WOD Blog

WOD 01/18/2020

1/17/2020

Saturday Class time at 8 AM - 3 Partner Workout
1 Partner Works at a time
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For time:
4 x 12/9 Cal Assault Bike Each
then
120 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
then
3 x 12/9 Cal Assault Bike Each
then
90 Front Squats - same
then
2 x 12/9 Cal Assault Bike Each
then
60 Hang Squat Cleans - same
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Each Partner has to follow each other doing the Assault Sprints Then break up as they wish on the BB Movements.

WOD 01/17/2020

1/16/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
Work Sets - E3M
3 Reps @50%, 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
---
WOD: 30 Min AMRAP
10 Double Russian KB Swings - 35/18 L1, 44/26 L2, 53/35 L3
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
15 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
25 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
50 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry

WOD 01/16/2020

1/15/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
Work Sets - E3M
3 Reps @50%, 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
---
WOD: For time
1200 Meter Row
30 Back Squats @ 50%
Rest 2 Mins
then
1000 Meter Row
20 Deadlifts - same weight
Rest 2 mins
then
800 Meter Row
10 Power Cleans - same weight

WOD 01/15/2020

1/14/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
5 Burpees
---
WOD: 40 Min Ladder
1-2-3-4-5-6-7-8-etc……
KB Devil Press - 35/26 L1, 53/35 L2, 70/53 L3
Calorie Assault Bike
*After completion of every 3rd Rounds (3,6,9,12,etc…) 20 Meter Sled Push

WOD 01/14/2020

1/13/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
---
Strength: Strict Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
Work Sets - E3M
3 Reps @50%, 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
---
WOD: E3Ms x 5 Sets w/ 3 Min Rest between efforts
12 DB Push Press - 25/10 L1, 35/25 L2, 50/35 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
Max Double Unders in remaining time
OR
Accessory - Upper Body Hypertrophy
1). Cuban Press - 3 x 12 Reps
2). Single Arm DB Press - 3 x 12 Reps each arm
3). Inverted Ring Rows - 3 x 12-15 Reps
Super Set
4a). Banded Pull Ups - 3 x 25 Reps
4b). Banded Dips - 3 x 25 Reps
*Rest approx 90 seconds between couplet

WOD 01/13/2020

1/12/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
15 Russian KB Swings
Strength: Deadlift - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
3 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
---
Skill: Single Box Jumps - 5 Min Practice
3 x 5 Jumps - each leg - build up
---
WOD: For time 21-15-9
Calorie Row
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 01/11/2020

1/10/2020

Saturday Class Time at 8 AM: 3 Person Partner Session
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30 Min AMRAP

*Split up as you wish. Each station has to be finished prior to moving to next station.

15 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
30 Toe 2 Bar
45 Calorie Row

WOD 01/10/2020

1/9/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Bench Press
---
Lift: Bench Press 5/40, 5/55, 3/70, 2/80, 1/90-95, 1/105, 1/110?
---
WOD: 4 Rounds for time
25 Bench @50%
25/20 Calorie Assault Bike
OR
Accessory- Upper Max Effort
A) Strict Pull Ups - 4 x Max Reps
B) Dips- 4 x Max Reps
C) Seated Alternating DB Presses - 4 x 10 Reps
D) DB Row - 4 x 10 Reps (each arm)

WOD 01/09/2020

1/8/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
15 Empty Bar Back Squats
---
Lift: Back Squat 5/40, 5/55, 3/70, 2/80, 1/90-95, 1/105, 1/110?
---
Skill: Double Unders - 5 Min Practice
---
WOD: 20 Min AMRAP
“Ladder”
5-10-15-20-25-30-35-etc……
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Single Unders x 5 L1, Double Unders x 2 L2, DU's x 5 L3

WOD 01/08/2019

1/7/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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WOD: For time
Assault Bike 300 Calories
Row 3K
Run 3K
*Break up as you wish