Blog Archives

WOD 02/01/2024

1/31/2024

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 @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: E2Ms x 12 Sets
10 Wall Ball - 14/10 L1, 10 Wall Ball - 20/14 L2, 10 Wall Balls 30/20 L3
10 Alt Box Step Ups 20/14 L1, 10 Box Jumps 20/14 L2, 10 Box Jumps 24/20 L3
10 Pull Ups L1, 10 C2B Pull Ups L2, 3 Ring Muscle Ups L3

WOD 01/31/2024

1/30/2024

WOD: E10Ms w/ 2 Min Rest x 4 Sets - AMRAP
20 Calorie Row
12 Alternating 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
*42 Points each completed round

WOD 01/30/2024

1/29/2024

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 @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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Skill: Handstand Holds or Walks - 10 mins practice
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WOD: 5 Rounds for time
10 Alternating DB Snatch - 35/20 L1, 50/35 L2 & L3
10 Push Ups L1, 10 HSPUs L2, 20’ Handstand Walk L3
10 Burpee Over Box w/ DB - 35/20 L1, 50/35 L2 & L3

WOD 01/29/2024

1/28/2024

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
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Strength: Deadlift - 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: For time
27-21-15-9
Calorie Row
Deadlift - 95/65 L1, 135/95 L2, 185/135 L3
Knee Raises L1, T2B's L2 & L3
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Accessory: Single Leg RDL - 3 x 10-12 Reps

WOD 01/27/2024

1/26/2024

Saturday Class Time at 8 AM
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2 Person Partner WOD - 30 Min AMRAP
U Go - I Go
9 - 1 Arm KB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3
9 - 1 Arm KB Snatch Right
9 - Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
100 Meter Sprint
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Wait till partner completes the burpees then start chasing.

WOD 01/26/2024

1/25/2024

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 @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: E4Ms x 6 Sets
10 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B's L3
12/10 Calorie Assault Bike
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Extra Credit: 800 Meter Sled Pull - 90/70

WOD 01/25/2024

1/24/2024

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 @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Skill: Rope Climbs - 10 Mins Practice
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WOD: On a 12 Min Clock
1000 Meters L1, Row 1200 Meters L2 & L3
Max Front Squats (no rack) - 135/95 L1, 155/105 L2, 185/135 L3
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Extra Credit: Stiff Leg Sumo DL - 3 x 8 Reps

WOD 01/24/2024

1/23/2024

Warm Up: 400 Meter Run then
Practice Wall Walks (5 Mins)
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WOD: 6 Rounds
1000 Meter Row
65’ Sled Push (one length of room)
2 Wall Walks L1 * Scale 10 Push Ups, 5 HSPUs L2, 20” HS Walk L3

WOD 01/23/2024

1/22/2024

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 @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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Skill: Clean and Jerk - Anyhow - 10 Minute Practice
Build up to a Solid 1 Rep - not maxing out
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WOD: 19 Min Ladder
4 Min on / 1 Min rest x 4 Sets
3-6-9-12-15-18-etc…..
Hang Clean and Jerk - 65/45 L1, 75/55 L2, 95/65 L3
5 Double Unders or Attempts L1, 15 DU's L2, 30 Double Unders L3

WOD 01-22-2024

1/21/2024

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
15 Russian KB Swings
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Strength: Deadlift - Warmup - 5 Reps/Empty Bar, 5 Reps @40%, 3 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: 10 Rounds for time
3 Deadlifts - 135/95 L1, 225/155 L2, 315/225 L3
10 Wallballs 14/10 L1, 15 Wallballs 20/14 L2 & L3
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Extra Credit: 800 M Sled Pull - 90/70