WOD Blog

WOD 08/04/2021

8/3/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Deadlifts - from mid shin
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Strength/Lift #1: Deadlifts @ Max Load
12 Mins to find a 3 RM
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Strength/Lift #2: Pause Strict Press
10 Mins to find a 10 RM
*Pause 1 second on front rack
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WOD: For time
21-15-9
Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
Burpees
Hang Knee Raise L1, T2B L2&L3
Push Ups L1, Elevated feet Push Ups L2, HSPUs L3
*Modify to be done in 20 Mins or less

WOD 08/03/2021

8/2/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill Work #1: Chest to Bar Iso Hold for 10 Seconds
EMOM x 5
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Skill Work #2: Bent Arm Isometric Hold for 10 Seconds
EMOM x 5
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WOD: Part A
8 Min AMRAP
8 Strict Pull Ups
4 Wall Walks
*Rest 5 Mins then Part B
Part B
12 Min AMRAP
12/10 Calorie Bike
12/10 Calorie Row / Ski
*Rest 1 Min

WOD 08/02/2021

8/1/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Clean and Jerk
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Strength/Lift #1: Paused Squat Clean and Jerk @ @80-85%
E2Ms x 6
*2 sec pause @ knee
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Strength/Lift #2: Front Squat @ Max Load
12 Mins to find a 1 RM
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WOD: 12 Min AMRAP
15 Sit Ups L1, 25 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3
14 Banded Pull Ups L1, 14 Pull Ups L2, 7/5 Ring Muscle Ups L3
7 Thrusters - 55/45 L1, 75/55 L2, 105/75 L3
10 Standing Alternating Front Rack Lunge Steps - same weight
*Rest 1 Min

WOD 07/31/2021

7/30/2021

Saturday Class Time at 8 AM
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U go I go
E90 seconds w/ 90 second rest x 10 sets
3 Banded Pull Ups L1, 3 Pull Ups L2, 3 C2B Pull Ups L3,
3 Burpee over Bar
3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
3 S2O - same
3 Burpee over Bar
Max Calorie Assault Bike

WOD 07/30/2021

7/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Bench Press
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Strength/Lift: Bench Press - 5@50%, 4@60%, 3@70%, 2@80%, 2@85%, 2@90%, keep going till failure Max Out on a 2 RM
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WOD: 20 Calorie Bike @85-90% w/ 90 Second Mandatory Rest
Repeat as many times as possible on a 30 Min Clock
Log your times and attempt to keep them within 10 Seconds

WOD 07/29/2021

7/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Empty Bar Hang Squat Snatch
5 Empty Bar Clean and Jerk
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Strength/Lift #1 - E2Ms x 5 Sets
1 Low Hang Power Snatch
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Strength/Lift #2 - E2Ms x 5 Sets
1 Squat Snatch @80-85%
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WOD: 8 Min Rotating EMOM
Min 1 - 3 Box Squats
Min 2 - 6 Rear Elevated Split Squats (each side)
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WOD: 10 Min AMRAP
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
10 Double DB/ KB Hang Power Cleans 35/25 L1, 50/35 L2&L3
10 Double Unders or misses L1, 25 DU's L2, 50 DU's L3

WOD 07/28/2021

7/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Push Press
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Strength/Lift #1: 3 Push Press
8 Mins to find a 3 RM
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Strength/Lift #2: Clean Grip Deadlift
4 x 4 Reps @ Moderate to Heavy Load
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WOD: 20 Min Rotating EMOM
Min 1 - 15 Wall Ball 14/10 L1, 20/14 L2&L3
Min 2 - 15/12 Calorie Row / Ski
*Cap Movement at 40 Seconds or Scale Reps/Cals

WOD 07/27/2021

7/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work #1 - Strict Pull Ups
2 Sets Max Reps
*Rest 3 Mins between sets
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Skill Work #2 - Wall Walks
Max Reps in 3 Mins
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WOD: For time
50-40-30-20-10
Bike Calories
Row / Ski Calories
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Extra Credit / Optional
4 x 400 Meter Runs
Rest 1:1 ratio

WOD 07/26/2021

7/25/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean
5 Empty Bar Front Squats
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Strength/Lift #1 - EMOM x 8
1 Low Hang Clean (front of knees) @65-70%
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Strength/Lift #2 - EMOM x 8
1 High Hang Clean @65-70%
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Strength/Lift #3
1 Bottoms Up Front Squat @Light to Moderate Load
1 Rep every 10 Seconds for 5 (IE...5 reps in :50)
Rest 2 Mins
Repeat
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WOD: 8 Min AMRAP
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3
5 Pull Ups L1, 10 Pull Ups L2, 5 Muscle Ups L3
10 Alt Dbl DB Lunge Steps in place - 25/15 L1, 35/25 L2, 50/35 L3

WOD 07/23/2021

7/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Bench Press
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Lift: Bench Press
3 Attempts to hit 20 Rep Max
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WOD: 22 Min AMRAP
50 Calorie Row / Ski
25 Double Unders or 100 Singles L1, 50 DU's L2, 100 DU's L3
20 Alt Single Arm DB or KB Squat Snatch from floor * - 25/15 L1, 35/25 L2, 50/35 L3
*Yes, not everyone can single arm squat with a DB or KB. I am one of those people. You'll do alternating power snatch instead.