Blog Archives

WOD 04/30/2025

4/29/2025

Wednesday 04-30-2025
WOD: 3 Sets For Time
400m Run
15 Jumping Pull-Ups L1, 15 Pullups L2, 20 Reps L3
20 Sit-Ups L1 & L2, 30 L3
30 Air Squats L1 & L2, 40 Reps L3
400m Run
Rest 3:00 b/t sets
Goal Time of 7 to 11 Min Per Set with a 12 Min Cap
Total Time Cap - 42 Min
---
Extra/Optional/Accessories
3 Sets: For Quality
:10-:15 Supine Grip Chin Over Bar Hold
15-20 Banded Bicep Curls
:30 Weighted Wall Sit

WOD 04/29/2025

4/28/2025

Tuesday 04-29-2025
Strength Superset: 15:00 EMOM
Minute 1: 5 Bench Press @70 to 75%
Minute 2: 100ft Dual Kettlebell Front Rack + 100ft Farmers Carry*
Minute 3: Rest
Kettlebells 35/26 L1, 44/26 L2, 53/35 L3
*L1 Farmers Carry Only
---
WOD: For Time
2-4-6-8-10
Burpee Box Step Ups L1, Burpee Jump Overs L2 & L3 24/20"
50 Single Unders L1, 35 Double Unders L2, 50 DU's L3
10/8 Elevated Pushups (Box) L1, Push-Ups L2 & L3
Goal Time 7 to 11 Min -- Time Cap 12 Min
---
Extra/Optional Accessories
3 Sets: For Quality
:10-:15 Ring Support Hold
15-20 Banded Tricep Extensions
100ft Sled Push

WOD 04/28/2025

4/27/2025

Monday 04-28-2025
Weightlifting: Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean
Level 1:
3 Hang Power Cleans + 3 Front Squats
---
WOD: Every 3:00 x 4 Sets
10/8 Calorie Row L1, 12/9 L2,15/12 L3
12 Deadlifts 75/55 L1, 115/75 L2, 135/95 L3
9 Hang Power Cleans
6 Front Squats
Goal: 2 Min...Cap at 2:30
---
Extra/Optional/Accessories
3 Sets: For Quality
8-10 Glute Ham Raises
:15-:20 GHD Supine Hold
100ft Reverse Sled Drag

WOD 04/26/2025

4/25/2025

Saturday Class Time at 8 AM
---
WOD: 20:00 AMRAP, With a Partner
12 Rounds (Total)
5 Box Piked Pushups L1, 5 HSPU's L2, 5 Strict HSPU's L3
5/4 Toe Spotted Pullups L1, 5/4 Strict Pull-Ups L2, 7/5 Reps L3
9 American Kettlebell Swings 44/26 L1, 53/35 L2, 70/53 L3
--
Max Calorie Row in the Remaining Time

WOD 04/25/2025

4/24/2025

Friday 04-25-2025
Strength: Back Squat
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
---
WOD: 15:00 EMOM
Min 1: 50 Single Unders L1, 35 Double Unders L2, 50 DU's L3
Min 2: 8 Up Downs L1, 10 Reps L2, 12 Reps L3
Min 3: 15 Abmat Situps L1, V-Ups L2, GHD Sit-Ups L3
Min 4: Max Forearm Plank
Min 5: Rest
---
Extra/Optional/Accessories : Grunt Work
3-4 Sets, For Load
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
100ft (30m) Sled Push

WOD 04/24/2025

4/23/2025

Thursday 04-24-2025
Weightlifting: 10:00 EMOM
1 Snatch @ 80%+ (Power or Squat)
Goal: Build to 90+ %
---
WOD: For Time
9-7-5 L3
Ring Muscle-Ups L3
Squat Snatch 135/95 L3
---
12-9-7
Ring Rows L1, Pullups L2
Ring Pushups L1, Ring Dips L2
Hang Pwr Snatch 45/35 L1, Squat Snatch 95/65 L2
---
Extra/Optional/Accessories
3 Sets: For Quality
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps

WOD 04/23/2025

4/22/2025

Wednesday 04-23-2025
Strength: Deadlift - Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%, Set 2: 3 Reps @ 85%, Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%, Set 5: 3 Reps @ 85%, Set 6: 1 Rep @ 95%+
---
WOD: 8:00 AMRAP
10 Power Cleans 75/55 L1, 95/65 L2, 135/95 L3
15/10 Elevated or Beginner Pushups L1, Push-Ups L2 & L3
10 Box Step Ups L1, Box Jumps 24/20" L2 & L3
---
Extra/Optional/Accessories
3 Sets: For Quality
10 Barbell Glute Hip Thrust
15 Weighted GHD Hip Extensions

WOD 04/22/2025

4/21/2025

Tuesday 04-22-2025
WOD: For Max Calories
4 Sets of 5:00 AMRAP:
400/350Row L1, 500/450m Row L2 & L3
300m Run L1, 400 M Run L2 & L3
Max Calorie Bike
Rest 2:30 b/t sets
---
Extra/Optional/Accessories
3 Sets:
1:00 Weighted Plank
:30/:30 Side Plank
:15/:15 Copenhagen Plank

WOD 04/21/2025

4/19/2025

Monday 04-21-2025
Strength- Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
---
WOD: 12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters 45/35 L1, 75/55 L2, 95/65 L3
7 Hanging Knee Raises L1, Alternating Toes to Bar L2, T2B's L3
---
Extra/Optional/Accessories
3 Sets: For Quality
:20 GHD Supine Hold
10-12 Seated Medball Knee Extensions

WOD 04/19/2025

4/18/2025

Saturday Class Time at 8 AM
---
WOD: Teams of 4 or 5, Each Athlete Starting on a Different Station

20:00 AMRAP
Station 1: 16/13 Calorie Row L1, 18/14 L2, 20/16 L3
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups 35/25 L1 & L2, 50/35 L3
Station 4: Max Bench Press 75/55 L1, 115/75 L2, 135/95 L3
Station 5: Rest (Teams of 5) or Transition ( Teams of 4)

Rotate Stations when the athlete on Station 1 Completes the Row