: Kettlebell Swings, squats. Swim 100m before each round.

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Deborah Houston
6 years ago
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1 H2O WODs: Basics / Beginners: 5 Rnds: Swim 50m, 3 Burpees, 6 Push-ups, 9 Squat 5 Rnds: Swim 50m, 25 Pushups 5 Rnds.: 100m Swim, 20 Push-ups, 20 Sit-ups, 20 Squats 10 Rnds.: 25m Bear-Crawl, 25m Swim 4 Rnds.: 20 Pushups, 30 Squats, 50m Swim 5 Rnds.: 15 Squats, 5 Bottoms Up, 15 Pushups, 100m Swim : Kettlebell Swings, squats. Swim 100m before each round. PSS: 30 Pushups, Swim 50m, 30 Squats, Swim 50m, 20 Pushups, Swim 50m, 20 Squats, Swim 50m, 10 Pushups, Swim 50m, 10 Squats, Swim 50m 3 Rnds.: Swim 50m, 25 Pushups, Swim Underwater 25m, 25 Squats WOD 1: 3 Rnds; 50m swim, 2 row WOD 2: 4 Rnds; 50m swim, 15 sandbag squat, WOD 3: 5 Rnds; 50m swim, 10 KB-Swing WOD 4: 5/10 Rnds; 50m swim, 10 Burpees WOD 5: 5/10 Rnds; 5 Hang squat clean, 10 pushups, 50m swim WOD 6: 5 Rnds; 12 pull ups, 12 Thrusters, 25m under water, 25m Swin WOD 7: 10 burpees, 50m swim, 10 pull ups, 50m swim, 10 Squats, 50m swim, 10 dips, 50m swim, 10 situps, 50m swim, 10 back extensions, 50m swim WOD 8: 30 wall ball, 30 air squats, 30 pushups, (faster as you can) 20 wall ball, 20 air squats, 20 pushups, (faster as you can), 10 wall ball,10 air squats, 10 pushups,100 swim (faster as you can) WOD 9: swim 10 largos - do 10 push-ups, swim 10 largos - do 10 sit-ups, swim 10 largos - do 10 squats, swim 8 largos - do 20 push-ups,swim 8 largos - do 20 sit-ups,swim 8 largos - do 20 squats,swim 6 largos - do 30 push-ups, swim 6 largos - do 30 sit-ups, swim 6 largos - do 30 squats, swim 4 largos - do 40 pushups, swim 4 largos - do 40 sit-ups, swim 4 largos - do 40 squats, swim 2 largos - do 50 push-ups, swim 2 largos - do 50 sit-ups, swim 2 largos - do 50 squats

2 Intermediate / advanced: Swim Murph * scale pull ups, push-ups, air squats as needed 800 swim, 100 pull ups, 200 push-ups, 300 air squats, 800 swim Wall Ballin 500 swim, 50 wall ball, 400 swim, 40 wall ball, 300 swim, 30 wall ball, 20o swim, 20 wall ball, 100 swim, 10 wall ball jh 29 :20 10/23/10 10, 9, 8, 7, 6, 5 1 Pull ups Walk Lunges Sit ups with Med ball Sprint 50 (odd free, even stroke other than free) 15 AMRAP 12 X Dips on bleachers or starting blocks Sprint 25 yards (IM Order) Walk Lunge 15 yards back, Bear Crawl next 15 yards back to pool end. 3 Rounds 20 dumbbell push up with row L/ row R 15 KTE or V Ups 3 Rounds 20 burpee pull ups Partner Workout * no partner do burpee by yourself. Pair up swimmers by comparable speed. 50 free w 10 partner burpees (facing partner each swimmer does a burpee and high 5 s the other overhead). 50 free w 8 partner burpees 100 free w 6 partner burpees 100 free w 4 partner burpees 200 free w 2 partner burpees 3 Rounds of: 100 FREE 5 squats, 5 diamond push-ups Plus 50 FREE 10 squats, 10 hands outside shoulders (wide) push-ups = 1 Round Swim 25,50,75,100,125,150 (start at end where pull up bar is located) 5 pull ups on even rounds (50,100, 150), Plus 5 KTE (knees to elbows) 10 mule kicks, 10 sit ups at opposite end of pool. Swim Angie 400 or 300 or * based on level 100 pull ups 100 push-ups 100 air squats 100 sit ups 200 or 150 or 100 swim * based on level

