WODS

Below are two sample days which include the WOD at Beacon and Home Gym WOD

WOD at Beacon


WOD at Beacon
TUESDAY 9.22
Pipe Down (Time)
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Directly Into…

21-15-9:
Push Press (115/85)
Toes to Bar

CORE WOD
21-15-9:
Power Cleans
Elevated Push-ups
Directly Into…
21-15-9:
Push Press OR Strict Press
Leg Rainbows

WOD EXPLAINATION: https://youtu.be/lPEqJj98e3w

 

WEDNESDAY 9.23

UFO (3 Rounds for calories)
AMRAP 5:
30 Step Back Lunges
200 Meters Weighted Carry (50/35)
Max Calories in Time Remaining

Rest 5 Minutes

AMRAP 5:
30 Single Front Rack Dumbbell Step Back Lunges (50/35)
200 Meter Weighted Carry (50/35)
Max Calories in Time Remaining

Rest 5 Minutes

AMRAP 5:
15 Double Dumbbell Front Rack Step Back Lunges (50’s/35’s)
200 Meter Weighted Carry (50/35)
Max Calories in Time Remaining

CORE WOD
AMRAP 5:
30 Step Back Lunges OR AIR SQUATS
200 Meter FARMERS Carry (25s/15s)
Max BIKE CALS in Time Remaining
Rest 5 Minutes
AMRAP 5:
30 Single Front Rack Dumbbell Step Back Lunges OR AIR SQUATS
200 Meter FARMERS Carry (25s/15s)
Max BIKE CALS in Time Remaining
Rest 5 Minutes
AMRAP 5:
15 Double Dumbbell Front Rack Step Back Lunges OR AIR SQUATS
200 Meter FARMERS Carry (25s/15s)
Max BIKE CALS in Time Remaining
WOD EXPLAINATION: https://youtu.be/TOwziC-fl0w

Home Gym


Home Gym
TUESDAY 9.22
Movement Specific Warmup:

DB Power Cleans and DB Push Press
10 Dumbbell Deadlifts (5 on each arm)
3 Shrugs on each arm
3 High elbows on each arm
3 Power Cleans + 3 Strict Press on each arm
3 Push press on each arm

Hand Release Push-Ups and Sit Ups:
5 Inchworms
6 Bird Dogs
5 Pushups
5 Sit Ups

Practice Round:
4 DB Power Cleans
4 Hand Release Pushups
4 DB Push Press
4 Weighted Sit Ups

Pipe Down – Home Gym (Time)
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Hand Release Push-ups

Directly Into…

21-15-9:
Double Dumbbell Push Press (50’s/35’s)
Weighted Sit-ups (50/35)

**If you only have one DB you will do the DB movements 30-20-10! Keep the body weight movements the same reps 21-15-9
WOD EXPLAINATION VIDEO: https://youtu.be/SjOo8qeJSk0
WEDNESDAY 9.23
Movement Specific WarmUp:

10 Glute Bridges
10 Deadbugs
10 Single Leg Glute Bridges

20 High Knees
20 Butt Kickers
20 Jumping Jacks
20 Knuckle Drags
20 Leg Swings (10 on each side)
30 seconds Downward Facing Dog

10 Goblet Squats
10 Reverse Lunges (without DB)

PRACTICE ROUND:
6 Reverse DB Lunges
100m Single Arm Farmers Carry
5 10m Shuttle Runs

UFO – Home Gym (AMRAP – Reps)
3 Rounds of AMRAP 5:
30 Single Dumbbell Reverse Lunges
200 Meter Single Dumbbell Farmers Carry
Max 10-Meter Shuttle Runs In Time Remaining

**Rest 5 Minutes between rounds

Score if the total amount of shuttle runs completed
WOD EXPLAINATION VIDEO: https://youtu.be/8a3pZvZO_hk