Dennis WODS 2.0

Category: Anaerobic

  • 060225

    Warm up – Bike @ 100 calories

    22 min EMOM
    15-20 push ups @ 20
    12-16 Hang Power Clean @40KG @8

    6R of
    30 cals row – 85-90% effort
    30s max rep Hang Power Clean @ 5
    90s Rest

  • 051725

    Bench Press RPT
    60kg x10
    55Kg x11
    50kg x 15

    3×5 Pull ups at 12.5kg, last set 10kg

    RPT Leg Press
    140 x10
    130 x11
    120 x12

    5r: 500m Row
    30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
    90s Rest

  • 042325

    4R Warm Up:
    12 DB Press @7.5KG
    15 Inverted Row
    20 BW Glute Bridge

    Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105

    Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67

    20-30-40-50-40-30-20 Wall Balls
    45S Sprint between rounds at 4:30

    Stopped after the run after 50 Wall Balls 17:41

  • 042025

    3-2-1-3-2-1
    Superset Bench Press 61,66,70,65,70(1), 70(f)
    Weighted Pull up 10,15,20,13,17.5,20.5

    4R:
    15 Dips
    15 Shrugs @30KG DB


    Tristan
    2 minutes work/ 1 minute rest
    Repeat 4 times
    7 deadlift 80KG @12,8,4,16
    14 cal ski erg

    1. Max burpees with the remaining time
    2. On your last rounds increase your work time limit to 3 minutes

  • 041225

    Warm up
    1k Ski
    1k Row

    3-2-1-3-2-1 of
    Bench Press 60,64,68,64,68,71
    Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)

    4 rounds for NFT
    12 single arm db shoulder press (
    each arm)
    12 db reverse flys

    4 rounds for NFT
    12-15 ring dips12
    single arm trx rows (each arm)

    100 calorie bike for time – MAX EFFORT: 7mins

    6R:
    2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
    1Min Rest

    PM – 40min Easy Run

  • 040525

    1k Run – Every 250m 15 Push Ups

    3-2-1-3-2-1 of
    Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
    Weighted Pull Ups6,10,16,10,16,20.5

    5R:
    90s of:
    14 cal bike + Max Thrusters @30kg @5,7,7,7,7
    90s rest

    4x15s Front Rach Hold @90,100,110,120KG

    PM:
    3.5km Run + 1.5km Walk

  • 040325

    100 Cal Ski Warm Up

    18 minute EMOM
    Minute 1 – 15 db push press @12.5KG DBs
    Minute 2 – 12 deadlift 50KG @50KG

    5R:
    500m ski erg – 85-90% effort
    30s max effort burpee pull ups
    90s rest after each round

    1.7K Walk after. Hamstring hurts cant run.

  • 031125

    Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107

    Push Press 3-2-1-3-2-1 @50-55-60-55-60-65

    20min AMRAP
    10m Sled Push @10KG
    15 Ass Bike Cals
    20 Alt DB Snatch 15KG
    6R +10m

    PM – 30min Zone 2 Recovery Run

  • 022725

    100 cal ski warm up

    18M EMOM
    60s 15 push ups (last 3R 12 push ups)
    60s 24kg KB sumo dl high pull 15r (last 3 r 12r)

    5R of:
    2min 20cal row + 5 push press (30kg)
    1min rest