Blog Archives

WOD 05/31/2019

5/30/2019

Warm Up: Mobility and Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
Strength: Bench Press - 3 Attempts to hit 1 Rep Max
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WOD: 5 Cycles
On a 2 Min Clock
Run 150 Meters - 75 Meter and back
8 Ring Rows L1, 8 C2B Pull Ups L2, 5 Ring MUs L3
Max Ground 2 Overhead - 95/65 L1, 135/95 L2, 185/135 L3
Rest 2 Mins between
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Extra Credit: Handstand Walks - 3 x Max Distance around cones 20 Feet Apart

WOD 05-30-2019

5/29/2019

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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Strength: Dead Lift - 3 Attempts to hit 1 Rep Max
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WOD: 4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
Repeat! - Pick up where you left off
4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
50 Ab Mat Sit Ups L1, 100 Ab Mat Sit Ups L2, 50 GHD Sit Ups L3
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Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)

WOD 05/29/2019

5/28/2019

Skill/Warmup: 7 Mins Practice
Wall Sits and Planks
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Conditioning: 40 Min PING PONG EMOM
Odd - Max Calorie Row
Even - Max Burpee over Erg
Score = Total Cal + Burpees

WOD 05/28/2019

5/27/2019

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
15 Light KB Presses (each side)
150 Meter Row
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Strength:Strict Press - 3 Attempts to hit 1 Rep Max
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Advanced ONLY! 10 Min AMRAP
30 Snatch - 75/45
30 Snatch - 135/75
30 Snatch - 165/105
Max Snatch - 205/125
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WOD: 14 Min AMRAP
20 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
50 Wall Ball - 14/10 L1, 50 Wall Ball - 20/14 L2 & L3
50 Jumping Jacks L1 or 100 Single Unders, 100 DU's L2 & L3
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Extra Credit: Z Press - 3 x 10 Reps

WOD 05/27/2019

5/26/2019

Class time at 9 AM Monday. Breakfast/brunch to follow soon after.
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Come in early if you want to do the Strength work.

Strength: Back Squat 1 Rep Max
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Below, I've broken down "Murph" into 3 levels. I'll be doing L2, the standard benchmark. I'm not a big fan of using a weight vest on a workout like this unless there's a whole lot of money on the line and you've been training regularly with a weighted vest. If it's that easy for you that you need a vest, go faster instead. If you just have to wear a vest though, I have them. But I don't advise it.
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For those of you unfamiliar, the runs have to be done 1st and last. The exercises though, can be broken up in any way you wish or of course can be done straight through as written. I highly recommend partitioning and NOT going straight through.

Murph L1 -- 1/2 Murph
Run 1/2 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
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Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

WOD 05/25/2019

5/24/2019

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 05/24/2019

5/24/2019

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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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 05/23/2019

5/24/2019

Warm Up: Mobility - Agility Drills - then 3 Steady Rounds
10 Russian KB Swings
10 Goblet Squats
10 KB Hip Hinge
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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 05/22/2019

5/21/2019

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 05/21/2019

5/20/2019

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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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