WOD'S

Tuesday, October 17th

October 16, 2017
WOD "Barbara" 5 Rounds for time 20 Pullups 30 Pushups 40 Situps 50 Squats Rest 3 Mins after each round    ACCESSORY Front Squat 10-8-6-4-2, ascending weight   FIT 14 MIN INTERVALS (30 ON, 30 OFF) 1) D-Ball Cleans 2) Double Unders

Monday, October 16th

October 15, 2017
STRENGTH Power Snatch 5-4-3-2-1, increase weight each set   WOD 5 Rounds  50 Double Unders 5 Power Snatch 135/95lbs   ACCESSORY 5 Sets 10 Parallette HSPU 20 Chest to Bar Pullups 60sec Hollow Hold   FIT 15 MIN AMRAP 15/12 Cal Row 9 Toes to Bar 6 Burpees over rower

Friday, October 13th

October 12, 2017
STRENGTH Back Squat 5x5 (3 sec descent each rep) *use 65% of 1RM   WOD 12 MIN CLOCK Every 4 Mins complete: 10 Chest to Bar Pullups 15 Wallballs 20 Situps 25 OH Walking Lunges w/plate 45/25lb    ACCESSORY Bench Press 4x8   FIT 7 MIN AMRAP 200m Run 12 DB Snatch alternating Rest 2 Mins  7 MIN AMRAP 200m Run 12 DB Power Cleans

Thursday, October 12th

October 11, 2017
WOD 5 Rounds  100 Double Unders 20 Burpees     ACCESSORY Front Squat 10-8-6-4-2   FIT 10 MIN AMRAP 5 DB Power Cleans 10 Pullups 15 Wallballs Midline Finisher: Tabata Alternating Hollow Rocks & Supermans

Wednesday, October 11th

October 10, 2017
STRENGTH Lift 1 15 MIN EMOM 1) 2 High Hang Power Snatch 2) 2 Low Hang Power Snatch 3) 2 Power Snatch Lift 2 Snatch Balance 6x2 use 65% of 1RM Snatch    ACCESSORY 30 Cal Assault Bike 3 Legless Rope Climbs 20 Cal Assault Bike 2 Legless Rope Climbs 10 Cal Assault Bike 1 Legless Rope Climb then finish with 100ft OH Walking Lunge w/plate 45/25lb   FIT 14 MIN EMOM Even: 15 KB

Tuesday, October 10th

October 9, 2017
STRENGTH 1 Power Clean + 1 Full Clean 5 Sets @75% of 1RM Clean    WOD "Elizabeth" 21-15-9 reps: Full Clean 135/95lbs  Ring Dips   ACCESSORY 5 Sets 9 Parallette HSPU 18 Chest to Bar Pullups 60 Sec Hollow Hold   FIT 3 Rounds  4 MIN AMRAP  15 Squats 10 Cal Row 5 Burpees over rower Rest 2 Mins 

Friday, October 6th

October 5, 2017
STRENGTH Back Squat 5x5 (3 sec descent each rep)   WOD 10 MIN AMRAP  8 DB Hang Full Cleans 35/25lb  12 Toes to Bar   ACCESSORY Bench Press 4x8   FIT 15 MIN INTERVALS (30 ON, 30 OFF)  1) KB Swings 2) Assault Bike 3) Box Jumps

Thursday, October 5th

October 4, 2017
WOD 14 MIN AMRAP  1,2,3,4 etc Deadlifts 275/185lbs  2,4,6,8 etc Burpee Box Jump Overs 24/20'    ACCESSORY 12 MIN CLOCK Every 2 minutes complete: 60 Double Unders + 10 Ring Dips   FIT 4 Rounds 3 MIN AMRAP 7 DB Power Cleans 9 Wallballs Rest 1:30 

