Rebuild :: week 6

Week 6 of #rebuild

Weekly Challenge: Row 10,000m

WOD 1
12 AMRAP
10 Cal Row
8 Burpees
6 Push Press (75/55)

WOD 2
7 Rounds for time:
7 Box Jump (20″)
7 Wall Balls
7 KB Swings (53/35)

WOD 3
5 sets
5 Deadlift
7 Cal Row
Rest 90 secs

WOD 4
Partner* Workout for time:
50 Lunges
40 Sit Up
30 Push Up
20 Hang Power Clean (95/65)
30 Push Up
40 Sit Up
50 Lunges

*The partners will split the work evenly.

WOD 5
10 min AMRAP
5 Toes to bar
7 Thrusters (75/55)
9 Box Jump Over (24/20)

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Rebuild :: week 5

Week 5 of #rebuild

WOD 1
Death Wish III
3 Rounds for time:
3 Thrusters (185/135)
5 Box Jumps (36/30)
7 Deadlift (315/205)

WOD 2
Jack
20 min AMRAP
10 Push Press (115/80)
10 KB Swing (52/45)
10 Box Jump (24/20)

WOD 3
5 x 500m row
3 min rest between intervals

Saturday
Slow Jam
Run 1600m
50 Burpees
Run 800m
40 Burpees
Run 600m
30 Burpees
Run 400m
20 Burpees
Run 200m
10 Burpees

Sunday
Buy in: 500m Row
9 – 15 – 21 – 27
Mountain Climbers
KB Swing
KB Goblet Squat
Ring Row

Cash Out: 250 Single Under
5 Burpee anytime you break

Rebuild :: week 4

Week 4 of #rebuild
Note: WODs 1 – 3 do not have a SWOD as these are meant to be quick lunchtime WODs
 
WOD 1
20 – 1 Box Jump
1 – 20 Burpee
Note:
20 Box Jump, 1 Burpee
19 Box Jump, 2 Burpee
18 Box Jump, 3 Burpee
.
.
.
.
1 Box Jump, 20 Burpee
WOD 2
5 Rounds of:
10 DB Front Squat
10 DB Bent Over Row
10 per side Mountain Climbers
WOD 3
20 min AMRAP
10 Burpee
15 OH Plate Lunge
10 Ring Dip
15 Wall Ball
Saturday
21 – 15 – 9
Burpee
KB Swing
Box Jumps
rest 5 mins
For time:
3 Rounds of
Run 1600 meters
160 of Single Unders
Sunday
While Partners 1 & 2 preform:
EMOM for 16 mins
Min 1: 45 secs of Max Row at race pace
Min 2: 45 secs of Max KB Rack Hold
Note: KB does NOT rest of your shoulders. Every time KBs are lowered there is a 2 Burpee penalty. Also, use the spare 15 secs for transfer on/off rower
Partners 3 & 4 will:
EMOM for 16 mins
Min 1: 5 Thusters, 5 Burpee
Min 2: Max Hang from Pull Up bar
             Max Sits Up in remainder of minute
Rest 3 minutes
switch and repeat

Rebuild :: week 3

Week 3 of #rebuild
Note: Wods 1 – 3 do not have a SWOD as these are meant to be quick lunchtime WODs

WOD 1:
5 Rounds for time (10 min cap)
50 Double Under
10 Push Jerk (135/95)

WOD 2:
12 min Many Rounds As Possible (AMRAP)
12 Front Squat (155/105)
12 Lateral Burpee Over Bar
150m Run/Row

WOD 3:
12 Rounds (90 sec of work – 30 sec of rest) of
6 Power Cleans (165/110)
6 Burpees
In remainder of 90 secs – Max Calorie Row
* After rounds 4 & 8, rest is 90 sec
** Score is Lowest number of Calorie Row in any of the 12 rounds

Saturday:
SWOD:
Back Squat: 3 x 5. All sets have a 3 sec down and a 3 sec pause at the bottom

WOD:
As far as possible in 9 minutes:

4-10-16-22-28-…
KB Single Leg Deadlift (total)
Calories on Rower

Rest 2 minutes

Every minute alternating for 9 minutes –
Min 1: 15 Dumbbell Thrusters
Min 2: 10 Dumbbell Plank Drags (each side)
Min 3: 5 Dumbbell Man Makers
Repeat

Rest 4 minutes

As many rounds as possible in 9 minutes –

2-4-6-8-10-12-…
Lateral Box Step Over (each side)
Strict Burpees (full chest to ground)

Sunday:
SWOD:
Every 2 mins x 4 sets
6 Back Squat
Increase weight each set

WOD:
5 Rounds for time
Row 400m at comfortable (warm up) pace
Rest 30 secs
Row 200m at race pace
Rest 1 min

3,2,1 … Go!

Rebuild :: week 2

Note: WODs 1 – 3 do not have an SWOD as these are meant to be quick lunchtime WODs.

20181009
3 Rounds For Time:
20 Double Unders
20 Wall Balls
10 Snatch (Power Snatch can be sub’d)

20181010
5 Rounds
6 Bear Complex :: 65# to start
5 Burpees
100m Run
(increase weight used for Bear Complex each round)

Bear Complex is:
Power Clean
Front Squat
Push Press / Thruster
Back Squat
Push Press / Thruster

20181011
Row 1,000 meters
10 Ball Slam
Row 750 meters
15 Ball Slam
Row 500 meters
20 Ball Slam
Row 250 meters
25 Ball Slam

20181013
SWOD:
Strict Press 3 – 3 – 3 – 3 – 3
Push Press 3 – 3 – 3 – 3 – 3
Push Jerk 3 – 3 – 3 – 3 – 3

WOD:
10 min EMOM
07 Burpees
07 Hang Power Cleans + Push Press 95#

Rest 5 mins

Then … The Chief
3 Rounds
Each round is a 3 min AMRAP
3 Power Cleans
6 Push Ups
9 Air Squat
Rest 1 min between 3 min cycles

20181014
SWOD:
Every 2 mins x 4 sets
6 Back Squat
Increase weight each set

WOD:
8 Rounds for time
8 Alternating KB Sumo High-Pull
8 Alternating KB Press
8 Alternating KB Clean
8 Alternating KB Snatch
The KB is on the ground for the start of each rep