Blog Archives

WOD 03/30/2024

3/29/2024

Saturday Class Time at 8 AM
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WOD: 20 Min AMRAP
5 Strict Pull-Ups L2 & L3, Toenail Spot Strict Pull-Ups L1
10 Thrusters 95/65 L3, 75/55 L2, 45/35 L1
15 Air Squats
5 Strict Pull-Ups L2 & L3, Toenail Spot Strict Pull-Ups L1
10 Handstand Push-Ups L3, Box-Pike Push Up L2, DB Strict Press 25/15
15 Burpees L2 & L3, 10 Burpees L1
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Competitor Version:
5 Ring Muscle-Ups
10 Thrusters 95/65
15 Front Squats 95/65
15 Chest to Bar Pull-Ups
10 Strict Handstand Push-Ups
15 Burpees

WOD 03/29/2024

3/28/2024

Strength/Weightlifting - 10 Min EMOM
1 Power Snatch
Start @ 60% of 1RM and increase to heavy for the day
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WOD: For Time
6 Wall Walks to 20" L1, 6 Wall Walks L2, 10 Wall Walks L3
30 Hang Power Snatch 65/45 L1, Power Snatch 95/65 L2, 135/95 L3
45 Box Step Ups L1, 45 Box Jump Overs L2, 50 Box Overs 24/20
60 Deadlifts 95/65 L1, 60 DL's 115/85, 70 DL's 135/95 L3
120 Single Unders L1, 75 Double Unders L2, 90 DU's L3
Time Domain: 12 - 16 Min
Time Cap: 20 minutes

WOD 03/28/2024

3/28/2024

Strength: Back Squat - E3M, 5 Sets
3 Reps @80-85%, 3 Reps @80-85%, 2 Reps @85%+, 2 Reps @85%+,
1 Rep @90%+
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WOD: 7 Min AMRAP
5-10-15-20...
Wall Balls 14/10 L1, 20/14 L2 & L3
Push-Ups
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Bonus/Optional/Accessories - 5 Sets, For Quality
6/6 Bulgarian Split Squats
6-8 Stationary Bar Dips 30x1 Tempo
10m/10m Forward + Back Seal Walk
Rest as needed between sets

WOD 03/27/2024

3/26/2024

Gymnastics Skills and Drills
Rope Climb + Toes To Bar Skills and Drills
Spend 10 - 15 Min Prepping for the Workout
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WOD: 3 Rounds
400m Run
30 Abmat Situps L1, 24 Alt Toes To Bar L2, 30 T2B's L3
400m Run
12-10-8 Supine Grip Inverted Row L1, Rope Climbs 4/3/2 L2, 6/5/4 L3
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes
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Bonus/Optional/Accessories - 12 Min EMOM, 3 Sets
Minute 1: 16 Alt KB Gorilla Rows
Minute 2: 10/10 Weighted Single Leg Calf Raises
Minute 3: 8-10 Bent Over DB Reverse Fly
Minute 4: 10 Reverse Nordic Curls

WOD 03/26/2024

3/25/2024

Strength: Bench Press - E3M, 5 Sets
3 Reps @80-85%, 3 Reps @80-85%, 2 Reps @85%+, 2 Reps @85%+,
1 Rep @90%+
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WOD: 14 Min AMRAP
2K Row Buy-In, (1500 M L1)
-directly into-
10-20-30...Alt. DB Snatch 35/25 L1, 50/35 L2, 70/50 L3
15 Burpee Box Overs, 24'/20' (Burpee Box Step Ups L1)
Score: Total Reps after Buy-In
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Bonus/Optional/Accessory Work - 4 Sets, For Quality:
:15/:15 Single Leg Romanian DL Hold
8-10 Dumbbell Tate Press
15 Weighted Hip Extensions
Banded Tricep 21's
*7 reps at the top half of range of motion - 7 reps at the bottom half of range of motion - 7 reps full range of motion.
Rest as needed between sets.

Monday 03/25/2024

3/23/2024

Gymnastics + Weightlifting - 10 Round EMOM
Min 1: Bar Muscle-Up Drill*
Min 2: 1 Squat Clean + 3 Front Squats
Building from 70% of Squat Clean to Heavy for the Day
*There are multiple scales/drills for doing/getting Bar MU's. Some may be working on scales strict pullups.
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WOD: 4 Sets, For Max Reps
3:00 minute AMRAP
10 Burpee Jumping Pullups L1, 10 Burpee Pullups L2, Bar MU's L3
10 Goblet Squats 44/26 L1, Front Squats 155/105 L2, 185/125 L3
-Max Calorie Bike
1:30 Rest Between Rounds
Score: Total Calories
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Bonus/Optional/Accessories - 15 Min EMOM, 3 Sets
Minute 1: :30 KB Russian Twists
Minute 2: :30 Tall Kneeling Horn KB Bicep Curls
Minute 3: :30 Hanging Straight Leg Raises
Minute 4: :30 Banded Lat Pull Downs
Minute 5: Rest

WOD 03/23/2024

3/22/2024

Saturday Class Time at 8 AM
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Partner Hero WOD: "Danny"
20:00 minute AMRAP w/Partner
30 Box Step Ups L1, Box Jumps L2 & L3 24/20
20 Push Press 45/35 L1, 95/65 L2, 115/75 L3
30 Ring Rows L1, Pull-ups L2 & L3

WOD 03/22/2024

3/21/2024

Strength: E3M Deadlift 1 x 4 @80%, 1 x 3 @82%, 1 x 3 @85%, 1 x 2 @87%, 1 x 2 @90%
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WOD: "Elizabeth" - For Time
21-15-9
Hang Squat Cleans 45/35, Squat Cleans 95/65 L2, 135/95
Elevated Ring Pushups L1, Ring Pushups L2, Ring Dips L3
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Bonus/Optional/ Accessories
4 Sets, For Quality
8/8 Bulgarian Split Squats
12 Weighted Hip Extensions
:15/:15 Single Leg Sorenson Hold

WOD 03/21/2024

3/20/2024

Strength / Skill
Turkish Getup - Spend 10:00 minutes building to a Heavy
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WOD: 24 Round EMOM (6 times each mvmt)
Minute 1: 1/1 Turkish Getup
Minute 2: 14 Abmat Situps L1, Tuck ups L2, V-Ups L3
Minute 3: 7/7 Single Arm Kettlebell Snatch
Minute 4: 9/7 L1, 12/9 L2, 14/11 L3 Calorie Ski Erg
KB Load: 26/18 L1, 44/26 L2, 53/35 L3
Machine Substitutions:
15/12 Calorie Row
14/11 Calorie Assault Bike
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Bonus/Optional/Accessories
3 Sets, For Quality
10/10 Single Leg Barbell Hip Thrust
20 Russian Twists (Over and Back = 1 Rep)
30 Banded Glute Bridge March

WOD 03/20/2024

3/19/2024

Strength: Push Press - E2M X 6 Sets*
Set 1: 3 Reps (Around 80%)
Set 2: 10 Reps (Around 60%)
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
*You may increase weight a little each round if you want
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WOD: E2M, Until Failure
200m Run
3 Burbees L1, 3 Burpee Box Jump Overs 24/20 L2/L3
*Increase Burpees or Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
Cap: 10 Rounds
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Bonus/Optional/Accessories
3 Sets, For Quality
:30/:30 Side Plank
:60 Wall Sit
50/50ft Contralateral High Low KB Carry
100ft Bear Hug Sandbag Carry
Loads: Your Choice
Rest as needed between sets and exercises