Blog Archives

WOD 05/01/2023

4/30/2023

Strength: Back Squat - 3 Attempts to hit a 1 Rep Max
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Advanced Only! Lifts: Full Snatch - 4 Reps @ 50%, 4 Reps @ 55%, 3 X 2 @60%, 3 Reps @ 65%, 3 X 3 @ 70%, 2 X 2 @ 60%

Power Clean and Jerk - 3 + 1 X 2 @ 50%, 3 + 1 X 2 @ 55%, 1 X 2 @ 60%,
*Only if you get there early or have time post workout.
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“1/2 Murph"
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

WOD 04/29/2023

4/28/2023

Saturday Class Time at 8 AM - Individual Workout
4 Rounds on each station
1 Min AMRAP w/ 1 Min Rest after completion of circuit
Total Time = 23 Mins

Row for Calories
Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
DB Push Press - 25/15 L1, 35/25 L2, 50/35 L3
Goblet Squats - 35/26 L1, 53/35 L2, 70/53 L3
Rest
Score = Total Reps + Total Cals
Like Fight Gone Bad but 4 Rounds and different movements

WOD 04/28/2023

4/27/2023

Warm Up: Mobility - Agility Drills - then 3 Steady Rounds
250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Power Clean & Jerk - 3 + 1 @60%, 3 + 1 X 2 Sets @ 65%, 3 + 1 X 2 Sets @ 70%, 3 + 1 Reps @ 75%
*Only if you get there early or have time post workout.
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Strength: Bench Press 5/40, 5/50, 5/60 *Deload
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WOD: On a 2 Min clock w/ 2 Min Rest x 6 Sets
3 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 6 Ring Rows L1, 6 Pull Ups L2, 6 C2B Pull Ups L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Calorie Assault Bike
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Accessory: Barbell Curls 45/35 lb Bar - 100 Reps for time

WOD 04/27/2023

4/26/2023

Warm Up: Mobility - Agility Drills - then 3 Steady Rounds
10 Russian KB Swings
10 Goblet Squats
10 KB Hip Hinge
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Advanced Only! Lift: Power Snatch - 3 Reps @ 45%, 4 @ 50%, 4 X 2 @ 55%, 3 X 2 @ 65%
*Only if you get there early or have time post workout.
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Strength: Dead Lift 5/40, 5/50, 5/60 *Deload
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WOD: 14 Min Ping Pong EMOM
Odd - 10 Double Unders L1, 30 Double Unders L2, 45 Double Unders L3
Even - 15 Double Dumbbell Squats - 35/25 L1, 50/35 L2, 70/50 L3
*Find whatever DB or KB works for you
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Accessory: Reverse Step Lunges - 3 x 10 Reps each leg

WOD 04/26/2023

4/25/2023

Warm Up: Mobility - Agility Drills - then
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Lift: Power Snatch - Work up to something heavy (not quite a max)
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WOD: 45 Min AMRAP @ Sustainable Pace
30/25 Calorie Assault Bike
1 Power Snatch - 80-85% Max (Focus on technique NOT Ego)
30 Meter Sled Push

WOD 04/25/2023

4/24/2023

Warm Up: Mobility - Agility Drills - then 3 Steady Rounds
250 Meter Row
20 Alternating KB Press (light weight)
30 Double Unders
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Jerks - 3 X 2 Reps @60%, 3 X 2 @ 65%, 3 X 2 @ 70%, 3 Reps @ 65%, 3 Reps @ 60%
*Only if you get there early or have time post workout.
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Advanced only: 3 Rounds NFT
Muscle Ups - 3-5 Unbroken
Handstand Walk - 50 to 100 Feet Unbroken if possible
*This is Skill Work not Cardio
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Strength: Strict Press 5/40, 5/50, 5/60 *Deload
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WOD: Part A start 00:00 - 10 Min AMRAP
10 Ring Rows L1 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Part B - start 12:00
1000 Meter Row for time
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Accessory: Rack Chins or Ring Rows - 3 x 12 Reps - E2M

WOD 04/24/2023

4/23/2023

Warm Up: Mobility - Agility Drills - then 3 Steady Rounds
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
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Advanced ONLY - Full Clean - 4 X 2 Reps @50%, 4 X 2 @ 60%, 3 Reps @ 65%, 3 Reps @ 70%

Full Snatch - 4 X 2 Reps @50%, 4 X 2 @ 60%, 3 Reps @ 65%, 3 Reps @ 70%
*Only if you get there early or have time post workout.
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Strength: Back Squats 5/40, 5/50, 5/60 *Deload Week
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WOD: E90 Seconds x 10 Sets
8 Deadlifts - 55/45 L1, 75/55 L2, 105/75 L3
8 Hang Power Cleans
8 Front Squats
*If you don’t get it done in time take the next Round as a :90 rest period

WOD 04/22/2023

4/21/2023

Saturday Class Time at 8 AM
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2 Person Partner Workout - You go - I go - tag out after each Round
14 Rounds (7 each partner) - 40 Min Cap
200 Meter Run or 250 Meter Row
8 TNG Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
16 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 04/20/2023

4/19/2023

Warm Up: Mobility and Agility Drills then 2 Rounds @ slow pace
500 Meter Row
20 Alternating Walking Lunge Steps
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Advanced ONLY - Full Snatch - 3 Reps @ 55%, 3 X 3 @ 60%, 3 X 3 @ 65%
*Only if you get there early or have time post workout.
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Strength: Deadlift 5/75, 3/85, 1+/95
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WOD: 18 Min AMRAP @ Steady Pace
TBD
8 Unbroken Clusters - 75/45 L1, 105/75 L2, 155/105 L3
15 Ring Rows L1 15 Pull Ups L2, 15 C2B Pull Ups L3
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Accessory: Reverse Hypers - 3 x 12-15 Reps

WOD 04/19/2023

4/18/2023

Conditioning: 12K Row
Every 2K - Run 200 Meters w/ Sandbag
*Start off with Sandbag Run and end on Rower