W.O.D.s

CROSSFIT
Every 1:00 for 10:00
1 Power Clean
(make consistent increases)

AMRAP 9:00
3-6-9-12-15-18-etc…
Toe to Bar
Wall Ball 20/14
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COMPETITOR
Clean
3(L) 2(M) 1(MH) 1(H)

Clean Pull + Clean High Pull
90% 4x (2+2)

Back Squat
70% 1×5
75% 1×3
80% 2×1

For time:
28 Calorie Row
28 Overhead Squat 95/65
21 Calorie Row
21 Overhead Squat
(3:00 Rest)
14 Calorie Row
14 Overhead Squat 135/95
7 Calorie Row
7 Overhead Squat
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POWERBUILDING
Cycle 1/Week 3
Deadlift
30% 1×5
40% 1×3
50% 1×1
55% 1×1
60% 1×5

Rack Pull
80% 1×5

Deadlift Static Hold (1″ off ground)
1x :08 (M)

Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Front Pulldown
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.

Reverse Hyper
2×20 (H)

Weighted Incline Sit-up
2×10 (H)

“I always feel like I have to keep going. You can sit back and say, ‘Maybe I can stop.’ But then you’re yesterday, and I love tomorrow.”
~Ralph Lauren

UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Dumbbell Fly
8-12 Chest Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Low Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Biceps Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200yd Recovery Jog
(alternate shuttles with a partner)
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WEIGHTLIFTING
Rest
-or-
Power Snatch
70% 4×2

Push Press
70% 4×3
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POWERBUILDING
Cycle 1/Week 3
Close Grip Blokz Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
65% 1×5
*based on bench press 1rm.

Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
*increase weight of last set weekly.

3 rounds:
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with partner)

Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Rolling Dumbbell Triceps Extension
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.

“Plan your work for today and every day, then work your plan.”
~Margaret Thatcher

CROSSFIT
Close Grip Bench Press
2(L) 2(M) 2(MH) 2(H)

“Grace(ish)”
For time:
400m Run
30 Clean & Jerks 135/95
400m Run
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COMPETITOR
Split Jerk
3(L) 3(M) 3(MH) 3(H)

With a partner for time:
400m Run
42 Handstand Push-up
42 Ring Dip
42 Push-up
400m Run
30 Handstand Push-up
30 Ring Dip
30 Push-up
400m Run
18 Handstand Push-up
18 Ring Dip
18 Push-up
*partners run together

3 rounds:
15 Core Roll-up
10 Ab Wheel
5 Single Leg Jacknife (each leg.)
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WEIGHTLIFTING
Clean
70% 2×2
75% 2×1
80% 3×1

Clean Pull
100% 3×3

Weighted Plank Hold
2x :30 (M)

“The rivalry is with ourself. I try to be better than is possible. I fight against myself, not against the other.”
~Luciano Pavarotti

CROSSFIT
3 rounds:
15 Core Roll-up
10 Ab Wheel
5 Single Leg Jacknife (each leg.)

6 rounds for time:
500m Row
30 Double Under
10 DB Overhead Lunge 50/35
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COMPETITOR
5 Rounds for distance:
AMRAP 2:00
200m Run
40yd Sled Push 135/90
40yd Sled Drag (backward) 135/90
(1:00 Rest after each AMRAP)
*after rest, run back to sled andcontinue whatever movement youwere on before – score is totaldistance over 5 rounds)

4 rounds:
7 Tempo Ring Pull-up (:03 ecc)
10 Seated Row

7 rounds for time:
5 Bar Muscle-up
7 DB Power Clean 50/35
9 Box Jump 24/20
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Power Clean
75% 4×2

Push Press
80% 3×3

Back Extension
2×12 (0)
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POWERBUILDING
Cycle 1/Week 3
Back Squat
30% 1×8
40% 1×5
50% 1×3
60% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×5

Walk Out
100% 1×1

Good Morning
2×8 (M)

Bulgarian Split Squat
8(L) 8(M) 8(H)
*increase weight of last set weekly.