Wednesday, October 4th

October 3, 2017
STRENGTH Lift 1  Full Clean + Jerk Waves  3 reps@70%, 3 reps@75%, 3 reps@80% 2 reps@75%, 2 reps@80%, 2 reps@85% 1 rep@80%, 1 rep@85%, 1 rep@90% Lift 2 4x5 Shrugs @90% of 1RM Clean   ACCESSORY 25 MIN EMOM 10/7 Cal Assault Bike (sprint)   FIT 10 MIN AMRAP  15 Squats 10 Pushups 5 Pullups Midline Finisher  3 Sets 25 Mountain Climbers 15 Situps

Tuesday, October 3rd

October 2, 2017
SKILL 3 Sets 10 Arnold Press per arm 5 HSPU descents (5 sec negative)   WOD 5 Rounds  20/16 Cal Row 10 Handstand Pushups 20 Wallballs   ACCESSORY 10-8-6-4-2 Front Squat   FIT 16 MIN EMOM Even: 12 DB Snatch Odd: 8 Parallette Facing Burpees

Monday, October 2nd

October 1, 2017
STRENGTH 4x4 Power Snatch use 70% of 1RM Snatch (tough and go)    WOD 21-15-9 Reps: Power Snatch 75/55lbs  3-2-1 Reps: Rope Climbs then... 9-15-21 Reps: Overhead Squats 75/55lbs  *200m Run after each set   ACCESSORY 5 Sets 8 Paralette Handstand Pushups 16 Chest to Bar Pullups 60 sec Hollow Hold   FIT 15 MIN AMRAP  2,4,6,8 etc Row for Cals Situps *20 Doub

Friday, September 29th

September 28, 2017
STRENGTH Back Squat 5x5 (3 sec descent each rep)   WOD 2 Rounds  30 Box Jumps 24/20'  20 DB Thrusters 35/25lb  20 Toes to Bar   ACCESSORY Bench Press 4x8, all sets same weight   FIT 14 MIN AMRAP  5 Burpees 25ft DB Walking Lunge 5 DB Power Cleans 25ft DB Walking Lunge

Thursday, September 28th

September 27, 2017
SKILL 10 Alternating Seated KB Press 10 Bulgarian Split Squats w/KB's (per leg) 3 Sets   WOD 12 MIN AMRAP  30 Double Unders 15 Deadlifts 185/125lbs  1 Rope Climb   ACCESSORY 50-40-30-20-10 Row for Cals Rest 1:1   FIT 4 Rounds  3 MIN AMRAP  6 Pullups / 6 Toes to Bar (switch each round) 12 Wallballs Rest 1:30

Wednesday, September 27th

September 26, 2017
STRENGTH Lift 1  Full Snatch Waves 3 Reps@70%, 3 Reps@75%, 3 Reps@80% 2 Reps@75%, 2 Reps@80%, 2 Reps@85% 1 Rep@80%, 1 Rep@85%, 1 Rep@90% Lift 2 Hang Snatch High Pulls 3x10   ACCESSORY 16 MIN ClOCK Every 2 Minutes Complete: 6 Box Jump Overs 24/20'  12 DB Thrusters 35/25lb  6 Box Jump Overs 24/20'   FIT 15 MIN AMRAP  D-Ball Cleans 1,2,3,4 etc Bench Facing Burpees 2,4,6,8 etc

Tuesday, September 26th

September 25, 2017
WOD 30 MIN EMOM 1) 15/12 Cal Row 2) 15 Burpees 3) 15/12 Cal Assault Bike 4) 15 Wallballs 5) Rest *Each minute is a sprint, keep work under 40 seconds. Bike can be done as 30sec sprint instead of Cals. Scale numbers accordingly.    ACCESSORY Front Squat 10-8-6-4-2   FIT 12 MIN INTERVALS (30 ON, 30 OFF) 1) Situps 2) Double Unders 3) Jumping Squats Midline Finisher  4 Rounds  20 M

