Show all Bridgewater WOD Barbell Endurance Gymnastics BarbellMarch 12, 2023Barbell 03-13-23Monday International Bench Day A. 5 x 5 Pause Bench Press B. 3 x 8 Barbell Bent Over Row C. 3 x 8 Pause Dips & Pause Chin-Ups D. 3 x 15 Barbell Rev Curls & 20 Barbell to Face Curls Tuesday A. 5 Sets 3 Deadlift 16 Dual Kettlebell Deadlift 30-50 Heels Elevated Bridge March B. 3 x 10 Power Row C. 3 x 10 GHDSU & 20 Hip Extension Thursday A. 12-10-5-5-5 Front Squat B. 3 x 6ea Front Rack Step Back Lunge C. 3 x 12 Dual DB Front Squat D. Glute Finisher TBD\ BridgewaterWODMarch 12, 2023Workout of the Day 03-13-23Monday Strength 30EMOM Minute 1: 2-3 Seated Double Jump Overs Minute 2: 3 Power Snatch Minute 3: Rest Tuesday Strength 8-6-4-2 Bench Press *superset w/ 30-50 Pull Aparts 8-6-4-2 Strict Pull-Up *superset w/ 30-50 Band Tri Ext Conditioning 5 Minutes, As Many Rounds as Possible 5 Pull-Ups 10 Burpees Wednesday Conditioning Partners, 30:00 Row *switch every 1:30 Max Calories Thursday Strength 3 x 10-15 Back Squat 3 x 20 Front Rack Reverse Lunge Conditioning Partner I Go, You Go, Full Rounds 3 Each 8 Dumbbell Thruster 8/10 Calorie Bike Friday Conditioning 5 Rounds for Time (30 Cap) 400 Meter Run 30 Double Unders 2 Rope Climbs 10 Clean & Jerks 95/65, 135/95 Saturday Conditioning Partner Murph 800m Run together 100 Pull-Ups 200 Push-Ups 300 Air Squats 800m Run together *share the reps, partition as desired, 1 person works at a time Sunday Strength 3 Sets 8 Strict Press 12ea Single Arm Row 25 Band Hi-Pulls Conditioning Teams of 3 15 Minutes as Many Calories as Possible Assault Bike BridgewaterWODMarch 5, 2023Workout of the Day 03-06-23Monday Conditoning Billy's Favorite Workout 30 Minutes, As Many Rounds as Possible with Partner I Go, You Go, Full Rounds 5 Deadlift as heavy as possible 10 Strict Pull-Up 15 Push-Ups Tuesday Strength 10 Sets Every :50 2 Hang Power Clean Conditioning 21-15-9 Hang Power Clean 95/65, 135/95 *200 Meter Run after each Wednesday Conditioning 5 Rounds 12 Handstand Push-Ups 50 Double Unders 12 Dual Front Squat 35/25, G/Y Thursday Conditioning For Time 200 Meter Run 0.3 Mile Bike 400 Meter Row 500 Meter Run 0.6 Mile Bike 700 Meter Row 800 Meter Run 0.9 Mile Bike 1000 Meter Row Friday Conditioning 5 Rounds w/ Partner, Split as Desired 20/16 Calorie Bike 20 Burpee 20 DBall Cleans 20 Pull-Ups 20 Wallballs Saturday Conditioning 20:00 As Many Rounds as Possible Teams of 3 Partner 1: 200 Meter Run Partners 2 & 3: "Beefy Jack" 10 Push Press 95/65, 155/105 10 Kettlebell Swings G/Y, R/G 10 Box Jumps 24/20, 30/24 Sunday Conditioning Teams of 3 45:00 Time Cap 2 Rounds 400 Meter Sled Push 45/35 100 Calorie Bike 20 Rope Climbs 100 Calorie Bike BarbellMarch 5, 2023Barbell 03-06-23Monday A. 5 x 5 Pause Bench Press B. 3 x 12 Barbell Pendlay Row C. 3 x 12 Pause Dips & Pause Chin-Ups D. 3 x 15 Barbell Curls to Face & 20 Barbell Hi-Pulls Tuesday A. 5 Sets 4 Deadlift 16 Dual DB Deficit RDL 30-50 Heels Elevated Bridge March B. 3 x 10 Power Row C. 3 x 10 GHDSU & 20 Hip Extension Thursday A. 12-10-8-5-5 Front Squat B. 3 x 6ea Front Rack Step Back Lunge C. 3 x 8 Dual DB VMO Squat D. Glute Finisher TBD GymnasticsFebruary 26, 2023Gymnastics 02-27-23Monday Skill: Handstand Push-up For Time 15 KB Sumo Deadlifts 30 Handstand Push-ups 15 Kb Sumo Deadlifts Rest 1:00 15 Russian KB Swings 20 Strict Handstand Push-ups 15 Russian KB Swings Rest 1:00 15 American KB Swings 50ft Handstand Walk 15 American KB Swings BridgewaterWODFebruary 26, 2023Workout of the Day 02-27-23Monday Strength Front Squat 5-1-5-1-5, heavy 5's and only slightly heavier singles Conditioning 8 Minutes, As Many Rounds as Possible 5 Pull-Ups 10 Push-Ups 15 Air Squat Tuesday Strength 16 Minutes M1: 2 Power Clean + 1 Push Press or Push Jerk M2::30 Front Leaning Rest Conditioning "Heavier Grace" 30 Clean & Jerks 135/95, 185/125 Wednesday Conditioning @ 0:00 "Karen" 150 Wallballs @ 10:00 "Annie" 50-40-30-20-10 Double Unders Sit-Ups @20:00 800 Meter Run Thursday Strength 3 Sets 12ea Single Arm Hi-Pull :30 Side Plank ea. Conditioning Partner I Go, You Go, Full Rounds 3 Rounds Each 12 Sprawl / Burpees over Rower 18/15 Calorie Row 12 Kettlebell Swings G/Y, R/G Friday CrossFit Open 23.3 TBD Saturday Conditioning "Jerry" 1 Mile Run 2000 Meter Row 1 Mile Run Sunday Conditioning 18 Minutes, As Many Rounds as Possible 1 Rope Climb 12 Wallballs 14/10, 20/14 12 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G 50 Double Unders EnduranceFebruary 26, 2023Endurance 02-27-23Tuesday BURST Training @Bridgewater HS Track (15x) 100m Sprints + relaxed pace jog/walk 300m BarbellFebruary 26, 2023Barbell 02-27-23Monday International Bench Day A. 5 x 5 Pause Bench Press B. 3 x bicep curl 21s C. 3 x 12 Pause Dips & Pause Chin-Ups D. 3 x deadstop tricep ext Tuesday A. 5 Sets 6 Deadlift 16 Dual KB Sumo DL 30-50 Banded Hamstring Curl B. 3 x 15 Power Row C. 3 x 10 GHDSU & 20 Hip Extension Thursday A. 12-12-12-12 Front Squat B. 3 x 6ea Front Rack Step Back Lunge C. 3 x 8 Dual DB VMO Squat D. Glute Finisher TBD