Blog Archives

WOD 02/01/2021

1/31/2021

Warm Up: Mobility/Agility Drills then 2 rounds at slow pace
20 FS/BS w/ empty bar
20 Calorie Bike / Row / Ski
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Strength: Back Squat - 4 x 3 @ 85% - E2M
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Accessory
Deficit Stiff Leg Deadlift - 4 x 6-8 Reps
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WOD: For time
21-15-9
Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
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Finisher: 800 Meter Run

WOD 01/30/2021

1/29/2021

Saturday Class Time at 8 AM
Individual Workout
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“Tripple Ladder”
15 Min Ladder
2-4-6-8-10-12-14-etc.
Burpees
Snatch - 65/45 L1, 75/55 L2, 95/65 L3
Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Box Jumps - 24/20
Rest 5 Mins
15 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups L3

WOD 01/29/2021

1/28/2021

Warm Up Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Lift: Bench Press - 5 x 5 Reps @ 75% - E2M
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Accessory: Half Kneeling One Arm DB Press - 3 x 8 Reps (each side) - E2M
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WOD: For time
Row / Ski 1500 Meters
100 No Squat Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Row / Ski 1000 Meters
75 No Squat Wall Ball
Row /Ski 500 Meters
50 No Squat Wall Ball
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Finisher
“Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises

WOD 01/28/2021

1/27/2021

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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Lift: Dead Lift - 5 x 5 Reps @ 75% - E2M
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Skill: HS Walks or Holds
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WOD: Part A
10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
10 Double DB/KB Hang Snatch - 50/35
*Rest 5 Mins - then Part B
10 Min AMRAP
4 Double DB/KB Thrusters - 50/35
6 T2B
24 Double Unders
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Finisher: 1000 Meter Row

WOD 01/27/2021

1/26/2021

Warm Up: 3 Rounds NFT
100 Meter Run
5 Burpees
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WOD: “Cardio Ladder” - 42 Mins
2-4-6-8-10-12-etc…
Calorie Bike / Row / Ski
Burpees
Calorie Row / Ski / Bike
Alternating Box Step Ups - 24/20

WOD 01/26/2021

1/25/2021

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Press - 5 x 5 Reps @ 75%- E2M
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Skill: Rope Climbs
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WOD: For time
5-4-3-2-1
Power Cleans 95/65 L1, 135/95 L2, 185/125 L3
Pull Ups x 3 15-12-9-6-3 L1, Rope Climbs L2 & L3
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Finisher: For time "Grace"
30 Clean and Jerks 65/45 L1, 95/65 L2, 135/95 L3

WOD 01/25/2021

1/24/2021

Warm Up Mobility/Agility Drills then 2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike / Row / Ski
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Strength: Back Squat - 5 x 5 Reps @ 75%- E2M
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Accessory: 1 1/4 Front Squats - 3 x 6 Reps - E2M
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WOD: 5 Rounds
200 Meter Run or 250 Meter Row / Ski
8 TNG Power Cleans 65/45 L1, 95/65 L2, 135/95 L3
16 Wall Ball 14/10 L1, 20/14 L2, 30/20 L3
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Finisher
500 Meter Row
Rest 1:1
500 Meter Row

January 22nd, 2021

1/22/2021

Saturday Class Time at 8 AM
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U go - I go -------- 36 Min AMRAP
12 Alt. 1 - Arm Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
6 Burpee Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
12 Jumping Air Squats
12 Cal Ski / Row / Bike

WOD 01/22/2021

1/21/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Single Leg RDL - right, 10 Single Leg RDL - left*
*Don't need to use much weight. Just a warmup tool in this instance.
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Lift: DL - 1 x 20 Reps @ Max (2-3 Attempts)
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WOD: For time:
42 Calorie Bike / Row / Ski
21 Power Cleans - 65/45 L1, 95/65 L2, 155/105 L3
30 Calorie Bike / Row / Ski
15 Power Cleans
18 Calorie Bike / Row / Ski
9 Power Cleans
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Extra Credit - 1000 Meter Row for time

WOD 01/20/2021

1/19/2021

WOD: E10Ms w/ 2 Min Rest x 4 Sets AMRAP
20 Calorie Row / Bike / Ski
12 Alt. Weighted Step Ups on 20 inch box - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Farmers Carry - same weights *counts as 10 points
*Start from the top on each 10 min round, not where you left off in previous
Most recently done on 9/30/2020 and 7/01/2020