Monday, September 25th

September 24, 2017
Cordis Barbell Club registration is live, email Dru at: cordisbarbell@gmail.com to reserve your spot! Performance Support is also up and running, email Dru at: cordisperformance@gmail.com to inquire!    STRENGTH 1RM Clean & Jerk   WOD 4 Rounds  3 MIN AMRAP  2 Clusters 135/95lbs  4 Push Jerks 135/95lbs  Rest 1:30 *Each set must be done unbroken   ACCESSORY 5 Sets, for quality  7

Friday, September 22nd

September 21, 2017
STRENGTH 1RM FRONT SQUAT   WOD 8 MIN AMRAP 4 Deadlifts 315/205lbs  4 Bar Muscle Ups   ACCESSORY 30 D-Ball Cleans for time   FIT 14 MIN AMRAP  5 Parallette Facing Burpees 10 DB Snatch Alternating 15 Wallballs

Thursday, September 21st

September 20, 2017
WOD For Time 300 Double Unders 150 Squats 75 Burpees   ACCESSORY 4 Rounds  20/16 Cal Row 200m Run Rest 1 Min    FIT 15 MIN INTERVALS (30 ON, 30 OFF) 1) Shuttle Sprint 2) Sit ups 3) Box Jump Overs

Wednesday, September 20th

September 19, 2017
STRENGTH Lift 1 15 MIN CLOCK Every 30 Seconds Complete: 1 Power Clean + Jerk @70% of 1RM C+J Lift 2  6 Sets 1 Full Clean + 2 Split Jerks, ascending weight   ACCESSORY 20 MIN EMOM  Odd- Row for Cal/Assault Bike for Cals Even- Rest *alternate each round between rower and bike, each round is a sprint so you get rest after each minute.    FIT 16 MIN EMOM  Odd- 15/12 Cal Row Even- 12

Tuesday, September 19th

September 18, 2017
SKILL 3 Sets 10 Seated Barbell Press 10 Banded Tricep Extensions   WOD 14 MIN AMRAP 2 Rope Climbs 12 Handstand Pushups 12 KB Swings 32/24kg    ACCESSORY Front Squat 10-8-6-4-2, increasing weight   FIT 6 MIN AMRAP  2,4,6,8 etc Reps: Burpees Pullups Rest 2 Mins  6 MIN AMRAP 2,4,6,8 etc Reps: Burpees DB Power Cleans

Monday, September 18th

September 17, 2017
STRENGTH 1RM Snatch WOD 12 MIN EMOM 1 Full Snatch + 10 Wallballs *use 75-80% of 1RM Snatch    ACCESSORY 5 Sets 6 Parallette Kipping HSPU 12 Chest to Bar Pullups 60 Sec Hollow Hold (for this skill cycle we will be adding 1 rep to HSPU and 2 reps to Chest to bars each week. Pick a lower number for both to start so you can complete each set unbroken for the first week and then add from there. 60 sec Hollow H

Friday, September 15th

September 14, 2017
STRENGTH 4 Sets 2 Front Squats + 4 Back Squats @70% of 1RM    WOD 63-45-27 Reps: Double Unders 42-30-18 Reps: Row for Cals   ACCESSORY 4 Sets 2 Press + 3 Push Press + 8 Push Jerk use 50% of 1RM Jerk   FIT 4 Rounds  3 MIN AMRAP  3 DB Power Cleans 6 Burpees 9 Box Jumps Rest 1:30

Thursday, September 14th

September 13, 2017
WOD 20 MIN AMRAP  6 Thrusters 135/95lbs  8 Bar Facing Burpees 10 Chest to Bar Pullups   ACCESSORY Deadlift 20-10-10-10 *all sets same weight, 2 mins rest btw   FIT 7 MIN AMRAP  200m Run 25 Double Unders 20 Walking Lunges Rest 2 Mins  7 MIN AMRAP  20 Squats 15 KB Swings 10 Pushups

