WOD Blog

WOD 2/17/2020

2/16/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
15 Russian KB Swings
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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%
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WOD: 10 Rounds for time
3 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
10 Wallballs 14/10 L1, 15 Wallballs 20/14 to 10 ft L2, 15 Wallballs 20/14 to 12 ft
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Extra Credit: 800 M Sled Pull - 90/70

WOD 02/15/2020

2/14/2020

Saturday Class Time at 8 AM
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“Aggravated Assault” - 33 Min AMRAP
Partner Workout - Each Partner Must Clear the Station prior to next Partner moving onto the next station. Both partners do not repeat same station you move onto next each time a partner finishes the previous task. With the odd number of movements, you'll be switching movements from round to round.
20/15 Calorie Assault Bike
15 Push Ups L1, 5 HSPUs L2, 15 HSPUs L3
25 Wall Ball - 14/10 -10 ft L1, 20/14 - 10 ft L2, 20/14 - 15 ft L3
30 H2H Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Run

WOD 02/14/2020

2/13/2020

Warm Up: Mobility/Agility Drills then - 3 Steady Rounds
250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill: Dips - Ring, Stationary or Banded Dips - 3 x 10 Reps
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WOD: For time
500 Meter Row
21 Floor Press - 95/65 L1, 135/95 L2, 155/105 L3
21 Ring Rows L1, Pull Ups L2, 21 C2B Pull Ups L3
750 Meter Row
15 Floor Press
15 Ring Rows L1, Strict Pull Ups L2, 21 Strict C2B Pull Ups L3
1000 Meter Row
9 Floor Press
9 Ring Rows, 9 Strict C2B Pull Ups L2, 9 Bar Muscle Ups L3
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Accessory: Barbell Curls 45/35 lb Bar - 100 Reps for time

WOD 02/13/2020

2/12/2020

Warm Up: Mobility/Agility Drills then
Snatch Position Drills: 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Strength: 3 Attempts - Find a fastest time
12 Hang Squat Snatch* - 65/45 L1, 95/65 L2, 135/95 L3
*Power Snatch if not great at OH Squats yet
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WOD: E2Ms x 10
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
4 Overhead Squats
8/6 Calorie Assault Bike SPRINT!
*If you don’t get it done in time take the next round off for more recovery

WOD 02/12/2020

2/11/2020

Warm Up: Mobility/Agility Drills then
5 Rounds @ moderate pace
5 Cal Assault Bike
10 Ab Mat Sit Ups
5 Cal Row
20 Double Unders
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WOD: For time
50-40-30-20-10
Calorie Assault Bike
Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups X 2 L2, GHD Sit Ups L3
Calorie Row
Double Unders or Attempts x 1/2 L1, DU's x 1 L2, DU's x 2 L3
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Extra Credit: 800 Meter Sled Pull - 90/70

WOD 02/11/2020

2/10/2020

Warm Up: Mobility/Agility Drills then
3 Steady Rounds
10 Russian KB Swings
10 Goblet Squats
10 KB Hip Hinge
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Skill: 10 Min Prep on Barbell Movements / form check
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WOD: 30 Min Ladder
5-10-15-20-25-30-etc……
Deadlifts - 75/55 L1, 95/65 L2, 115/75 L3
Hang Power Cleans
Front Squats
Shoulder to Overhead

WOD 02/10/2020

2/9/2020

Warm Up: Mobility/Agility Drills then
Clean Position Drills: 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Strength: Clean (anyhow)
15 Mins to find a 1 Rep Max or Practice
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WOD: For time:
400 Meter Run or 500 Meter Row (scaled or rain)
42 Russian KB Swings 53/35 L1, 70/53 L2, 106/70 L3
21 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
600 Meter Run or 750 Meter Row (scaled or rain)
36 Russian KB Swings
18 Box Jumps
800 Meter Run or 1000 Meter Row (scaled or rain)
30 Russian KB Swings
15 Box Jumps
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Extra Credit: Bent over Barbell Row - 3 x 10 Reps

WOD 02/08/2020

2/7/2020

Saturday Class Time at 8 AM - 16 Min AMRAP
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2 Person Partner Workout - Switch Stations E4Ms x 4
Station #1 - Max Calorie Row
Station #2 - Max Rounds and Reps
“Barbell Complex”
65/45 L1, 95/65 L2, 135/95 L3
8 Deadlifts
8 Hang Power Cleans
4 Lunge Step Left (Barbell in front rack position)
4 Lunge Step Right
2 Shoulder 2 Overhead
Rest 4 Mins - then
16 Min AMRAP
Partner Workout - Switch Stations E4Ms x 4
Station #1 - Max Calorie Bike
Station #2 - Max Rounds and Reps
“Bodyweight Complex”
8 Ring Rows L1, 8 Pull Ups L2, 8 C2B Pull Ups L3
8 Hang Knee Raise L1, 8 T2B L2, 16 T2B L3
8 Air Squats L1, 16 Air Squats L2, 32 Air Squats L3

WOD 02/07/2020

2/6/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warm Up 5 Reps @40%, 5 Reps @50%, 3 Reps @60% Work Sets - E3M 3 Reps @70 - 75%, 1 Rep @80-90%, 1 Rep @105-110% (PR)
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Lift/Strength: Ping Pong EMOM x 12 Min
Odd - 8 BP @60%
Even - 8 Hang Snatch @50%
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WOD: 3 Rounds
25/20 Calorie Assault Bike
10 Snatch - 65/45 L1, 95/65 L2, 135/95 L3
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 02/06/2020

2/6/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Back Squat - Warm Up 5 Reps @40%, 5 Reps @50%, 3 Reps @60% Work Sets - E3M 3 Reps @70 - 75%, 1 Rep @80-90%, 1 Rep @105-110% (PR)
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WOD: 15 Min AMRAP
10 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
15 Alternated Sandbag Step Ups - 20/14" L2 & L3, 24/20" L3