Blog Archives

WOD 06/01/2022

5/31/2022

Skill: Kettlebell Snatch - 5 Mins Practice
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Accessory: One Arm KB Strict Press - 3 x 8 Reps (each side) - E2M
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WOD: 5 Min AMRAP
10 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
10 Goblet Squats
*rest 5 Mins
5 Min AMRAP
40’ OH Weighted Walking Lunge - No Weight L1, 35/25 L2, 45/35 L3
10 Hang Knee Raise L1, 10 T2B L2, 10 Unbroken T2B - L3
*directly into
2 Min AMRAP
Max Burpee Box Jump Over - 20/16 L1, 24/20 L2, 30/24 L3

WOD 05/31/2022

5/30/2022

Skill: Full Clean and Jerk Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Clean
Dip + Jump + Power Clean + Power Jerk
Dip + Jump + Full Clean + Split Jerk
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Lift: Squat Clean and Jerk - 5 x 3 Reps @ 70% - E2Ms
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WOD: On a 2 Min Clock x 5 Sets - rest 2 Mins between efforts
5 Burpee Over Bar
5 Power Clean and Jerk -75/55 L1, 115/75 L2, 155/105 L3
Max Calorie Row

WOD 05/30/2022

5/28/2022

Workout times 8 and 9 AM
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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 05/28/2022

5/27/2022

Saturday Class Time at 8 AM
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2 Person Partner Workout - Each Partner does 10 Rounds - On a 2 Min Clock
3 Clean and Jerk - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar MUs - L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Assault Bike Calories in remainder of time
Rest 2 Mins between Efforts x 10 Rounds
*If you're doing Murph on Monday, I'd consider cutting the pullup reps in half so that you're recovered by Monday. If you're used to high volume, it's up to you.

WOD 05/27/2022

5/26/2022

Strength: Bench Press - 1 RM
5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts

5 Hang Power Snatch + Max Push Ups
HSN = 65/45 L1, 95/65 L2, 135/95 L3
Knee Push Ups L1, Hand Release L2, Chest Slapping L3
Score = Total Push Ups
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WOD #2: 10-9-8-7-6-5-4-3-2-1
Muscle Ups
Double Unders x 3 (30,27,24,21,18,etc...)
*Only if you have more than an hour.
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Extra Credit: Assault Bike - 50 Cals for time

WOD 05/26/2022

5/26/2022

Strength/Lift: Back Squat - 1 RM
5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
rest :30 seconds between efforts
5 Front Squat + Russian Kb Swings
FS = 95/65 L1, 135/95 L2, 185/125 L3
RKB = 53/35 L1, 70/53 L2, 106/70 L3
Score = Total KB Swings
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Lift: Clean - 5 x 3 Reps @ 70% - E3M
*Only if you have more than an hour
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Extra Credit: Ab Mat Sit Ups - 100 Reps

WOD 05/25/2022

5/24/2022

WOD: 45 Min AMRAP L1,L2 - 60 Min AMRAP L3
“Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower

WOD 05/24/2022

5/23/2022

Strength/Lift: Strict Press - 1 RM
5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts 1 @ 90%, 1 @ 100%, 1 @ 105 - 110%
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WOD: 10 Rounds - On a 1 Min Clock
5 Hang Power Cleans + Max Pull Ups
Rest :30 seconds between efforts
HPC = 95/65 L1, 155/105 L2, 185/125 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Score = Total Pull Ups
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WOD #2: 10 Min AMRAP
20 DB Hang Clean and Jerk - 50lbs
20 Ft Handstand Walk
*Only if you have more than an hour.
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Extra Credit: Run 1 Mile

WOD 05/23/2022

5/22/2022

Strength/Lift: Deadlift - 1 RM Warm Up Sets 5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
Work Sets Set #1 @ 90% Set #2 @ 100% Set #3 @ 105-110% depending on how you felt on Set #2
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WOD: 10 Rounds - On a 1 Min Clock
5 Deadlifts + Max Burpees
rest :30 seconds orts
DL = 155/105 L1, 225/155 L2, 275/ 185 L3
Score = Total burpees
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Oly: Snatch - 5 x 3 Reps @ 70% - E3M
*Only if you have more than an hour to train. You may do this before or after the Wod.
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Extra Credit: 1000 M Row

WOD 05/21/2022

5/20/2022

Saturday Class Time at 8 AM - Teams of 2
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30 Min AMRAP
*Split work as needed as you work your way through each round - 1 Partner goes at a time
Row 1000 Meter
50 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Suitcase Carry - same loads
25 Ring Rows L1, Pull Ups L2, C2B Pull Ups - L3
50 Calorie Assault Bike