Blog Archives

WOD 05/31/2025

5/30/2025

Saturday Class Time at 8 AM
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20:00 EMOM, In Teams of 4 for Max Reps
Min 1: Deadlifts 50% of 1RM L1,185/125 L2 225/155 L3
Min 2: Bench Press 95/65 L1, 115/75 L2, 135/85
Min 3: Wall Balls 14/10 L1, 20/14 L & L3
Min 4: Rest

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.

WOD 05/30/2025

5/29/2025

Strength: Push Press - 10:00 EMOM
3 Reps @ 65-70% of 1RM
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WOD: 3 Rounds for Time
3 Wall Walks To 30" L1, Wall Walks to 20" L2, 4 Wall Walks L3
200 M Run L1, 400m Run L2 & L3
12 Single Arm DB Hang Clean and Jerk 25/15 L1, 35/25 L2, 50/35 L3
12 DB Lateral Burpees L1, 16 Reps L2, 16 DB Facing Burpees L3
Goal Time 11 - 15 Min --- Time Cap 18 Min
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Extra/Optional/Accessories:
3 Sets: For Quality
10 Reverse Nordic Curls
10/10 Single Arm Strict Press
10/10 Single Arm DB Row

WOD 05/29/2025

5/28/2025

Thursday 05-29-2025
WOD: 20:00 AMRAP
60 Single Unders L1, 45 Double Unders L2 & L3
9 Power Snatch 65/45 L1, 95/65 L2, 115/75 L3
5 Burpee Jumping Pullups L1, Burpee Pullups L2, Bar Muscle-Ups L3
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Extra/Bodybuilding/Finisher
3-4 Sets: For Quality
10/10 Single Leg Calf Raises w/DB Loaded
12-15 Dual DB Zottman Curls
15 Tall Kneeling Banded Lat Pull Downs

WOD 05/28/2025

5/27/2025

Wednesday 05-28-2025
Strength: Back Squat - Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%, Set 2: 5 Reps @ 75%, Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%, Set 5: 7 Reps @ 70%
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WOD: E5M x 3 Sets
20 Abmat Situps L1, 15 GHD Sit-Ups L2, 20 Reps L3
450/400M Row L1 & L2, 500/450M Row L3
20 Box Step Ups L1, 15 Box Jump Overs L2, 20 Reps L3 24/20
Goal: Complete each work set in 4 min or less.
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Extra/Optional/Accessories
3 Sets: For Quality
5/5 Single Leg Bulgarian Split Squat 31x1 Tempo
:30-45 Weighted Wall Sit
:30/:30 Side Plank

WOD 05/27/2025

5/26/2025

Tuesday 05-27-2025
Weightlifting - Clean Complex
Every :90 x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean
Starting @ 60% of 1RM Power Clean
Goal: Build to around 80-85% of Power Clean Max
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WOD: 12:00 EMOM
Min 1: Max Power Cleans
Min 2: Rest
Min 3: Max Calorie Bike
Min 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today
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Extra/Optional/Accessories
3 Sets: For Quality
15/15 Single Leg Hip Thrust Off Bench
15 Weighted GHD Hip Extensions
:45-:60 Weighted Forearm Plank

WOD 05/26/2025

5/25/2025

Workout times 8 and 9 AM (I suspect most will be there for the 8 AM) Breakfast to follow.
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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 exercise movements 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 air squats any way you see fit.
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Murph L1 -- "1/2 Murph"
Run 1/2 Mile *
50 Pull Ups (Or Ring Rows)
100 Push Ups (Or Beginner or Elevated Pushups)
150 Air Squats
Run 1/2 Mile
*You may go ahead and run the mile if easily capable of that currently.
----
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
*Movements may still be partitioned
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 Air Squats 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 05/26/2025

5/25/2025

Workout times 8 and 9 AM (I suspect most will be there for the 8 AM) Breakfast to follow.
---
Workout variations for Monday.
---
For those of you unfamiliar, the runs have to be done 1st and last. The exercise movements 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 air squats any way you see fit.
---
Murph L1 -- "1/2 Murph"
Run 1/2 Mile *
50 Pull Ups (Or Ring Rows)
100 Push Ups (Or Beginner or Elevated Pushups)
150 Air Squats
Run 1/2 Mile
*You may go ahead and run the mile if easily capable of that currently.
----
Murph L2 (Standard/benchmark)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
---
Weighted Murph L3 -- with 20/14 lb Weighted Vest or Body Armor
*Movements may still be partitioned
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
---------
Partner Murph or Amrap Murph
Run a mile together
Trade off rounds of "Cindy"
5 Pullups, 10 Pushups and 15 Air Squats 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 05/24/2025

5/23/2025

Saturday Class Time at 8 AM
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25:00 AMRAP, With a Partner
12/9 Calorie Row L1, 15/12 Cal L2 & L3
12 Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
9 Step Overs L1, Burpee Box Jump Overs L2 & L3

Alternating Full Rounds with a Partner.
The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.

WOD 05/23/2025

5/22/2025

Friday 05-22-2025
Strength: Bench Press
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%, Set 2: 5 Reps @ 75%, Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%, Set 5: 7 Reps @ 70%
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WOD: 5 Sets of 2:00 AMRAP
12/9 Calorie Bike L1, 15/11 L2 & L3
10/7 Elevated Push-Ups L1, 10/7 Pushups L2, 15/10 L3
- Max Kipping Knee Raises or Toes to Bar in Remaining Time
Rest 1:00 b/t sets
---
Extra/Optional/Accessories:
3 Sets: For Quality
10-12 Floor DB Pull Overs
10-12 Floor DB Skull Crushers
:30/:30 Standing Paloff Press Hold

WOD 05/22/2025

5/21/2025

Thursday 05-22-2025
Weightlifting: Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day
Try to build to 75% of 1 Rep Max Snatch
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WOD: For Time - 7:00 AMRAP
3-6-9-12-15....
Overhead Squat 45/35 L1, 95/65 L2, 115/75 L3
Jumping Pullups L1, Pullups L2 & L3
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Extra/Optional/Accessories
3 Sets: For Quality
10-12 Pendlay Rows
10 Banded Y-Raises
12/12 Side Lying DB External Rotations