Blog Archives

WOD 02/01/2020

1/31/2020

Saturday Class time at 8 AM
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2 Person Partner Workout - You Go - I Go - Tag in/out
30 Min AMRAP
3 Power Cleans - 95/65 L1, 155/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
12 Wallballs 14/10 L1, 20/14 L2, 20/14 to a 15 Ft Target L3
12/10 Calorie Assault Bike

WOD 01/31/2020

1/30/2020

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 @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: 5 Rounds - 20 Min CAP!
20 H2H Russian KB Swings - 35/26, 20 Alt DB Snatch (floor) 50/35 L2/L3
20 Calorie Row
10 Burpees L1, 15 Burpees L2, 20 Burpees L3
20 Pull Ups L1, 20 Pull Ups L2, 10 Bar Muscle Ups L3
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Extra Credit:
Single Arm DB Bench Press - 4 x 8 Reps
Seal Rows - 4 x 8 Reps

WOD 01/30/2020

1/30/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill: Snatch - 10 Mins Practice
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WOD: For time:
21-15-9
Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
Hang Knee Raises L1, Toes 2 Bar - L2 & L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Extra Credit: For time
1000 Meter Row

WOD 01/29/2020

1/28/2020

Warm Up: Mobility/Agility Drills then
Practice Movements in Training Session
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WOD: 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 x 1 L1, x 2 L2, x 4 L3
Calories on Rower
*In the past this has been done with only 1 X the DU's. Do it that way if you wish to test your capacity against previous attempts.
6/5/19, 1/30/19, 11/145/18, 9/19/18, 6,20/18, 2/7/18
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Extra Credit: 1 Mile Run - Not For Time - for recovery

WOD 01/28/2020

1/27/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: “Complex” For time: 5 Rounds
5 Shoulder Press 65/45 L1, 95/65 L2, 135/95 L3
10 Push Press
15 Push Jerks
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Extra Credit: Stationary Dips 4 x 8-12 Reps
Strict Pull Ups - 4 x Max Reps

WOD 01/27/2020

1/26/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Pull Ups
10 Air Squats
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Strength: Deadlift - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill - Rope Climbs - 5 Mins Practice
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WOD - 12 Min AMRAP
10 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3
10 Push Ups L1 & L2, 6 HSPUs L3
10 Air Squats L1, 15 Air Squats L2, 9 Pistols (each leg) L3
12/9 Calorie Assault Bike
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Extra Credit - For time:
50 Wall Ball - 20/14 or scale to go unbroken

WOD 01/25/2019

1/24/2020

Saturday Class Time at 8 AM
3 Person Partner WOD - 36 Min AMRAP 1 Partner Works at a time - Break Up as you wish --- 3000 Meter Row 30 Ground to Overhead - 95/65 L1, 135/95 L2, 185/135 L3 30 Pull Ups L1, 6 Rope Climbs L2, 12 Rope Climbs L3

WOD 01/24/2020

1/23/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
Strength: Bench Press
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: “Black Jack” L1 & L2
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
Or
“Black Jack” L3 version
Bench Press @50% / GH Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1

WOD 01/23/2020

1/22/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 4 Rounds of
In 3 Minutes
300 Meter Run L1, 400 Meter Run L2 & L3
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: Double Unders - 3 x Max Unbroken Sets

WOD 01/22/2020

1/21/2020

Warm Up
WOD: For Time:
1000 Meter Row + 50 Russian KB Swings + 5 Burpees
800 Meter Row + 40 Russian KB Swings + 10 Burpees
600 Meter Row + 30 Russian KB Swings + 15 Burpees
400 Meter Row + 20 Russian KB Swings + 20 Burpees
200 Meter Row + 10 Russian KB Swings + 25 Burpees
KB = 35/26 L1, 53/35 L2, 70/53 L3