Women’s Barbell Club

Fri 04/19/19

“The Owl”
for time:
40 Burpees
20 Deadlifts @ 150% Bodyweight
1 mile run

Sat 04/20/19 / Sun 04/21/19

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

Sunday:
**Gym Closed – Happy Easter!**

week 2: power and conditioning

Mon 04/08/19

5 x 5 Bench Press
(use same weight for all 5 sets; try to increase from 3/25/19)

8 x 250m row
(max effort; rest interval = time of previous interval’s time of completion or partner’s time of completion; record slowest & fastest intervals)

**Please Note**
There will be no Monday 6:00pm Human Movement Class from Mar. 25 – Apr. 29

Tues 04/09/19

5 x 3 Power Snatch

“Hypoxia”
for total time (20-minute time cap):
3 rounds of:
10 Toes-to-Bar
15 Push Ups
20 Push Press 65#/45#
then…
3 rounds of:
10 Burpees
15 Box Jumps 24″/20″
20 Wallballs 20#/14#

6:30pm Tucson Women’s Barbell Club

Wed 04/10/19

5 x 4 Front Squat

AMRAP in 10 minutes of:
15 KB Swings (American) 53#/35#
10 KB Goblet Squats
1/2 turf-length KB Drag Crawl (alt. L/R)

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 04/11/19

5 x 3 Power Clean

3 rounds for time of:
500m row
60 Double Unders
400m run

6:30pm Tucson Women’s Barbell Club

Fri 04/12/19

5 x 3 Push Press

“Fractured Fran”
5 rounds for time of:
9 Thrusters 95#/65#
9 Pull Ups

Sat 04/13/19 / Sun 04/14/19

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

Sunday:
9:00am Olympic Lifting

week 1 of 6: power and conditioning

Mon 04/01/19

5 x 4 Back Squat

AMRAP in 8 minutes of:
6R/6L Medball Cossack Squats w/slam, 20#/14#
10 Burpees
30 Double Unders
3 minute recovery, then
AMRAP in 6 minutes of:
12 KB Swings 53#/35#
10 KB Goblet Squats
8 Hollow Rocks

**Please Note**
There will be no Monday 6:00pm Human Movement Class from Mar. 25 – Apr. 29

Tues 04/02/19

5 x 2 Power Clean

Six 3-minute rounds of:
odd: 8R/8L Plank KB Drag-Through 53#/35#
15 Push Ups
max calorie row
even: 400m run
(score total number of calories rowed and slowest 400m run)

6:30pm Tucson Women’s Barbell Club

Wed 04/03/19

5 x 2 Bench Press

AMRAP in 12 minutes of:
turf-lap Sled Push 140#/80#
10 KB Burpee Deadlifts 53#/35#
parking lot lap 2KB Farmer Carry 53#/35#

**Please Note**
There will be no Wednesday 7:00am/6:00pm Human Movement Classes from Mar. 27 – May 1

Thurs 04/04/19

5 x 2 Power Snatch

4 rounds for time of:
400m run
10 Hang Power Snatch 95#/65#

6:30pm Tucson Women’s Barbell Club

Fri 04/05/19

5 x 3 Strict Press

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

Sat 04/06/19 / Sun 04/07/19

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

Sunday:
9:00am Olympic Lifting

week 6 of 6: Shoulder Strength

Mon 03/25/19

5 x 5 Bench Press
(use same weight for all 5 sets; try to increase from 3/5/19)

8 two-minute rounds of:
odd: 250m row + max rep Double Unders
even: 25 Wallballs 20#/14#
(10 sec. transition between rounds; score total D.U.’s)

**Please Note**
There will be no Monday 6:00pm Human Movement Class from Mar. 25 – Apr. 29

Tues 03/26/19

5 x 2 Power Snatch

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

6:30pm Tucson Women’s Barbell Club

Wed 03/27/19

5 x 5 Deadlift
(use same weight for all 5 sets; try to increase from 2/21/19)
-superset with-
5x max reps Pull Ups/Pull Up progressions

AMRAP in 10 minutes of:
parking lot-lap 2KB Farmer Carry 53#/35#
turf-lap Sled Push 90#/50#
parking lot-lap 2KB front-racked Carry
turf-lap Sled Push

**Please Note**
There will be no Wednesday 6:00pm Human Movement Class from Mar. 27 – May 1

Thurs 03/28/19

5 x 3 Push Press

4 rounds for time of:
400m run
15 KB Swings 53#/35#
15 Box Jumps 24″/20″

 

6:30pm Tucson Women’s Barbell Club

Fri 03/29/19

5 x 3 Power Clean

4 x 750m row
(score fastest & slowest intervals; rest interval = variable/time of completion or partner’s time of completion)

Sat 03/30/19 / Sun 03/31/19

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

Sunday:
9:00am Olympic Lifting

week 5 of 6: shoulder strength

Mon 03/18/19

5 x 2 behind-neck snatch-grip Push Press
5 x 2 Hang Power Snatch
(complete all sets of Push Press before moving on to HPS)

4 x 500m row
(rest interval = previous row’s time of completion; record fastest and slowest intervals)

Tues 03/19/19

5 x 4 Bench Press

“Helen”
3 rounds for time of:
400m run
21 KB Swings 53#/35#
12 Pull Ups

6:30pm Tucson Women’s Barbell Club

Wed 03/20/19

5 x 4 Deadlift

4 two-minute rounds of:
250m row
max rep Wallballs 20#/14#
(2 min. rest interval between rounds; record total Wallballs for score)

Thurs 03/21/19

5 x 2 Power Clean
5 x 2 Front Squat
(complete all sets of Power Cleans before moving on to Front Squats)

AMRAP in 8 minutes of:
turf-length 2KB OH Carry 53#/35#
15 Hollow Rocks
turf-length 2 KB OH Carry
15 Box Jumps 24″/20″

6:30pm Tucson Women’s Barbell Club

Fri 03/22/19

5 x 3 Strict Press

4 rounds for time of:
400m run
50 Double Unders
turf-lap Sled Push 120#/70#

Sat 03/23/19 / Sun 03/24/19

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

Sunday:
9:00am Olympic Lifting