WOD Blog

WOD 05/13/2021

5/12/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar Bench Press
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Strength: Bench Press - 4x3@85% - E3M
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Accessory: Dips - 3 x 8 Reps
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WOD: “Black Jack”
Push Ups / Sit Ups*
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1
*If you've not been doing a lot of situps of late, you should probably start on 3/18.

WOD 05/11/2021

5/10/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar PP
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Strength: Push Press - 4x3@85% - E3M
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Accessory: Single Arm Strict Press DB/KB - 3 x 6 Reps (each arm)
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WOD: 16 Min AMRAP
25/20 Calorie Row / Ski / Bike
12 Push Ups L1, 6 HSPUs L2, 12 HSPUs L3
6 Power Cleans - 65/45 L1, 95/65 L2, 155/105 L3
6 Shoulder 2 OH - same

WOD 05/10/2021

5/9/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run/250 Row - 10 Empty Bar Hang Cleans
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Strength: Front Squat - 4x3@85% - E3M
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Accessory: Good Mornings - 3 x 8 Reps
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WOD: 4 Rounds of: In 3 Minutes
300 Meter Run L1, 400 Meter Run L2&L3 (Scale or for weather = 2 min Max Cal Row + 1 min Max Wall Ball)
and Max Rep Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins between rounds
Number of Wall Balls each round = Score
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Extra Credit: 50 floor/abmat situps for time

WOD 05/08/2021

5/7/2021

Saturday Class Time at 8 AM
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Partner Workout - 35 Min Cap!
Station #1
500 Calorie Bike
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Station #2
3 Rounds
5 Push Ups
10 Wall Balls
15 Russian KB Swings
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1 Partner on each station
Station #2 sets the pace. The partner must complete 3 Rounds on Station #2 while the partner on Station #1 is chipping away at 600 Calories on the bike. Once the partner completes 3 rounds on Station #2 the partners will switch Stations

WOD 05/07/2021

5/6/2021

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: DL - 5 x 5 Reps @ 75% - E3M
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Accessory: Single Leg Box Jumps - 3 x 4 Reps (each side)
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WOD: 20 Min AMRAP
18/15 Cal Bike / Row / Ski
Unbroken BB Complex - 65/45 L1, 95/65 L2, 135/95 L3
8 DL
8 HPC
8 FSQ
8 S2O

WOD 05/06/2021

5/5/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Bench Press
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Strength: BP - 5 x 5 Reps @ 75% - E3M
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Accessory: Single Arm DB Bench Press - 3 x 8 Reps (each arm)
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WOD: 3 Min AMRAP w/ 1 Min Rest x 5 Sets (pick up where left off each set)
12 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3
8 Power Cleans - same
12 Ab Mat Sit Ups

WOD 05/05/2021

5/4/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
5 Push Ups - 10 Push Ups - 15 Air Squats
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WOD - Part A
20 Min AMRAP
500 Meter Row / Ski
3 Heavy Cleans*
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
*Up to you, what can you fairly rapidly but it's still pretty challenging.
Rest 5 Mins
Part B
20 Min AMRAP
20 Calorie Assault Bike
30 Unbroken Wall Ball* - 14/10 L1, 20/14 L2, 30/20 L3
*If you have to go lighter to do 30 in a row, go lighter.

WOD 05/04/2021

5/3/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Push Press
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Strength/Lift: Push Press - 5 x 5 Reps @ 75% - E3M
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Accessory: Single Arm DB/KB Snatch - 3 x 6 Reps (each arm)
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WOD: Rotating EMOM x 6 Sets
1. Max Hang Power Clean - 65/45 L1, 75/55 L2, 95/65 L3
2. Max Push Press - same
3. Max Double Unders

WOD 05/03/2021

5/2/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Hang Squat Cleans ---
Strength: Front Squat – 5 x 5 Reps @ 75% – E3M ---
Accessory: Single Leg Glute Bridge – 3 x 8 Reps ---
WOD: 4 Rounds
15 FSQ – 65/45 L1, 95/65 L2, 135/95 L3
12 Hang Knee Raise L1, 12 T2B L2 & L3
9 Vertical KB Swings – 35/26 L1, 53/35 L2, 70/53 L3

WOD 05/01/2021

4/30/2021

Saturday Class Time at 8 Am
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On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
R1stest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups