Blog Archives

WOD 02/29/2020

2/28/2020

Saturday Class Time at 8 AM
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3 Partner Workout - Split Up as you Wish
1050 M Row
60 Power Cleans - 95/65 L1, 135/95 L2 155/105 L3
1050 M Row
30 Ring Rows L1, 6 Rope Climbs L2, 12 Rope Climbs L3
1050 M Row
150 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
1050 M Row
60 Burpees
1050 M Row
90 Ab Mat Sit Ups
1050 M Row
90 Calorie Assault Bike

WOD 02/28/2020

2/27/2020

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%
Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 3 Min AMRAP w/ 2 Min Rest x 5 Sets
6 Hang Power Snatch - 75/55 L1, 105/75 L2, 135/95 L3
9 Push Ups L1, 6 HSPUs L2, 9 HSPUs L3
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
OR
Accessory- Upper Max Effort
#1. Defranco Amped Shoulder Warm Up
3 Exercises - 15 - 20 Reps each x 3 Rounds
#2. Seated DB Press - 3 x 8 Reps
#3. Weighted Stationary Dips - 3 x 6-8 Reps
#4. DB Rollback Extension (floor) 4 x 12 Reps
#5. WL Complex
3 Tall Muscle Clean + 3 Tall Clean - 5 Sets - Build Up

WOD 02/27/2020

2/26/2020

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 @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 WB's 20/14 - 12ft 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 02/26/2020

2/25/2020

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 02/25/2020

2/24/2020

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 @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 02/24/2020

2/23/2020

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 02/22/2020

2/21/2020

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 02/21/2020

2/20/2020

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 @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
OR
Accessory- Upper Max Effort
1). Reverse Grip Bench Press - 8 Rep Max
2). Weighted Dips - 3 x 6 Reps
3). Seal Row - 3 x 8 Reps
4). Close Grip Bench Press - 3 x 8 Reps
5). Weighted Strict Pull Ups - 3 x Max Reps
6). Weighted Plank Holds - 3 x 30-45 seconds

WOD 02/20/20

2/19/2020

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 @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
OR
Accessory - Lower Body Hypertrophy
1). Stiff Leg Sumo DLs - 3 x 12 Reps
2). Barbell Back Loaded Lateral Step Ups - 3 x 10 Reps per side
3). Banded Hip Bridges - 4 x 20 Reps
4). Heavy Russian KB Swings - 100 Reps for time - 106/70
5). GHD Back Extension Snatch Grip Deadlift - 3 x 8 Reps

WOD 02/19/2020

2/18/2020

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) 90/70
2 Wall Walks L1 * Scale 10 Push Ups, 5 HSPUs L2, 20” HS Walk L3