Show all Bridgewater WOD Barbell Endurance Olympic Weightlifting Gymnastics GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 14, 2024Specialty Class Workouts 04-14-24Monday: Gymnastics Skill: Freestanding Handstand 5 Rounds for Quality :30 Handstand Hold 12 Ring Dips/Box Dips 15 American Kettlebell Swings Tuesday: Endurance Skill: Sprinting 10 Rounds 200 Meter Jog 100 Meter Sprint rest as needed to maintain high sprint speed (~2:00) Wednesday: Olympic Weightlifting Skill: Snatch Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up 5 x 2 Position Hang Snatch (light/Moderate) 5 x 1 Hang Snatch (~80-100%) 4 x 3 Snatch Pull @ 110% of max snatch Thursday: Barbell Skill: Volume Acclimation 15-10-8-5 Back Squat Pendlay Row Sumo Deadlift BridgewaterWODApril 14, 2024Workout of the Day 04-15-24Monday 30 Minutes, As Many Rounds as Possible Partner I Go, You Go, Full Rounds 5 Dumbbell Thruster 50/35 3 Burpee 1 Squat Clean As Heavy as Possible Tuesday 8x Every 1:30 2 Hang Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 5 Hang Power Snatch 135/95 15 Toes to Bar 10/8 Calorie Bike Wednesday Front Squat 5 x 5 *same weight across sets, add from last week Conditioning 3 Sets for Quality 16 Front Rack Reverse Lunge 20 Dumbbell Glute Bridge 1:00 Wall-Sit Thursday Strict Press 5 x 5 *same weight across sets, add from last week Conditioning QFINALS Workout TBD Friday 17 Minutes, As Many Rounds as Possible 17/14 Calorie Bike 17 Box Jump Step-Down :30 Hollow Hold rest 2:00 17 Minutes, As Many Rounds as Possible 300 Meter Run 10 Wallball 30/20 10 Sprawl Saturday QFINALS Workout TBD Sunday Strict Pull-Up 5 x 5 *same weight across sets, add from last week Conditioning 15:00 As Many Rounds as Possible 300 Meter Row 4 Bar Muscle-Ups 50 Double Unders BridgewaterWODApril 7, 2024Workout of the Day 04-08-24Monday 30 Minutes, As Many Rounds as Possible 5 Chest to Bar Pull-Ups 10 Burpee 15 Air Squat 1 Power Clean 225/155 Tuesday 8x Every 1:30 3 Position Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 8 Hang Power Snatch 115/85 12 Toes to Bar 10/8 Calorie Bike Wednesday Front Squat 5 x 5 *same weight across sets, add from last week Conditioning 8 Minutes, As Many Thrusters as Possible 135/95 *top of every minute 40 Double Unders Thursday Strict Press 5 x 5 *same weight across sets, add from last week Conditioning 5 Rounds 300 Meter Row 3 Turkish Get-Up ea. G/Y Friday 16 Minutes, As Many Rounds as Possible 16/13 Calorie Bike 16 Single DB Step-Ups rest 2:00 16 Minutes, As Many Rounds as Possible 200 Meter Run 16 Sit-Ups 16 Walking Lunges Saturday Conditioning Partners Share Reps 100-80-60-40-20 Deadlift Push-Up *Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225 Sunday Strict Pull-Up 5 x 5 *same weight across sets, add from last week Conditioning Half "Bad Karma" 25-20-15-10-5 Barbell Curls 5-10-15-20-25 Kettlebell Swing G/Y GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 7, 2024Specialty Class Workouts 04-07-24Monday: Gymnastics Skill: Freestanding Handstand For Time 1-2-3-4-5-6-7-8-9-10 Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round) 20-18-16-14-12-10-8-6-4-2 Alternating Front Rack Walking Lunges 40/30# Tuesday: Endurance Skill: Breathing 6 Rounds for Time 600 Meter Run 400 Meter Bike 300 Meter Row 200 Meter Medball Run 100 Cross-overs or Double Unders Wednesday: Olympic Weightlifting Skill: Clean & Jerk 3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump 5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull Thursday: Barbell Skill: Volume Acclimation 15-12-10-8 Back Squat Pendlay Row Sumo Deadlift GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterApril 1, 2024Specialty Class Workouts 04-01-24Monday: Gymnastics Skill: Bar