3 WOD: Ladder push-ups 10 sit ups 10 air squats Rounds For Time 20 sec L sit (use bleachers or bench on deck) 20 air squats 15 push-ups 10 pull ups *no pull up bar alternate narrow and wide stance push ups. Swim 150 *scale swim to 100 for beginners Side Planks L/R on kickboard: 30 R side, palm on head, elbow pointed to ceiling (use kickboard for support under elbow on deck) Then sprint 25 kick with your board and get out and hold plank: 30 L side. X 8 rounds. Kelly Swimming Warm up hard rubber ball toss to lane members while treading water for :30 then sprint 50 return without touching the wall repeat tread water while tossing the ball > sprint for 5 Rounds. * no partner tread water w hands up for :30 then sprint. 5 Rounds for time 100 swim 30 step ups plyo box /starting block/ bleacher or bench 30 Mountain climbers every 5 th mtn climber 1 push up *best to wear old shoes for the mtn climbers on deck or water shoes or your Vibram 5 s. Swim w Balling for time.(#20/#12) Wall Ball 30, swim 50 Wall Ball 25, swim 100 Wall Ball 20, swim 150 Wall Ball 10, swim Rounds for time. Bring your set of dumb bells to the pool. 150 Free then dumb bell snatch L arm 15, R arm 15, 30 ab mat sit ups, :30 of max pull ups (push-ups if no bar) 100 Free then 50 Free then 200 Ladder 200 free * odd lengths swim w fists, even lengths head up like Tarzan then > 20 X **air squats, 20 X dips (bleachers, blocks,), 20 X V ups 150 sprint > then 15 squats, dips, v ups 100 free * odd fists, even Tarzan, then 10 squats, dips, v ups 50 sprint > then 5 squats, dips, v ups 10 AMRAP: sprint 25 get up and out do 1 push up

4 8 rounds: swim 25 any stroke other than free, 25 free back = air squats, 20 sit sit ups, 10 burpees 5 Rounds: 45 kettlebell swings or dumbbell swings swim Rounds for Time 300 swim 30 X 1 arm dumbbell thrusters (15 R/ 15 L) #35 30 X 1 arm push up and row (15 X R / 15 L) #35 30 X dumbbell swings (like kettlebell swings) #35 Swim Jackie Swim Thrusters (#45) 30 Pull Ups (no pull up bar sub chest to floor push-ups) Swim Cindy 30 AMRAP: swim pull ups * no pull up bar? Sub deep end in the water muscle ups, weight your ankles if you can. 10 push-ups 15 air squats Swim Cindy On the 2 minutes, every 2 minutes. For 15 rounds or 3o minutes. Swim 50 *, 5 pull ups **, 10 push-ups, 15 air squats. ** if your pool has no pull up bars, complete 6 deep end muscle ups or press outs from deep water with hands on the bulk head, lock out elbows for full extension : 100 swim, dumbbell power cleans, pull ups, V ups, dumbbell dead lifts. (#40/#30 ) JH 30:01 *swim the 100 after each round, start with 100 swim =7 swims. 5 Rounds for time Swim 150 free * no pool then run 400 each round 25 X (#45) Kettlebell swings 15 X L arm dumbell snatch (#25) 15 X R arm dumbbell snatch (#25) 24:09 JH One Time Through for Time: partition the exercises any way you want. Swim in any order, mix up swims and tasks as you desire. Do not break up the 200 s once you start your 200 free, finish the 200 free before moving on to something else. Just get it done with good form. 50 pull ups * no pull up bar? sub deep end muscle ups. 60 push-ups 70 dips 80 air squats 200 IM (fly, back, breast, free) 200 Free 200 Kick 200 Pull 200 Stroke no free, choice * times ranged from 25:30 to 32:00

