Blog Archives

WOD 02/27/2021

2/26/2021

Saturday Class Time at 8 AM
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2 Person Partner Wod
Switch as needed - 1 Partner on each movement - Partner must stop once other partner breaks static hold
Station #1
12 Min AMRAP
Max Calorie Row
Max Barbell Hold - Standing Deadlift - 135/95 L1, 185/135 L2, 225/155 L3
Rest 3 Mins
Station #2
12 Min AMRAP
Max Calorie Bike
Max Plank Hold
Rest 3 Mins
Station #3
12 Min AMRAP
Max Calorie Ski erg
Max Barbell Hold - Overhead Press - 65/45 L1, 95/65 L2, 135/95 L3

WOD 02/26/2021

2/25/2021

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 - 3 x 8 Reps @ 50% - E2M
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Accessory: Russian Twists - 4 x 20-30 Reps
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WOD: For time
7 Rounds
7 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
700 Meter Skierg or Row

WOD 02/25/2021

2/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Deadlift - 3 x 8 Reps @ 50%- E2M
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WOD: Part A
Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault Bike SPRINT!
*Rest 5 Mins then Part B
Part B
Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Burpee over Box - 24/20
9/7 Row SPRINT!

WOD 02/24/2021

2/23/2021

45 Min “Ladder”
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 or Skierg

WOD 02/23/2021

2/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean and Jerk
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Strength: Shoulder Press - 3 x 8 Reps @ 50% - E2M
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BB Complex: 1 Shoulder Press + 2 Push Press + 3 Push Jerk - EMOM x 8 -Build Up
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WOD: 3 Rounds
400 Meter Run (500 Meter Row for scaled)
36 Banded Pull Ups L1, 24 C2B Pull Ups L2, 12 Muscle Ups L3
25 Push Ups L1, 50 Push Ups L2, 75 Push Ups L3

WOD 02/22/2021

2/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Empty Bar Back Squats
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Strength: Back Squat - 3 x 8 Reps @ 50% - E2M
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Accessory: Barbell Side Lateral Lunge Steps - 3 x 8 Reps (each side)
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WOD: For time
50-40-30-20-10
Calorie Row
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3

WOD 02/20/2021

2/19/2021

Saturday Class Time at 8 AM
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The Reps stay the same on the Unbroken BB Complex however the Cardio portion is a climbing rep scheme
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36 Min Ladder
5-10-15-20-25-30-etc..
Calorie Row / Ski / Bike
Unbroken Complex X 8 Reps
65/45 L1, 75/55 L2, 95/65 L3
Bent over Row
Sumo High Pull
Hang Muscle Clean
Front Squat
Rear Rack Push Press
Good Morning

WOD 02/19/2021

2/18/2021

Warm Up: Mobility/Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
Strength: Bench Press - 3 x 2 Reps @ 90% - E2M
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Accessory: 4 Rounds NFT
10 Left Arm DB Bench Press
10 Right Arm DB Bench Press
10 Left Arm DB Row
10 Right Arm DB Row
* Rest 60-90 seconds between rounds
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WOD: 5 Rounds
12 Knee 2 Elbow
12 Double DB S2O - 50/35
12 Calorie Bike / Row / Ski

WOD 02/18/2021

2/17/2021

Warm Up: Mobility/Drills then 3 Rounds NFT
250 Meter Row
10 Empty Bar Front Squats
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Strength: Deadlift - 3 x 2 Reps @ 90% - E2M
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Accessory: 1 1/4 Front Squats - EMOM x 8 (build up)
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WOD: For time - 20 Min Time Cap
21-18-15-12-9-6-3
Power Clean (from floor) - 95/65 L1, 135/95 L2, 155/105 L3
Pull Ups L1, C2B Pull Ups L2, Bar MUs L3

WOD 02/17/2021

2/16/2021

Warm Up: 400 Meter Run or 500 Meter Row / Ski
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Skill - 15 min practice
Rope Climbs
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WOD: Part A
8 Min AMRAP
4 Min Max Calorie Assault Bike
then
Max Rope Climbs

Rest 3 Mins

Part B
8 Min AMRAP
4 Min Max Calorie Row
then
Max Burpee touch 6 Inch over head

Rest 3 Mins

Part C
8 Min AMRAP
4 Min Max Calorie Skierg
then
Annie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*8 min cap - start back on Ski erg if you finish Annie