Blog Archives

WOD 05/01/2021

4/30/2021

Saturday Class Time at 8 Am
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On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups
Rest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
R1stest 3 Mins
On a 3 Min Clock
400 Meter Run
Max Hand 2 Hand Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 3 Mins
400 Meter Run
Max Rope Climbs or Pull Ups

WOD 04/30/2021

4/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
8 Push Ups - 8 Empty Bar Power Snatch
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Strength / Endurance: Ping Pong EMOM x 12
Odd - 6-8 Floor Press - 65/45 L1, 95/65 L2, 135/95 L3
Even - 6-8 Hang Power Snatch - same
- Rest 5 Mins
Strength / Endurance: Ping Pong EMOM x 12
Odd - :30 Bike Sprint
Even - 6-8 Clean and Jerk - 65/45 L1, 95/65 L2, 135/95 L3
- Rest 5 Mins
Strength / Endurance
3 Rounds
25/20 Row / Ski / Bike
5 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3

WOD 04/28/2021

4/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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WOD: 45 Min AMRAP
1000 Meter Row / Ski / Bike
200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
25 Hand Release Push Ups

WOD 04/27/2020

4/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 15 Russian KB Swings
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Lift: EMOM x 8 - Build Up
3 Push Jerks
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WOD: For time
1,500-Meter Row
Then, 5 rounds of:
10 Banded Pull Ups L1, 10 Pull Ups L2, 10 Bar Muscle-Ups L3
7 Push Jerks - 75/55 L1, 155/105 L2, 235/145 L3

WOD 04/26/2021

4/25/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run - 10 Empty Bar Front Squats
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Lift: EMOM x 8 - Build Up
1 Squat Clean + 2 Front Squats
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WOD: 10 Rounds for time
3 Deadlifts - 135/95 L1 (or 10 Russian KB Swings) 225/155 L2, 315/225 L3
10 Wall Ball - 14/10 - 10 Ft L1, 15 Wb's 20/14 - 10 Ft L2, 20/14 - 12 Ft L3
Previously done on 11-29-2020

WOD 04/24/2021

4/23/2021

Saturday Class Time at 8 AM
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3 Partner Session
Split up as you wish
All Partners can go at the same time
150 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
9 x Walking Lunges (120' each)
9K Row

WOD 04/23/2021

4/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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WOD: E15M x 3 Sets
15 Calorie Bike / Row / Ski
10 Kettlebell Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
15 Calorie Bike / Row / Ski

WOD 04/22/2021

4/21/2021

Warmup
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WOD: 9 Min AMRAP
350 Meter Row
8 KB Snatch Left - 53/35
8 KB Snatch Right
Rest 3 Mins
9 Min AMRAP
250 Meter Ski
8 KB PP Left - 53/35
8 KB PP Right
15 Calorie Bike
16 Jump Lunge Burpees*
Rest 3 Mins
9 Min AMRAP
100 Meter Run
30 Double Unders
*The attached video shows "Jump Lunge Burpees." Except that we do only two jumping lunges Not 3 like she does for some reason.

WOD 04/21/2021

4/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 HPC w/ empty bar
10 Calorie Row
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Lift: EMOM x 8 - build up
2 Hang Pwr Clean
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WOD: 3 Min AMRAP w/ 1 Min Rest x 5 Rounds
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Push Ups
9 Air Squats

WOD 04/20/2021

4/19/2021

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
20 Press w/ empty bar
10 Calorie Bike
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Skill: EMOM x 10 - build up
Press + 2 PP + 3 PJ
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Lift: Push Press - 5 x 5 Reps - E2M - build up
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WOD: 22 Minute Ladder
2-4-6-8-10-etc…..
Press - 65/45 L1, 75/55 L2, 95/65 L3
Calorie Ski / Row / Bike
Pull Ups