Blog Archives

WOD 07/01/2019

6/30/2019

Warm Up: Mobility/Agility Drills then 2 Rounds NFT
20 FS/BS w/ empty bar
20 Calorie Bike
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Strength: Back Squat 5x3 Reps @85% E3M
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WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Assault Bike
Even - 3 Power Cleans - 95/65 L1, 155/105 L2, 185/135 L3
If scoring - Score = Calories + Reps
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Superset: 1a) 8, 5 second pause squats
1b) Pendlay Rows - 4 x 6 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

WOD 06/29/2019

6/28/2019

Saturday Class Time at 8 AM
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3 Person Partner Workout: 33 Min AMRAP
Partner #1 - Shoulder 2 Overhead Max Reps
Partner #2 - Assault Bike Max Calories
Partner #3 - Rest
One partner starts on each station. Every Min switch stations. Each Partner will hit each station 11 Times
*Score = Calories + Reps
65/45 L1, 95/65 L2, 135/95 L3

WOD 06/28/2019

6/27/2019

Warm Up: 3 Rounds NFT
10 WYT Movements
10 Alternating Deadbugs
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Strength: Bench Press - 4 x 12 Reps - E3M
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WOD: 14 Min Ping Pong EMOM
Odd - Double Unders - 10 L1 *misses count, 20 L2, 30 L3
Even - Russian KB Swings - 15 Reps @ 35/26 L1, 20 Reps @ 53/35 L2, 20 Reps @ 70/53 L3
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Superset: 1a. Front Squats - 4 x 10
no rest
1b. Sumo RDL - 3 x 10 Reps
rest 120 seconds

WOD 06/27/2019

6/26/2019

Warm Up: Row 500 Meter then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Skill: Candle Sticks
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Strength: Dead Lift-8 x 3 Reps @50% - EMOM
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WOD: 20 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Sumo DL High Pull - 45/35 L1, 75/55 L2, 95/65 L3
20 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3
20 Push Press - 45/35 L1, 75/55 L2, 95/65 L3
20 Calorie Row - All Ls
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Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts

WOD 06/26/2019

6/25/2019

Skill: Double Unders or Triple Unders - 10 Min Practice as Warm Up
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WOD: 40 Min Ladder
5-10-15-20-25-30-35
Calorie Assault Bike
Calorie Row
Burpees
(Previously done on 06/07/17, 10/18/17)

WOD 06/25/2019

6/24/2019

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 Inch Worms
3 Wall Walks
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Skill: 3 Rounds of
5 Scap Activations
10 Bar Taps/Kip Swings (Hollow to Open)
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Strength: Strict Press 5 x 5 Reps @75% E3M
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WOD: For time
"Randy"
75 Snatches - 75/55
(Most recently done on 09/11/2017, 10/17/2017, 11/28/2017, 04/27/2018)
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Superset: 1a. Ring Push Ups* 4 x 8-12 Reps
no rest
1b. Ring Rows 4 x 8 - 12 Reps
rest 120 seconds
*Yes, may be scaled to standard pushups
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Extra Credit: 6 x 20 Yards Bandbell Carries - fast, moderate weight, rest as needed between efforts

WOD 06/24/2019

6/23/2019

Warm Up: Mobility/Agility then 3 Rounds NFT
10 Scorpion Stretches
5 Push Ups
10 Walking Lunge Steps
10 Sit Ups
then 3-4 Warm Up Sets on BS - staring with empty bar
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Strength: Back Squat 4 x 12 Reps - E3M
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WOD: On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
Rest 1 Minute

On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
Rest 1 Minute

On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
Rest 1 Minute

On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
(15 Min Total time)
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Superset
1a. Single Leg RDL - 4 x 10 Reps
no rest
1b. Spiderman Plank - 4 x 8 Reps (per leg)
rest 120 seconds
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

WOD 06/22/2019

6/21/2019

Saturday Partner Workout at 8 am
Station #1
7K Row
Station #2
5 Devil Press - 25/10 L1, 35/25 L2, 50/35 L3
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups L3
15 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L1
*Station #2 sets the pace. Once the partner clears Station #2 they switch with Station #1. Keep going back and forth till 7K Row is complete.

WOD 06/21/2019

6/20/2019

Warm Up: Mobility and Agility Drills - then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 8 x 3 @ 50% - EMOM
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WOD: On a 3 Min Clock with 2 min rest between rounds (5 rounds)
10 C+J - 95/65 L1, 135/95 L2, 185/135 L3
Then Run 200 M
Rest remainder of 3 minutes + 2 Min between rounds, Repeat 5 Times
*Goal is to be consistently at 85-90% each round to show consistency, focusing on breathing. Don't blow up on the first round! Pacing, pacing pacing.
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Giant Set:
1a. Front Raises (Thumbs Up) - 3 x 8 reps
no rest
1b. Lateral Raises - 3 x 8 reps
no rest
1c. DB Clean and Press - 3 x 8 reps
120 sec rest

WOD 06/20/2019

6/19/2019

Warm Up: Mobility and 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: Deadlift - 5 x 5 Reps @ 75% - E3M
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WOD: 10 Min EMOM
5 Double Unders or attempts, 10 Double Unders L2, 20 Double Unders L3
+
10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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Superset
1a. Heavy Russian KB Swings - 4 x 15 reps
no rest
1b. Pendlay Rows - 4 x 8 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts