WOD Blog

WOD 09/10/2024

9/9/2024

Tuesday 09-10-2024
Strength - For Load: Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds - then
4-6 Speed Goblet Squats
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WOD: 14:00 AMRAP
7/7 Goblet Reverse Lunge 35/18 L1, Single KB Front Rack Reverse Lunge 44/26 L2, 53/35 L3
14 Strict Knee Raises L1, Alternating Toes to Bar L2, T2Bs L3
56 Single Unders L1, 28 Double Unders L2 & L3
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Extra/Optional/Accessories
For Quality:
10:00 EMOM
Minute 1 - 6/6 Single Leg Crossbody Romanian Deadlift
Minute 2 - 12 Tall Kneeling Straight Arm Banded Lat Pull Downs

WOD 09/09/2024

9/7/2024

Monday 09-09-2024
Weightlifting Complex - Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest :10
Power Clean + Push Jerk
% Starting @ 60-65% of 1RM and Building to Heavy for the Day
For the Segmented Clean Pull, Pause Once @ 2’’ Below the Knee
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WOD: 5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Bar Facing Burpees
- 1:00 Rest b/t Sets -

Set 1: 10 Reps @ 95/65 L2, 135/95 L3
Set 2: 8 Reps @ 115/75 L2, 155/105 L3
Set 3: 6 Reps @ 135/95 L2, 185/125 L3
Set 4: 4 Reps @ 155/105 L2, 205/145 L3
Set 5: 2 Reps @ 185/125 L2, 225/155 L3

Level 1: 5 Sets at same load of 1 Min AMRAP
8 Hang Power Clean and Push Jerk 75/55
-Max Lateral Burpee Bar Step-Overs
- 1:00 Rest b/t Sets -
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Extra/Optional/Accessories
For Quality: 16:00 EMOM
Minute 1 - 14 Alternating Rotational Slam Ball
Minute 2 - 4/4 90 Degree Box Jump
Minute 3 - :30/:30 Side Plank
Minute 4- Rest
Perform all movements at a moderate weight/height across.

WOD 09/07/2024

9/6/2024

Saturday Class Time at 8 AM
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WOD: For Time, Complete with a Partner
30 Front Squats 135/95 L2, 185/125 L3
1000m Run
60 Back Squats
1000m Run
90 Medball Cleans 20/14 L2 & L3
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30 Back Squats 95/65 L1
1000 M Run
60 Goblet Squats 44/26 L1
1000 M run
90 Air Squats L1

WOD 09/06/2024

9/5/2024

Strength: Bench Press - Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%
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WOD: 2-2-2-3 Intervals
Calorie Row 15/12 L1 18/15 L2, 20/16 L3
-Max Single Arm Devils Press 30/20 L1, Devils Press 35/25 L2, 50/35 L3
- Rest 1:00 b/t sets -
Continue until 40 Reps

WOD 09/05/2024

9/4/2024

Thursday 09-05-2024
WOD - For Time: Every 8:00 x 3 Sets
3 Wall Walks L1, 4 Wall Walks L2, 60ft Handstand Walk L3
30 Abmat Sit-Ups
10 Toe Spotted Pullups L1, 10 Strict Pull-Ups L2, 15 L3
2 Wall Walks L1, 3 Wall Walks L2, 40ft Handstand Walk L3
20 V-Ups
5 Toe Spotted Pullups L1, 5 Strict Pull-Ups L2, 10 L3
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Extra/Optional/Accessories
3-4 Sets, For Quality
10 Weighted Russian Twists
10/10 Three Point DB Row
:10-:15 Extended GHD Supine Hold

WOD 09/04/2024

9/3/2024

Wednesday 09-04-2024
Strength - Deadlift - Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
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WOD: 5 Rounds For Time
4 Hang Power Cleans 75/55 L1, Power Cleans 115/75 L2, 155/105 L3
6 Box Step Ups L1, Box Jumps 24/20 L2, 30/24 L3
8 Deadlifts
8/6 Calorie Bike L1, 10/7 L2, 12/9 L3
-Rest 1:00 b/t Set -
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Extra/Optional/Accessories12:00 EMOM
Min 1: 4 Hang Clean Pull, For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + :10-:15 Sorenson Hold
Min 3: :20/:20 Pallof Press Hold

WOD 09/03/2024

9/2/2024

Tuesday 09-03-2024
WOD - For Reps: 20:00 AMRAP
16 Wall Balls 14/10 L1, 20/14 L2 & L3
8 Ring Rows & Pushups L1, 8 Feet Elevated Ring Rows & Ring Dips L2, 4 Ring Muscle Ups L3
200m Run (Every 10 M = 1 Rep)
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Extra/Optional/Accessories
For Quality: 5 Sets
5/5 Bulgarian Split Squat
7 Bar Dips or 14 Push-Ups
9/9 Single Arm DB GHD Preacher Curls
-rest as needed b/t sets-

WOD 09/02/2024

9/1/2024

Monday 09-02-2024
Weightlifting Primer - 10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Pwr Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and build into the workout.
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WOD: 16:00 EMOM
Min 1: 3 Hang Squat Snatch + 5 Overhead Squat*
Min 2: 12 Abmat Situps L1, Alternating Toes 2 Bar L2, T2B's L3
Min 3: 6/6 Dumbbell Hang Split Snatch 25/15 L1, 35/25 L2, 50/35 L3
Min 4: Rest
L1 - 3 Hang Pwr Sn + 5 Back Squats* @ 60%+ of 1RM Sn
L2 - 3 Hang Pwr Sn + 5 OH Squats @ 60%+ of 1RM Sn
L3 - 3 Hang Squat Snatch + 5 OH Squats @ 70%+ of 1RM Sn

WOD 08/31/2024

8/30/2024

Saturday Class Time at 8 AM
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"Lazar" - 28:00 AMRAP
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800 Meter Row Buy-In
AMRAP in the Remaining Time
8 Power Snatch 45/35 L1, 75/55 L2, 95/65 L3
8 Push Press L1, Strict Handstand Push-Ups to 2" Riser L2, No Riser L3
20 Ring Rows L1, Toe Spotted Pullups L2, Pull-Ups L3
24 Single Unders L1, Double Unders L2 & L3

WOD 08/29/2024

8/28/2024

WOD: For Time
30 Line Facing Burpees L1, 40 Reps L2, 50 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
30/24 Calorie Row L1, 40/32 L2, 50/40 L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
30 Toe to Bar L1, 40 T2B's L2, 50 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
9 Shuttle Runs L1, 12 Reps L2, 15 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
9 Pull to Stands L1, 12 Rope Climbs L2, 15 Reps L3
Shuttle Run = 25ft out and back
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Extra/Optional/Accessories
Complete, For Quality - Every 2:00 x 4 Sets
10 Hollow Rocks
10 V-Ups
10 Russian Twists (Over and Back = 1 Rep)
:10 Hollow Hold