5 5 Rounds for time: 5 pull ups (sub deep end muscle ups) 10 push-ups 15 wall ball (#20/#12) For time. One time through. 300 swim 30 pushups 30 sit ups 30 dips 300 swim. Swim 50 (as many deep water press outs from bulk head until 1 min) R: 15 X 4 Rounds. ez 50. Swim 100 I.M (as many V ups until 2 min) X 4 Rounds then ez 50. Swim 200 Free (as many Dumbbell Thrusters as you can unitl 3:15) X 2 Rounds then ez 50. Swim 500 Free and 50 Kettle Bell Swings for time Every 2 minutes complete the following for 6 Rounds or 12 minutes. 50 yard sprint 5 pull ups or sub 7 press outs from bulk head in the remaining time until 7 min complete as many burpees as you can. Total the number of burpees for all rounds. 30 pull ups (deep water muscle ups as sub) 100 free 30 dips (use starting blocks or bleachers) 100 free 30 push-ups 100 free 30 air squats 100 free :30 plank hold L; :30 plank hold R swim 100 :30 handstand hold swim , 9, 8, 7.1 Swim 50 odd (9,7,5,3,1), swim L arm only down 25, swim R arm back 25 on even (10,8,6,4,2). Pull ups, Air Squats, Kick outs (double leg mountain climber to back extension hold), Sit Ups. 4 Rounds for time of: 15 wall ball (#20/#12), 15 Sit ups w Dynamax Ball (Overhead to between legs), 15 push-ups hands on Dynamax ball, Swim 100 yards.

6 For Time - heads up (Tarzan) backstroke flag to flag, no wall turn, no touching bottom. 20 push-ups, 20 air squats - scull flag (head up, hands do not go outside of shoulders) to flag, no wall turn,. 15 push-ups, 15 air squats 100 swim - on back dolphin kick flag to flag, no wall turn. 10 push-ups, 10 air squats 8 Rounds for Time: ODD Rounds> 25 swim, get up and out, 10 walk lunges, 2 leg hops - down the side deck 25 yards back to start EVEN Rounds >25 fly, get up and out, 10 walk lunges, ninja jumps (jump 180, land softly with knees bent and hips low) - down the side deck 25 yards back to start 15 MIN AMRAP 1 X 50 swim 2 X Pull ups (sub press outs on bulk head or deck, high elbow press out to arms locked out) 3 X Overhead squats (PVC or scale Oly Bar as appropriate) 4 X Walk lunges with bar or pole behind neck 5 X Burpees jump over bar 6 X Sit Ups 7 X Push-ups on bar or strict hand release push-ups on deck. 1 ROUND FOR TIME 20 Prisoner Squats 50 Free 30 Jump to 12 target above your reach 100 Free - 20 jumps 150 Free - 10 jumps 20 Prisoner Squats For Time 1 min R 1 min max pull ups 1 min R * sub press outs from pool or ground to overhead with something heavy 1 min R 1 min max reps wall ball (#20/#12) 1 min R 1 min R 1 min max push-ups (hand release) 1 min R 1 min max sit up and toss wall ball to wall 1 min R For Time: 10,9,8.7, 1 of KettleBell swings (#53/#35) Burpee to KettleBell and then take KettleBell from ground to overhead Goblet Squats w KettleBell Swim 100 after each round.

