Blog Archives

WOD 06/01/2021

5/31/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run
10 Empty Bar Hang Squat Cleans
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Strength: FSQ - 3x8@50% - E2Ms
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Accessory: Single Leg RDL - 3 x 8 Reps (each side)
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WOD: 4 RFT
15 FSQ 65/45 L1, 95/65 L2, 135/95 L3
12 T2B
9 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3

WOD 05/31/2021

5/31/2021

Workout variations for Monday.
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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. Partitioning means of course, breaking up the pullups, pushups and airsquats any way you see fit.
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Murph L1 -- 1/2 Murph
Run 1/2 Mile *
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile
*You may go ahead and run the mile if easily capable of that currently.
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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
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Partner Murph or Amrap Murph
Run a mile together
Trade off rounds of "Cindy"
5 Pullups, 10 Pushups and 15 Airsquats until the 35 minute mark*
Then run 2nd mile together
*How many rounds can you and your partner get done before the 35 minute mark?

WOD 05/29/2021

5/28/2021

Saturday Class Time at 8 AM
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Two options:
33 Min AMRAP - U go - I go - Partner workout
3 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
6 Burpee over Box - 24/20
9 Jumping Air Squats
12 Cal Ski / Row
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OR -- Individiual WOD

Part A - 15 Min AMRAP
20 Calorie Bike
100 Meter Farmers Carry - 53/35 L1, 70/53 L2 & L3
*Rest 5 mins then Part B

Part B - 15 Min AMRAP
20 Calorie Row
10 V-ups

WOD 05/28/2021

5/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter - 10 Empty Bar Front Squats
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Strength: Deadlift - 3 x 2 Reps @ 90% - E2M
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Accessory: 1 1/4 Front Squats - EMOM x 8 (build up)
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WOD: For Time
21-18-15-12-9-6
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
Burpeees

WOD 05/27/2021

5/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter / Run --- 10 Empty Bar Bench Press
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Strength: Bench Press - 3x2@90% - E2M
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WOD: For time
500 Meter Row
21 Floor Press - 95/65 L1, 135/95 L2, 155/105 L3
21 Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
750 Meter Row
15 Floor Press
15 Strict Banded Pull Ups L1, Strict Pull Ups L2, Strict C2B Pull Ups L3
1000 Meter Row
9 Floor Press
9 Strict Banded C2B Pull Ups L1, 9 Strict C2B Pull Ups L2, 9 Bar Muscle Ups L3

WOD 05/26/2021

5/25/2021

WOD: 45 Minute AMRAP
“Running Cindy Ladder”
400 Meter Run
1 Round of “Cindy”
400 Meter Run
2 Rounds of “Cindy”
400 Meter Run
3 Rounds of “Cindy”
400 Meter Run
4 Rounds of “Cindy”
400 Meter Run
5 Rounds of “Cindy”
etc…………….
“Cindy”
5 Banded Pull Ups L1, 5 Pull Ups L2, 5 C2B Pull Ups L3
10 Push Ups
15 Air Squats
*500 Meter Row can be subbed out “Rowing Cindy Ladder”

WOD 05/25/2021

5/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row / Ski -- 10 Empty Bar Push Press
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Strength: Push Press - 3x2@90% - E2M
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Accessory: Cuban Rotations - 4 x 10 Reps
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WOD:
E3Ms x 5 Rounds w/ 3 Min Rest
:10 Bike Sprint
10 Push Ups
:10 Bike Sprints
Max Alternating DB/KB Snatch - 25/15 L1, 35/25 L2, 50/35 L3

WOD 05/24/2021

5/23/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row / Ski -- 10 Empty Bar Front Squats
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Strength: Front Squats - 3x2@90% - E2M
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Accessory: Wide Stance Box Squats - 10 x 3 Reps - EMOM - Speed Squats @ 50-60%
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WOD: E3M x 5 @ blistering fast pace
2 DL - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Pwr Clean
6 Front Squat
8 Calorie Row/Bike/Ski

WOD 05/22/2021

5/21/2021

Saturday Class Time at 8 AM
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"Fight Gone Bad!” plus size
Five rounds of:
Wall-ball - 20/14 (Reps)
Sumo deadlift high-pull - 75/55 (Reps)
Box Jump - 20" box (Reps)
Push-press - 75/55 (Reps)
Row (Calories)
1 minute rest

WOD 05/21/2021

5/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift 5 X 4 at 80% - E2M
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WOD: 18 Min Ladder
3-6-9-12-15-etc…
Deadlift - 95/65 L1, 155/105 L3, 225/155 L3
Calorie Row / Ski