Blog Archives

WOD 06/30/2018

6/29/2018

Saturday Class Time at 8 AM - Individual WOD
---
3 Rounds of:
Row for Calories
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Power Clean - 95/65 L1, 135/95 L2, 185/135 L3
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
In this workout - Max Reps on each station in 90 seconds. Rotate thru each station and once you do all 4 stations - 90 second rest - Repeat 3 Rounds
Score = Reps + Calories

WOD 06/29/2018

6/28/2018

Skill: Double Unders - 5 Min Practice
---
Accessory: Romanian Deadlifts (RDL) - 3 x 8 Reps
---
WOD: “Double Cross”
18 Min “Ladder”
2-4-6-8-10-12-etc……
Double Unders x 1 L1, x 2 L2, x 5 L3
Thrusters - 55/35 L1, 75/55 L2, 115/75 L3
*Every 3 Rounds 30 Yard Sled Push - 50/30 L1, 90/50 L2, 180/100 L3 - example after 6,12,18,24,30

WOD 06/28/2018

6/27/2018

Skill: Snatch Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
---
Lift: Full Snatch - 5 x 3 Reps @ 70%
---
WOD: On a 2 Min Clock x 5 Sets - rest 2 Mins between efforts
5 Rack Chins L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups - L3
5 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
Max Calorie Bike

WOD 06/27/2018

6/26/2018

Skill: Rope Climb Practice - 5 min
---
WOD: 12 Rounds for time - w/ a STRICT 50 Min Cap!
300 Meter Row L1, 400 Meter Row L2, 500 Meter Row L3
1 Rope Climb or 12 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3

WOD 06/26/2018

6/25/2018

Skill: Kettlebell Snatch - 5 Mins Practice
---
Accessory: One Arm KB Strict Press - 3 x 8 Reps (each side) - E2M
---
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 - 20/14 L1, 24/20 L2, 30/24 L3

WOD 06/25/2018

6/24/2018

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
---
Lift: Full Clean and Jerk - 5 x 3 Reps @ 70% - E2Ms
---
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 06/23/2018

6/22/2018

Saturday Class Time at 8 AM
---
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

WOD 06/22/2018

6/21/2018

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%
---
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
---
WOD #2: 10-9-8-7-6-5-4-3-2-1
Muscle Ups
Double Unders x 3 (30,27,24,21,18,etc...)
---
Extra Credit: Assault Bike - 50 Cals for time

WOD 06/21/2018

6/20/2018

Strength: 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%
---
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
---
Lift: Full Clean - 5 x 3 Reps @ 70% - E3M
*Only if you have more than an hour and you can do this before or after the WOD.
---
Extra Credit: Ab Mat Sit Ups - 100 Reps

WOD 06/20/2018

6/19/2018

WOD: 45 Min AMRAP
“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
Previously done on: 12/07/2016 - 03/22/2017 - 02/07/2018