Blog Archives

WOD 02/01/2019

1/31/2019

Strength: Bench Press - 2 x Max Reps @80% - E3M
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WOD: 10 Rounds
On a 1 Min Clock
Rest :30 seconds between efforts
5 Hang Power Snatch + Max Push Ups
PSN - 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Hand Release L2, Chest Slapping L3
Score = Total Push Ups
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Extra Credit: Assault Bike - 50 Cals for time

WOD 01/31/2019

1/30/2019

Strength: Deadlift - 2 x Max Reps @80% - E3M
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Lift: Power Snatch - 5 x 2 Reps - EMOM - build up
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WOD: 10 Rounds
On a 1 Min Clock
Rest :30 seconds between efforts
5 Front Squat + Russian Kettlebell Swings
FS = 95/65 L1, 135/95 L2, 185/125 L3
RKB = 53/35 L1, 70/53 L2 106/70 L3
Score = Total KB Swings
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Extra Credit: Ab Mat Sit Ups - 100 Reps

WOD 01/30/2019

1/29/2019

Conditioning: 45 Min AMRAP - “Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower

WOD 01/29/2019

1/28/2019

Strength: Strict Press - 2 x Max Reps @80% - E3M
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WOD: 10 Rounds
On a 1 Min Clock
5 Hang Power Cleans + Max Pull Ups
Rest :30 seconds between efforts
HPC - 95/65 L1, 155/105 L2, 185/125 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Score = Total Pull Ups
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Extra Credit: Run 1 Mile

WOD 01/28/2019

1/28/2019

Strength: Back Squat - 2 x Max Reps @80% - E3M
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Lift: Power Clean - 5 x 3 Reps - EMOM - build up
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WOD: 10 Rounds
On a 1 Min Clock
5 Deadlifts + Max Burpees
Rest :30 seconds between efforts
DL - 155/105 L1, 225/155 L2, 275/185 L3
Score = total burpees
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Extra Credit: Row 1K

WOD 01/26/2019

1/25/2019

Saturday Class Time at 8 AM
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Partner Workout - 40 Min Cap!
You and a Partner - pick 2 from each Modality - Total of 6
Only 1 can work at a time
Complete all 6 Tasks in under 40 Mins
--- Metabolic Conditioning
100 Calorie Assault Bike
100 Calorie Row
10 x 100 Meter Sprints - (you go I go)
250 Double Unders
100 Calorie Skierg
Weighted Movements
100 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
100 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
100 Heavy Russian Swings - 53/35 L1, 70/53 L2, 96/70 L3
100 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
100 Shoulder 2 OH - 65/45 L1, 95/65 L2, 135/95 L3

Gymnastics / Bodyweight Movements
100 Ft Handstand Walk
100 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
100 T2B
100 Push Ups
200 Ab Mat Sit Ups

WOD 01/25/2019

1/24/2019

Strength: Bench Press - 5 x 5 Reps @80% - E3M
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Skill: Double Unders or Triple Unders
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternation DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1, Toe 2 Bar L2/L3
x1 Double Unders L1, x3 DU's L2, x5 DU's L3
*Move up the ladder as high as possible in 15 mins

WOD 01/24/2019

1/23/2019

Strength: Deadlift - 5 x 5 Reps @80% - E3M
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WOD - Part A
8 Min Ping Pong EMOM
Odd - 10 Ring Rows L1, 3 Ring Muscle Ups L2, 5 Ring Muscle Ups L3
Even - 10 Push Ups L1, 5 Kipping HSPUs L2, 5 Strict Deficit HSPUs L3
*Rest 5 Mins - then Part B
Part B - 8 Min Ping Pong EMOM
Odd - 12 Air Squats L1, 20 Air Squats L2, 12 Alternating Pistols L3
Even - 10 Ab Mat Sit Ups L1, 20 Ab Mat Sit Ups L2, 12 GHD Sit Ups L3

WOD 01/23/2019

1/22/2019

Conditioning: 45 Min AMRAP
500 Meter Row
400 Meter Run
50 Double Unders
20 Calorie Air Assault

WOD 01/22/2019

1/21/2019

Strength: Strict Press - 5 x 5 Reps @80% - E3M
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Lift: Full Snatch - EMOM for 6 Mins @60%
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WOD: 3 Rounds for time
10 Hanging Knee Raises L1, 10 Kipping Knees to Elbows L2, Strict L3
10 Power Snatch - 65/45 L1, 95/65 L2, 155/105 L3
10 Hanging Knee Raises L1, 10 Kipping K to E L2, Strict L3
10 Burpees