Blog Archives

WOD 05/01/2024

4/30/2024

WOD - "Mount Doom"
For Time:
10-20-30-20-10
Kipping Knee Raises L1, Toe to Bar L2 & L3
5-10-15-10-5
Hang Power Snatches 75/55 L1, Power Snatches 95/65 L2, 135/95 L3
-into-
50/40 Calorie Row
Time Cap: 24 Min
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Bonus/Optional/Accessories
12:00 EMOM, 3 Sets
Minute 1: :30 Ring Plank Hold
Minute 2: :30 KB Russian Twists 26/18
Minute 3: :20/:20 Side Plank
Minute 4: 20 Alternating V-Ups
*Set your rings so they are 2-3" off the ground. If you can't make it the entire :30, that's fine, just work to accumulate :30 during the minute

WOD 04/30/2024

4/29/2024

Skill: Freestanding Handstand Hold Class Progression - 10 Min
Level 3: Accumulate Time in Freestanding Handstand Hold
Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold
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"The Balrog"
4 Rounds, For Reps:
3:00 AMRAP
Wall Walks 2-3-4-5 to 20" L1, 2-3-4-5 L2, 4-5-6-7 L3
75 Single Unders L1, Double Unders 35 L2, 50 DU's L3
*Max Wall Balls in the Remaining Time
Wallball: 14/10 L1, 20/14 L2 & L3
Score: Total Reps of Wall Balls
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Bonus/Optional/Accessories
4 Sets, For Quality
10 Strict Chin-Ups (Supinated Pull-Up)
10/10 Single Arm DB Rows
:30 Dual DB Gun-Rack Hold
Rest as needed between sets

WOD 04/29/2024

4/28/2024

Workout Primer - 3 Sets
Power Clean + Front Squat
Squat Clean + Front Squat
Rest :30
3 Bench Press
Rest :30- :60
*Increase loads up to working weights
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WOD: 30 Min EMOM
Min 1: 3 Front Squats*
Min 2: Calorie Bike 10/8 L1, 12/9 L2, 13/10 L3
Min 3: 5 Bench Press
Min 4: Calorie Ski Erg 10/8 L1, 12/9 L2, 13/10
Min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE
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Bonus/Optional/Accessories
3 Sets, For Quality
10/10 Back Rack Step-Ups 24/20''
10 Deficit Parallette Pushups 31x1 Tempo
20 Dumbbell Renegade Rows

WOD 04/27/2024

4/26/2024

Saturday Class Time at 8 AM
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"Manion"
7 Rounds for Time, With a Partner
400m Run
29 Back Squats 95/65 Scaled, 135/95 RX
Time Domain: 20:00-25:00 minutes
Time Cap: 35:00 minutes

WOD 04/26/2024

4/25/2024

"Fortitude"
30 Min EMOM
Minute 1: Calorie Row :40 Max Cal L1, 12/9 L2, 15/12
Minute 2: Burpees :40 Max Reps L1, 12 Reps L2, 15 Reps L3
Score = Rounds
Best possible score = 30 Rounds
Ex: If you take a round off then score is 29/30
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Extra/Optional/Accessories
12 Min EMOM
Min 1: 10-12 Tall Kneeling Banded Lat Pull-Downs
Min 2: 8-10 Dual DB Zottman Curls
Min 3: 6/6 Half Kneeling KB Chop & Lift

WOD 04/25/2024

4/24/2024

Strength/Weightlifting
Every :90, 6 Sets
1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead
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WOD: 15 Box Pike Pushups L1, 15 Strict HSPU's 2"Riser L2, No Riser L3
45 Power Cleans 45/35 L1, 75/55 L2, 95/65
10 Box Pike Pushups L1, 10 Strict HSPU's to 2 " Riser L2, 15 Strict HSPU's
Rest 3:00 minutes
15 Box Step Ups L1, 15 Box Jumps 24/20 L2, 30/24 L3
30 Shoulder to Overhead 45/35 L1, 95/65 L2, 115/75 L3
15 Box Step Ups L1, Box Jumps 24/20 L2, 30/24 L3
Time Domain: 4:00-6:00 / Couplet, 11:00-15:00
Time Cap: 17:00 Running Time
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Extra/Optional/Accessories
Part A) - 5 Sets
:30 Wall Supported Handstand Hold
Rest as needed between sets
Part B) - 6 Sets
6 Glute Ham Raises
:24 Sorenson Hold
Rest as needed between sets to keep complex unbroken

WOD 04/24/2024

4/23/2024

Strength + Stability - 12:00 minute EMOM
Min 1: 5 Pause Back Squats (2sec) @ 7 RPE
Min 2: 10 Dual KB Front Rack Tall Kneeling to Standing 26/18 L1, 35/26 L2, 53/35 L3
Min 3: Rest
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WOD: 3 Rounds for Time
Wall Balls 30 - 14/10 L1, 30 - 20/14 L2, 42 - 20/14
Knees to Chest 15 L1, Toes to Bar 15 L2, 21 L3
Time Domain: 9 - 13 Min
Time Cap: 15 Min
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Extra/Optional/Accessories
16 Min EMOM
Min 1: 30 Russian Twists
Min 2: 20 Alternating V-Ups
Min 3: Max Side Plank
Min 4: Rest
Alternate Side Plank every other round
For Russian Twists, Over and Back = 1 rep

WOD 04/23/2024

4/22/2024

WOD: 15 Min EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts
Minute 2: Toenail Spotted Pullups L1, 10/8 Banded Strict Pull-Ups L2, 10/8 Strict Pull-Ups L3
Minute 3: 50 Double Unders or :45 Practice L1 & L2, 75 Double Unders L3

Barbell Loads: 50-55-65-70-75%
Score: Loads
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Bodyweight Stamina Test
10 Sets For Time - 15/10 Unbroken Push-Ups L3
Rest as needed
Level 2:
10 Sets x Unbroken Reps
Rest 1:00 minute between sets
Level 1:
10 Min EMOM
5-10 Elevated or Band Assisted Push-Ups
Rules: Reps unbroken, while maintaining a plank position (no down dog)

WOD 04/22/2024

4/21/2024

Weightlifting: Take 15:00 minutes to Find a 1RM Snatch
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WOD: 4 Sets, For Max Reps
2 Min AMRAP, 1 Min Rest
12 Alternating Dumbbell Hang Snatch
12 Single Dumbbell Step-Overs 24/20
-Max Calorie Bike in the Remaining Time
25/15 L1, 35/25 L2, 50/35 L3

Score = Total Reps (Calories + Dumbbell Reps)
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Bonus/Optional/Accessories
4 Sets, For Quality
10-12 Goblet Cyclist Squat
20 Banded Y's
-Max Hex DB Head Pinch Grip Hold 25/15

WOD 04/19/2024

4/18/2024

Weightlifting/Clean and Jerk: Every 2:00 minutes, 8 Sets
Starting @ 70% and building to a Heavy for the Day
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WOD: 10 Rounds for Time
3 Clean-and-Jerks 75/55 L1, 95/65 L2, 135/95
3 Lateral Burpees L1, Bar Facing Burpees L2 & L3
Time Domain: 3:00-7:00 minutes
Time Cap: 10:00 minutes
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Bonus/Optional/Accessories
12 Min EMOM
Min 1: 2 Pause Clean Pulls + 2 Clean Pulls
Min 2: 5 High Box Jumps
Min 3: Rest
Clean Pulls @ 90-95% of 1RM