Calf Raise
2×15 (M)

Weighted Plank Hold
2x :30 (H)

“With the new day comes new strength and new thoughts.”
~Eleanor Roosevelt

CROSSFIT
For load:
Every 1:00 for 10:00
1 Power Snatch
(make consistent increases)

For time:
18-15-12
Burpee Box Jump Over 24/20
Russian KB Swing 70/53
Pull-up
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COMPETITOR
Snatch
3(L) 2(M) 1(MH) 1(H)

Snatch Pull + Snatch High Pull
90% 4(2+2)

Front Squat
80% 1×3
85% 1×2
90% 1×1

10 rounds for distance:
:40 Bike/Run/Ski
:20 Rest
:40 Row
:20 Rest
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WEIGHTLIFTING
Week of State Championships for Seniors.
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Snatch Pull
100% 3×3

Back Squat
70% 1×3
75% 1×1
80% 1×1
85% 2×1
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POWERBUILDING
Cycle 1/Week 3
Bench Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1 (pause)
70% 1×1 (pause)
75% 1×1 (pause)
70% 1×8

Sling Shot Bench Press
80% 2×5

Spoto Press (don’t touch chest)
2×8 (M)

Tempo Dumbbell Fly (:04 ecc)
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Alternating Arm Dumbbell Curl
8(L) 8(M) 8MH) 8(H)
*increase weight of last set weekly.

4 rounds:
Biceps 21’s
(alternate rounds with partner)

“The price of anything is the amount of life you exchange for it.”
~Henry David Thoreau

7:00a Strongman
7:00a Competitor
8:00a Weightlifting
9:00a CrossFit
10:00a CrossFit
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WEIGHTLIFTING
Snatch
70% 2×2
75% 2×1
80% 2×2

Clean + Jerk
70% 2+2
75% 2+2
80% 2+2

Front Squat
70% 1×2
75% 1×2
80% 1×2

“Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken”
~Frank Herbert

CROSSFIT
Power Clean
1(L) 1(M) 1(MH) 1(H)
*increase weight of last set each week

“D.T.”
5 Rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to Overhead
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COMPETITOR
Clean Speed Ladder
2 Waves:
1-1-1-1-1
(build up to 80% in the first wave then 85% in the second wave -based on heavy 2 from last week)

Clean Pull
100% 2×3
110% 2×2

Back Squat
65% 1×3
70% 1×3
75% 2×3

For time:
50 Burpee Over the Bar
30 Deadlift 225/155
10 Rope Climb
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POWERBUILDING
Cycle 1/Week 2
Deadlift
30% 1×5
40% 1×3
50% 1×1
55% 1×5

Rack Pull
75% 1×5

Deadlift Static Hold (1″ off ground)
1x :08 (LM)

Bent Dumbbell Row
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Front Pulldown
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.

Reverse Hyper
2×20 (MH)

Weighted Incline Sit-up
2×10 (MH)

“An expert is a man who has made all the mistakes which can be made, in a narrow field.”
~Niels Bohr

UPPER BODY
“Rest Pause Sets”
Chest Press

“Rest Pause Sets”
Front Pulldown

“Rest Pause Sets”
Machine Shoulder Press

“Rest Pause Sets”
Seated Row

“Rest Pause Sets”
Machine Dip

“Rest Pause Sets”
Pullover

“Rest Pause Sets”
Biceps Curl

“Rest Pause Sets”
Select a weight that allows 15 reps (fresh).
Set 1: AMRAP
(rest :30)
Set 2: AMRAP
(rest :30)
Set 3: AMRAP
(constant load for all three sets)
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SLEDS
2 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Jog

2 rounds:
60yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Jog

80yd Backwards Sled Drag 90/45
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2

Push Press
70% 2×3
75% 3×2

Dumbbell Shoulder Press
10(L) 8(M) 6(MH) 4(H)

Triceps Extension
12(L) 10(M) 8(MH) 6(H)

Reverse Hyper
2×20 (H)
____________________________

POWERBUILDING
Cycle 1/Week 2
Close Grip Blokz Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5
60% 1×5
*based on bench press 1rm.

Dumbbell Shoulder Press
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)
*increase weight of last set weekly.

3 rounds:
8 Dumbbell Lateral Raise (M)
8 EZ Bar Front Raise (M)
(alternate rounds with partner)

Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)
*increase weight of last set weekly.

Rolling Dumbbell Triceps Extension
15(L) 12(M) 10(MH) 8(H)
*increase weight of last set weekly.

“For every minute, the future is becoming the past.”
~Thor Heyerdahl