Muscle-Up 20:00 As Many Rounds as Possible 500 Meter Row 15 Abmat Sit-ups 5 Bar Muscle-ups / Chest to Bar Pull-Ups Tuesday: Endurance Skill: Surviving 4 x 11:00's As Many Rounds as Possible w/ Partner A. Bike + B. Row + C. Double Unders + D. Ski + Wednesday: Olympic Weightlifting Skill: Snatch 3 Set Warm-Up 10 Prone Swimmers :30 ea Weighted KB ankle stretch, 8 Sotts Press, Forward & Back Quadruped walk 5x Snatch Balance + Overhead Squat 5x Paused Snatch Pull + Low Hang Power Snatch + Low Hang Snatch 5x 1 Snatch Thursday: Barbell Skill: Deadlift Build to a heavy set of 1 Rack Pull (right below knee) Build to a heavy set of 10 Stiff Leg Deadlift Build to a heavy set of 10 RDL 3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift BridgewaterWODMarch 31, 2024Workout of the Day 04-01-24Monday 30 Minutes, As Many Rounds as Possible 50 Double Unders 25/20 Calorie Row 10 Squat Cleans 135/95 Tuesday Strength 8x Every 1:30 1-3 Hang Power Snatch Conditioning 5 Rounds, Partner I Go, You Go, Full Rounds 10 Hang Power Snatch 95/65 10 Toes to Bar 10/8 Calorie Bike Wednesday Strength Front Squat 5 x 5 *same weight across sets Conditioning 10 Minutes As Many Rounds as Possible 50 Meter Walking Lunge :50 Plank Thursday Strength Strict Press 5 x 5 *same weight across sets Conditioning 3 Rounds 400 Meter Run 21 Kettlebell Swings R/G Friday 15 Minutes, As Many Rounds as Possible 15/12 Calorie Bike 15 Pull-Ups rest 2:00 15 Minutes, As Many Rounds as Possible 200 Meter Run 2 Rope Climbs Saturday Partners Share Reps 100-80-60-40-20 Deadlift Push-Up *Deadlift goes: 135/95, 185/125, 225/155, 275/205, 315/225 Sunday Strength Strict Pull-Up 5 x 5 *same weight across sets Conditioning 3 Rounds 21 Wallballs 30/20 15 Kettlebell Swing R/G 9 Box Jump 30/24 BridgewaterWODMarch 24, 2024Workout of the Day 03-25-24Monday Strength 8 Minutes, Every Minute on the Minute 1-3 Power Clean Conditioning 20:00 As Many Rounds as Possible Partner I go You go Full Rounds 5 Ball Squats 14/10# / Wallballs 30/20 3 Sprawl / Burpee 1 Power Clean 115/75#, 225/155# Tuesday Strength 10-8-6-4 Strict Pull-Up Conditioning Break up however you choose (1 person works at a time) 2 Rounds 50 Ring Row or Weighted Pull Up 35/25 60 Calorie Bike 70 Single Arm Snatch 40/30, 60/45 Wednesday Conditioning 30 Minutes, As Many Rounds as Possible Partners Share Reps & Run together 300 Meter Run 2 Rope Climbs 15 Push-Ups 100 Jump Rope / Double Unders Thursday Strength 10-8-6-4-2 Box Squat Conditioning 12:00 Max Distance Partners, I Go, You Go 250 Meter Row Friday Conditioning Partners Alternate Movements 10 Total Rounds 200 Meter Run 15 Toes to Bar 12 Box Jump Overs 24/20 15/12 Calorie Bike 20 Squats w/ Wallball 30/20 Saturday Conditioning Partners Alternate Movements 21:00 As Many Rounds as Possible 18 Step-Ups 40/30, P2 Hollow 15 Push Press P2 Bottom Squat Hold 12 Renegade Rows P2 Bar Hang Sunday Strength 3 x 3ea Turkish Get-Up Conditioning 800 Meter Run 800 Meter Suitcase Carry R/G 800 Meter Run GymnasticsOlympic WeightliftingEnduranceBarbellBridgewaterMarch 24, 2024Specialty Classes 03-25-24Monday - Gymnastics Skills: Toes to Bar & Pistols 5 Rounds 12 Toes to Bar 12 Alternating Pistols Tuesday - Endurance Skill: Steady Zone 2 Cardio 2 Rounds (50:00 Cap) 1 Mile Run 100 Calorie Bike 100 Calorie Row 100 Double Unders Wednesday - Olympic Weightlifting Skill: Clean & Jerk 5x Paused Clean (mid shin) + Push Press + Push Jerk 5x 2 Clean and Jerk 4 x 3 Pause (:03) Front Squat Thursday - Barbell Skill: Hip Hinge Build to a heavy set of 3 Rack Pull (right below knee) Build to a heavy set of 3 Stiff Leg Deadlift Build to a heavy set of 3 RDL 3 Sets of (lite weight) 8ea Single Leg RDL dbells 10 Snatch Grip Deadlift 10 Deadlift