Blog Archives

WOD 04/01/2025

3/31/2025

Tuesday 04-01-2025
WOD - For Time: 3 Rounds
20/16 Calorie Row L1, 30/24 Cals L2 & L3
15 Front Squats 60% of 1 Rep L1,115/75 L2, 155/105
30 Jumping Pull-Ups L1, 20 Pullups L2, 30 Pullups L3
Goal Time 15 to 1 Minutes -- Time Cap 22 Minutes
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Extra/Bodybuilding?Finisher
10:00 AMRAP
16 Dual KB Gorilla Rows
10/10 Suitcase Reverse Lunge
10-12 Dual DB Zottman Curls

WOD 03/31/2025

3/30/2025

Monday 03-31-2025
Weightlifting - Clean and Push Jerk
Take 10 minutes to Establish
3RM Power Clean and Push Jerk
Goal should be to get to about 80% of your 1 Rep
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WOD: 5 Rounds for Time
200m Run
9 Burpee Box Jump Overs (Step overs L1)
6 Power Clean and Push Jerks 60% of 1 Rep L1, 155/105 L2, 185/125 L3
Goal Time 11 to 15 Minutes -- Time Cap 18 Minutes
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Extra/Optional/Accessories
10:00 EMOM
Min 1: 15 Weighted GHD Hip Extensions
Min 2: 10-12 Ring Hamstring Curls

WOD 03/29/2025

3/28/2025

Saturday Class Time at 8 AM
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WOD: 3 Rounds for Time with a Partner
80 Double Unders L2, 100 Reps L3
60 Abmat Sit-Ups L2, 80 Reps L3
40 Wall Balls L2, 60 Reps L3
44/38/33 Calorie *Bike
–
Wall Ball: 20/14lb

Work can be split anyway you want with your partner to achieve the best overall time
Goal Time 24 to 30 Minutes -- Time Cap 35 Min

WOD 03/28/2025

3/27/2025

Friday 03-28-2025
Weightlifting: Squat Clean & Jerk - For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk
Starting @ 70% and building to the last 4 sets at 85%
% is Based on 1RM Clean & Jerk
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WOD: 12:00 EMOM
Minute 1: *Deadlifts
Minute 2: 6-8 Strict Handstand Push-Ups*
Deadlifts:
Set 1: 5 Reps @ 70%, Set 2: 5 Reps @ 70%, Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%, Set 5: 3 Reps @ 80%, Set 6: 1 Rep @ 85-90%

Strict Handstand Push-Ups:
Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging
*Seated DB Press is the scaled version
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Extra/Optional/Accessories
3 Sets: For Quality
15 Weighted Hip Extensions
:30 Sorenson Hold
8/8 Single Arm KB Z-Press

WOD 03/27/2025

3/27/2025

Thursday 03-27-2025
Gymnastics Skill Work
10 minutes on rope climb skills
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20 minute AMRAP
3 rounds of:
150m Run L1, 200 M L2 & L3
2 Beginner Climbs L1, 1 Rope Climb L2 & L3
4-8-12 Burpee Jumping Pullups L1, 4-8-12 Burpee Pull-Ups L2, 5-10-15 L3
Right into 3 rounds of:
300m Run L1, 400 M L2 & L3
2 Beginner Climbs L1, 2 Rope Climbs L2 & L3
16-20-Max Burpee Jumping Pull-Ups L1, 16 to 20 Burpee Pull-Ups L2, 20-25-Max L3
Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Score = Rounds + Reps
*Objective is to get into the 5th round
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Extra/Strength/Finisher
5 Sets -- :30 on / :30 off
Max Renegade Rows 50/35

WOD 03/26/2025

3/27/2025

Wednesday 03-26-2025
Strength: Back Squat - E4M x 3 Sets
5 Reps @ 70%, 3 Reps @ 75%, 1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
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WOD: 8:00 AMRAP
20 American Kettlebell Swing 35/18 L1, 44/26 L2, 53/35 L3
10 Box Jumps 30/24 L3
50ft Single Arm Overhead Walking Lunge
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Extra/Optional/Accessories
3 Sets: For Quality
12 Ring Hamstring Curls
15 Barbell Hip Thrusts
20/20 sec Split Squat Paloff Press Iso Hold

WOD 03/25/2025

3/24/2025

Gymnastics Skills: 15 minute Handstand Walk Skills
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Workout Primer: 2 Rounds
3-5 Toe to Bar or Movement Modification
5-10ft Handstand Walk or 1 Wall Walk
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WOD: 3 Rounds for Time
25 Kipping Knee Raises L1, 20 Toe to Bar L2, 30 Reps L3
3 Wall Walks L1, 5m Handstand Walk L2, 10 M L3
Score = Time
Goal Time 7 to 11 Min -- Time Cap 15 Min
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Extra/Core/Bodybuilding Finisher
3 Sets: For Quality and Volume
- Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
- Big Unbroken Set Push-Ups
12-15 Tricep Kick Back
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest

WOD 03/24/2025

3/22/2025

Monday 03-24-2025
Weightlifting: Squat Snatch Complex: 12:00 to Complete - 6 Sets
1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch
3 Sets @ 70-75%, 2 Sets @ 80%, 1 Set @ 82%+
*Some might need to do 3 Power + 3 OH Squats instead
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WOD: For Time
15 Power Snatch 65/45 L1, 95/65 L2, 135/95 L3
500m Row
15 Power Snatch
Score = Time
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Extra/Optional/Accessories
3 Sets: For Quality
5 Lateral Banded Snatch Pulls
5 Single Leg Box Jumps
15-20 Reverse Hyper

WOD 03/22/2025

3/21/2025

Saturday Class Time at 8 AM
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WOD: For Time, With a Partner
3 Rounds
400m Run (Together)
15 Power Cleans No more than 70% L1, 155/105 L2, 205/145 L3
10 Partial Wall Walks L1 (30"), Wall Walks L2 & L3

*All reps are combined between you and your partner
Score = Time
Goal Time 16 to 20 Minutes -- Time Cap 25 Minutes

WOD 03/21/2025

3/20/2025

Friday 03-21-2025
Back Squat: Every 2:00 x 6 Sets
Set 1: 5 @ 70%, Set 2: 5 @ 70%, Set 3: 5 @ 75%, Set 4: 5 @ 75%
Set 5: 3 @ 80%, Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat
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WOD: 8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups