Dennis WODS 2.0

Category: Strength

  • 022125

    Cossack Squat 2×5 @4,6KG
    Zercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KG
    Weighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG
    2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG

    3R of:
    15 Suitcase March/hand @24KG
    15 KB Kneeling Around the World @12KG

  • 021925

    Back Squat 3×3 – 80(2), 70,70

    Bench Press 6×3 – 62kg
    Bent over DB Row 6×10 – 24kg

    Landmine Push Press – 2 handed – 3×10@30kg

    Kneeling landmine Press 3×8 @ 10kg
    Marching suitcase carry 3×20 @ 16kg

    LXJ raises 5kg – 10,8,6

  • 021625

    Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily

    4×4 Ski Erg (3min Rest) @ 2:15.5/500M

    45 Kneeling KB Drag @8-10KG

  • 021625

    Back Squat 3×12 @60KG

    Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m

    50 Kneeling Around The World/Side @16KG KB

  • 021325

    Power clean 3×3 @60kg
    Front Squat 3×3 @60kg
    Bench Press 6×3 @60kg
    Bent over DB Row 3×10 @22kg dbs
    LXJ Raises 3×10 @5kg plate
    Single arm single leg DB deadlift 3×10 @10kg
    KB drags 3×5/side @4kg DB
    Kneeling KB around the world 25/side @10kg

  • 021125

    Leg Press 115×12, 110×12, 105×15
    Some accessory Rear delt + Front Delt work

    Landmine Squat to Press work up to heavy 10. 35KG

    16M EMOM:
    1st Min – Cal Row 14,15,14,14
    2nd Min – Wall Ball 10KG 10,11,10,11
    3rd Min – 24″ Box Jumps 17,17,17,18
    4th Min – Rest

    Total = 168

  • 020825

    Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
    Assisted Nordic Curl 3×12

    Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10

    Suitcase Carry 20KG 3x 30s
    Shoulder Lateral Raise Accessory Work

  • 020625

    Back Squat 3×3 @ 60KG
    Back Squat 3×2 @70KG
    Back Squat 3×12 @40KG
    2 Handed Landmine Squat Press 3×10 @10,20,30KG
    Kneeling Landmine Press 3×10
    Standing Core Rotation 3×10 @5kg

  • 020425

    Work to Heavy Power Clean Triples – 60KG, 65KG(2)
    Landmine Jerk 3×5 @20KG
    Bench Press 6×3 @ 62.5KG
    Assisted Nordic Curl 3×12 @17.5
    Landmine Push Press 2×10 @10KG
    Kneeling Landmine Press 2×5 @10KG

  • 013125

    Pendulum squats
    Leg press
    Landmine cleans + jerks

    Zercher Squat 12-8-6-4 @40,40,45,50kg
    First set broken into 6,3,3

    Pull ups 10,8,6,4 all body weight

    11r of 500m ski
    60s rest

    Average 2:21.2/500m