Wednesday, September 13th

September 12, 2017
STRENGTH Lift 1 15 MIN CLOCK Every 30 Seconds Complete: 1 Power Snatch @70% of 1RM Snatch  Lift 2 6x2 Snatch Pull 6 sets, 2 reps @90% of 1RM Snatch    ACCESSORY 21-18-15-12-9-6-3 Assault Bike Cals 7-6-5-4-3-2-1 Reps: D-Ball Cleans 150/100lb   FIT 5 Rounds (20 ON, 10 OFF) Hollow Rocks Mountain Climbers 12 MIN AMRAP  2,4,6,8 etc Toes to Bar DB Snatch alternating

Tuesday, September 12th

September 11, 2017
WOD 18 MIN CLOCK Every 2 Minutes Complete: 50ft Handstand Walk + 5 Muscle Ups *Scale for HS Walk= HS Hold 30 sec or 20 Shoulder Taps. Scale for 5 MU= 5-10 Dips. Keep work 1 min or less.    ACCESSORY 5 Sets 8 Strict Toes to Bar 16 Pushups 30 Sec Double KB Hold Overhead 20 Medball Cleans   FIT 15 MIN INTERVALS (30 ON, 30 OFF) 1) Row for Cals 2) Burpees Over Rower 3) Wallballs

Monday, September 11th

September 10, 2017
STRENGTH 5 RM Thruster then 2 sets of 5 reps @85% of 5RM   WOD 3 Rounds  5 Pullups + 10 Pushups + 15 Squats ( 2 Rounds) 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 155/105lbs (1 Round)   ACCESSORY 5 Rounds  100ft Prowler (men 4 plates/women 2 plates) 400m Run

Friday, September 8th

September 7, 2017
STRENGTH 4 Sets  3 Front Squats + 6 Back Squats @65% of 1RM   WOD For Time 800m Run 40 Goblet Lunges 24/16kg  40 Handstand Pushups   ACCESSORY 4 Sets 2 Press + 3 Push Press + 7 Push Jerks @50% of 1RM Jerk   FIT 14 MIN EMOM Odd- 12 Burpees Even- 12 DB Snatch alternating

Thursday, September 7th

September 6, 2017
SKILL 4 sets 5 Ring Rows (3 sec hold at top, 3 sec descent) 5 Windmills per arm w/DB   WOD 5 Rounds  20/16 Cal Row 12 Overhead Squats 115/75lbs  5 Bar Muscle Ups *scale for 5 bar mu's= 10 pullups    ACCESSORY Deadlift 20-10-10-10 (all sets same weight, 2 mins rest btw)   FIT 10 MIN AMRAP 200m Run 10 Toes to Bar 5 D-ball Cleans Midline Finisher  4 Rounds  10 Situ

Wednesday, September 6th

September 5, 2017
STRENGTH Lift 1 Clean and Jerk Waves  3 Reps @60%, 2 Reps @70%, 1 Rep @75% 3 Reps @70%, 2 Reps@75%, 1 Rep @80% 3 Reps @75%, 2 Reps @80%, 1 Rep @85% *Rest as needed between sets Lift 2 Clean Pull 10x1 10 sets, 1 rep @ 100% of 1RM Clean and Jerk    ACCESSORY 18 MIN CLOCK Every 3 Minutes Complete: 15/12 Cal Assault Bike 15 SDHP w/KB 32/24kg 1 Legless Rope Climb   FIT 4 Rounds 

Tuesday, September 5th

September 4, 2017
WOD 3 Rounds  5 MIN AMRAP  1 Rope Climb 10 Hang KB Snatch (5 per arm) 24/16kg  1 Rope Climb 10 Box Jump Overs 24/20'  Rest 2 mins    ACCESSORY 5 Sets, for quality  7 Strict Toes to Bar 14 Pushups 30 Sec Double KB Overhead Hold 20 Medball Cleans   FIT 7 MIN AMRAP  5 DB Power Cleans 10 Burpees Over Parallet Rest 2 Mins  7 MIN AMRAP  25 Double Unders 15 Squats

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