Daily WOD

Lift:

3 Rds
Shoulder Complex
Shoulder Press till Failure
Push Press till Failure
Push Jerk till Failure
No rest between exercises

Workout:

21-15-9
Overhead Squat 95/65
Burpee
Time Cap:  7 Min

Rest 2 Min

3  Rds
7    Muscle Up
21  Thrusters @95/65

A couple of weeks ago I sent out info about Keisha’s event she is holding on September 25th in Freeport.
Surprisingly enough I sent out the wrong Link, to which I was then informed that the real link was emailed to me.
So here it is!
Hopefully this will turn out right this time.

https://www.eventbrite.com/e/keepfit-funday-registration-44419549067?utm_term=attend&invite=MTQ1MzMzMTUvbnlrZWlzaGFzYW5kZXJzQGdtYWlsLmNvbS8w&utm_campaign=inviteformalv2&utm_source=eb_email&utm_medium=email&ref=enivtefor001

Lift:

20 Rep Back Squats
Add 5 lbs from last week
If you have been doing them from three weeks ago, keep adding 5 lbs and see if you are able to get the full 20 reps without returning the bar back to the rack.  If you are not able to complete all 20 reps do as many as you can and next week try the same weight and get all 20.

Workout:

Complete each exercise for 8 rounds of 20 seconds on and 10 seconds off
Take a 1 minute rest between exercises
1.  Bike for Calories
2.  Thrusters @75/45
3.  Deadlift @135/95
4.  GHD Sit ups

Lift:

Bench Press
Skull Crushers
DB Curl
5 Tri sets Total

Workout:

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Workout:

For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

If you don’t think this is gettable you can lower the amount of meters you need to row, say 1,000 m row instead of 2,000.

Workout:

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters  @95/65

5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters

3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Lift:

Bulgarian Split Squats
with Barbell

6 x 8 (4 reps each leg)

Lift:

Double KB Single Leg Deadlift 3 x 10
Hang Power Snatch 7 x 2

Workout:

10 Min Amrap
5    Power Clean  @205/135
10  Toes to Bar

Lift:

Back squat
20 Rep Squat
Add 5 lbs from last Monday and try to complete all 20 reps at that same weight.

Workout:

“Chelsea”
Every Minute on the minute Complete
5    Pull ups
10  Push ups
15  Air Squat
This is not A 30 Minute AMRAP, it is an EMOM

There are several ways of scaling this workout, You can either try to complete it Every Minute and if you fall behind you can turn it into an AMRAP.
Or, if you are sure that you aren’t going to be able to complete it Every minute you can start by decreasing the amount of reps and try to complete that every minute.
For Example you can try 3 Pull ups, 7 Push Ups and 10 Air Squat
Either way whatever you choose, try and make sure you do full range of motion.
I know it’s not easy to keep it up when you’re exhausted but it really makes no sense to do half range of motion.

lift:

Skull Crushers
Barbell Curl
Incline Bench Press
Perform all three exercises without rest in-between.
8-12 reps for each exercise
Rest a couple minutes between each set and complete 4 sets total

Workout:

5 Rds
50   Ft. Handstand Walk
5     Muscle Ups
10   Power Cleans @165/105

Lift:

Bulgarian Split Squat
8 x 5
5 Reps Each leg

Workout:

4 x 3 Min Amrap with 2 min rest
Row 500/400 Meters
Max Wall Balls 20/14

Wednesday’s we usually do a longer workout than we normally do the other days during the week.
Why?
Although performing Short intense workouts or Anaerobic workouts helps us increase our Aerobic Capacity,  you don’t necessarily get the same result from performing Aerobic workouts.  I do feel it’s necessary to do the longer ones every so often.
The Benefit from the shorter higher intense workouts is so much higher than that of it’s counterpart the Aerobic wods.
Anyway your approach to the longer workouts should be different than your approach to the shorter ones.

With the Short intense workouts you can look to attack them right away pushing yourself to do them as quickly as possible.
The faster you complete these workouts the more intense they will be.   The more intense the workouts the better results you’re going to get.
With the longer ones however you need to have a different approach to them.  The longer workouts like the Hero wods are more of a mental challenge.  Grinding through them little by little is the way to go.
Trying to move to quick in the beginning will cause you to run out of gas with a whole workout left.
So, know your approach before you start to optimize your results.

Workout:
“Jag 28”

Run 800
28 Kettlebell Swings @70/55
28 Strict Pull ups
28 Clean and Jerks Double KB @70/55 each.
28 Strict Pull ups
Run 800