7 AMRAP for 10 MIN Swim 25, 5 push-ups Swim 25, 5 pull ups or deep water press outs. For Time. Use pace clock to time 1 min intervals. Get up and get out of water. I loaded a #75 Oly bar for the deck of the pool for all tasks. Scale as necessary. Sub dumbbells (#40/#25) 1 min max reps push press 1 min max reps summo dead lift high pull 1 min max reps barbell roll outs 1 min max reps power cleans from the ground 1 min max reps of back squats 5 Rounds for time Start holding on wall and kick for :20 hard. Swim 50. Return to wall and kick hard for :20. Get up and out on deck. Complete 10 air squats, 10 burpees, 10 V ups. Weight Plate Workout. Warm Up, 150 pull, 100 kick 6 X 75 s L arm 25, R arm 25, Swim 25 R:10 24 min AMRAP (as many rounds as possible) With a weight plate (#15/#15/#35) for all exercises on deck and 100 swim. 100 Swim 6 reps each of the following: Overhead plate lunges Overhead squats with plate Weight Plate swings from between legs to overhead (like kettlebell swings) Bent over rows with plate Reverse lunge with twist. Lunge back with L leg and twist R with plate. Wood chops with plate. 3 L and 3 R. Start from ankle and bring plate up and over R shoulder to full extension. Swim Gone Bad We brought our #75 loaded Olympic Bars and #20 wall ball to the pool deck for the following: 5 rounds for time > Swim x wall ball 20 x Summo Dead Lift High Pulls (wide grip) 20 x push press Rest 1 min between each round

8 5 Rounds for Time Swim 50 5 press outs from deep end (hands on bulk head, try and keep elbows above hands, raise body up and out of pool to locked elbows) 5 V ups (use a kick board for comfort on deck) 5 L Pull Ups (sub 15 push-ups alternating narrow hands diamond to wide hands each push up) 5 wall climbs (start in plank with feet on wall, walk hands and feet up wall to straight back, walk back down wall to plank and stand = 1 rep CF w Swim 3 Rounds: (bring your Olympic Bar and weights to the pool deck sub #50 dumbbells) Swim complex of 5 DL, 3 power cleans, 1 push press (#115) Swim complex Swim complex WOD 1: 6 Rnds.: 25 Wall Ball, Swim 50m. WOD 2: 6 Rnds. Swim 50m, 10 pushups, Swim 50m, 5 burpees WOD 3: 2 AMRAP: 8 rounds 2 Rounds of swim 50 pull ups leave on the 2 min 2 Rounds of swim 50 wall ball 2 Rounds of swim 50 slam ball 2 rounds of swim 50 sit up and toss From 500 to 100: 500 swim 50 Thrusters # swim 40 Kbell swings # swim 30 SDLHP #45 20 pull ups * sub hand release push-ups 100 swim 10 hang knees to elbows * sub V Ups or Hollow Rocks Bring dumbbells to deck 5 Rounds for time Swim 100 Dumbbell Squat Cleans X 8 (#35) Push press X 10 (#35 dbells) V Ups X 12 More Dumbbells 5 Rounds for time (#45/#25) 100 Free 10 swings (single dbell) 5 Hang Power Cleans (dbells) 5 Front Squats (dbells) 5 L arm Dbell snatch (single dbell) 5 R arm Dbell snatch (single dbell) 300 broken at the Fly 20 push-ups 50 Back 20 V ups 50 Breast 20 burpees 50 Free 20 Deep end Press outs (or pull ups if your pool has a bar) 50 Kick on back - 20 Air squats 50 Feet First 20 Dips (from bleachers or starting block)

9 From the Block FAST 50 s For Time: 50 swim from the blocks fast 10 burpee pull ups. (no pull up bar? sub 3 pushups with every burpee!). 50 from the block fast 8 burpee pull ups. 50 from the block fast 6 burpee pull ups. 50 from the block fast 4 burpee pull ups. 50 from the block fast 2 burpee pull ups. 50 from the block fast! Long Workout pre-season conditioning 3 Rounds for time: Run 1200, swim 300, 8 pull ups, 10 burpees, 12 step ups 6 each leg (24 box or bleacher or starting block) w dumbbell (#25/#45) and press overhead at top of box, 15 dumbbell swings, 18 sit ups.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with