Blog Archives

WOD 02/01/2025

1/31/2025

Saturday Class Time at 8 AM
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WOD: In Teams of 3 - Rotating Stations
5 Sets:
1:00 @ Each Station
Station 1: Max Bench Press 95/65 L2, 135/85 L3
Station 2: Max Deadlift 185/125 L2, 225/155 L3
Station 3: Max Calorie Bike*
Station 4: Rest
L1 - Bench - 50 - 55% of 1 Rep
L1 - Deadlift - 55 - 60% of 1 Rep

WOD 01/31/2025

1/30/2025

Friday 01-31-2025
Weightlifting - Squat Snatch - For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch
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For Time:
60 Wall Balls 14/10 L1, 20/14 L2 & L3
45 Ring Rows L1, Pullups L2, Chest to Bar Pull-Ups L3
30 Power Snatch 75/55 L1, 95/65 L2, 135/95 L3
Goal 8 to 13 Min - Time Cap 15 Min
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Extra/Optional/Accessories
3 Sets: For Quality
8-10 Feet Elevated Ring Rows
10-12 Dual DB Zottman Curls
:30-:40 Weighted Wall Sit

WOD 01/30/2025

1/29/2025

Thursday 01-30-2025
WOD: Every 3:00 minutes x 10 Sets
Station 1:
200m Run
10 Burpees L1, 12 Reps L2, 15 Reps L3

Station 2:
15/12 Calorie Row L1, 18/14 L2, 20/16 L3
3 Wall Walks to 30" L1, 4 Wall Waks L2, 5 Wall Walks L3
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Extra/Optional/Accessories
3-4 Sets: For Quality
15 Weighted Hip Extensions
:30 Sorenson Hold
:15-:30 GHD Supine Hold

WOD 01/29/2025

1/28/2025

Wednesday 01-29-2025
Strength - Back Squat: Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%, Set 2: 3 Reps @ 80%, Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+, Set 5: 5 Reps @ 80%, Set 6: 8 Reps @ 70%
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Primer: Perform 1 Mini Round at Workout Intensity
2 Dumbbell Power Cleans
4 Farmers Lunges
10 Double Unders (or scaled option)
Dumbbells @ Working Loads
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WOD - 8:00 AMRAP
1-2-3-4-5... Dual Dumbbell Power Clean 30/20 L1, 35/25 L2, 50/35 L3
2-4-6-8-10...Dual Dumbbell Farmers Lunges
10-20-30-40-50...Single Unders L1, 1/2 # Double Unders L2, DU's L3

WOD 01/28/2025

1/27/2025

Tuesday 01-28-2025
4 Sets x 5:00 AMRAP / 2:30 Rest
Alternating Stations

Station 1:
3 Burpee Jumping Pullups L1, Burpee Pullups L2, Bar Muscle-Ups L3
6 Alternating Dumbbell Snatch 30/20 L1, 35/25 L2, 50/35 L3
9 Push-Ups

Station 2:
6 Knees to Chest L1, Toe to Bar L2 & L3
9 Push Press 45/35 L1, 75/55 L2, 95/65 L3
9/7 Calorie Bike
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Extra/Optional/Accessories
3-4 Sets: For Quality
5 Strict Tempo Pull-Ups (31x1 Tempo)
15 Banded Face Pulls
50/50ft Single KB Bottoms Up Waiters Walk

WOD 01/27/2025

1/27/2025

Monday 01-27-2025
WOD: 21:00 EMOM
Minute 1 - 6 to 8 Burpee Box Step Ups L1, 8 Burpee Box Jump Overs L2, 10 Reps L3
Minute 2 - 3 Hang Power Clean + 3 Front Squats L1, 1 Squat Clean + 1 Hang Squat Clean L2 & L3
Minute 3 - Rest
Barbell @ 70%+ of 1RM Clean
Box: 24in/20in
Score = Sum Total Load
Goal: Build to close to 90% of 1RM Clean for the Complex Today.
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Extra/Optional/Accessories
3 Sets, For Quality:
:45 Weighted Forearm Plank
-:15 Rest-
Max Ring Plank to RPE 9
Rest 1:00 b/t sets-

WOD 01/25/2025

1/24/2025

Saturday Class Time at 8 AM
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WOD: 5 Rounds for Time*
300m Run L1, 400 M Run L2 & L3
24 Abmat Sit-Ups L1, 30 Reps L2 & L3
16 Alternating Dumbbell Snatch 30/20 L1, 20 Reps 35/25 L2, 50/35 L3
*Waterfall Teams of 3
25 to 32 Min Goal Time -- 35 Min Cap

WOD 01/24/2025

1/23/2025

Friday 01-24-2025
For Reps:
16:00 AMRAP
20/16 Calorie Row L1 & L2, 24/19 Calories L3
15 Thrusters 45/35 L1
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells: L2
Men - 75-95-115-135
Women - 55-65-75-95
Barbells: L3
Men - 75-95-115-135-155-185lb....
Women - 55-65-75-95-105-125lb...
After the 6th bar the weights remain if you get there!
Score: Rounds & Reps
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Bodybuilding Finisher
5 Rounds
:30 Ring Curls
:30 Ring Skullcrushers
Rest as needed b/t exercises and sets

WOD 01/23/2025

1/22/2025

Thursday 01-23-2025
Weightlifting - E3M x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest :30 b/t Triples
% is Based on 1RM Power Clean
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WOD: For Time - 4 Sets
9 Bar Facing Burpees
6 Deadlifts 60% of 1 Rep Max L1, 185/125 L2, 225/155 L3
6 Bar Facing Burpees
6 Deadlifts
Rest 1:00 b/t sets-

WOD 01/22/2025

1/21/2025

Wednesday 01-22-2025
WOD: 5 Rounds
10 Dumbbell Bench Press 25/15 L1, 35/25 L2, 50/35 L3
15 Air Squats L1, 20 Reps L2 & L3
200m Run
Rest 5:00 minutes
Then
5 Rounds
200m Run
3 Wall Walks*
50 Single Unders L1, 30 Double Unders L2, 50 DU's L3
Wall Walks to 30", 20" and 10’’ Line from the Wall Respectively
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Extra/Optional/Accessories
4-5 Sets: For Quality
5-7 Piked HSPU or 6-8 Tall Kneeling Dual Dumbbell Press
14 Seated Banded Rows