Blog Archives

WOD 06/30/2021

6/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Push Press
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Strength/Lift: 8 Min EMOM - build up
3 Push Press + 1 Split Jerk
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Accessory: 1 - Arm Band Presses
3 x 12 Reps (each side)
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WOD: E3Ms x 6 Sets
10 Double Unders L1, 25 DUs L2, 50 DUs L3
20/15 Calorie Row / Ski Sprint
6 Devil Press - 35/25 L1, 50/35 L2 & L3

WOD 06/29/2021

6/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
15 Push Ups
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Skill Work: Max Duration Ring Support Holds or top of Dip
3 attempts max hold
WOD: Part A
12 Min Rotating EMOM
30 sec max Isometric Pull Up hold (top end hold)
30 sec max Rope Climbs
30 sec max Inverted Barbell Row
Rest 3 mins then Part B
Part B
For time:
100 Calorie Row / Ski
50 Burpees
100 Calorie Row / Ski

WOD 06/28/2021

6/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Cleans
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Strength/Lift #1 - Clean and Jerk
4/77, 3/80, 2/82, 4/80, 3/82, 2/85
*Modify as needed!
*Reset after each Rep, not Touch and Go
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Strength/Lift #2 - Front Squat
8/70, 6/75, 6/77, 6/77
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Barbell Complex
3 DL + 3 SQCL + 3 FS (unbroken)
3 Attempts to find a 1 Rep Max
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WOD: 12 Min AMRAP
5 Hang Power Snatch - 65/45 L1, 95/65 L2, 115/85 L3
7 T2B

WOD 06/26/2021

6/25/2021

Saturday Class Time at 8 AM
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2 Rounds for Time:
25 Pullups or Banded L1, 25 Chest to Bar L2, 15 Muscle-Ups L3
 60 Wall Balls 14/10 L1, 20/14 L2 & L3
 30 Double Unders or 90 Singles L1, 60 DU's L2, 120 DU's L3

WOD 06/25/2021

6/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
15 Push Ups
10 Air Squats
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Strength/Lift #1 - Bench Press
15 mins to build to something heavy
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Strength/Lift #2 - For time
Deadlift @ 60%
10-9-8-7-6-5-4-3-2-1
Sets must be unbroken
Must stop and reset after each set
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WOD - For time:
40 Calorie Bike / Row / Ski
30 Double DB / KB Box Step Overs 24/20 - 50/35lbs
30 Calorie Bike / Row / Ski
20 Double DB / KB Box Step Overs 24/20 - 50/35lbs
20 Calorie Bike / Row / Ski
10 Double DB / KB Box Step Overs 24/20 - 50/35lbs
10 Calorie Bike / Row / Ski
5 Double DB / KB Box Step Overs 24/20 - 50/35lbs
Time Cap - 20 Mins

WOD 06/24/2021

6/23/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Snatch Deadlift
5 Low Hang High Pulls
5 High Hang Power Snatch
5 Overhead Squats
5 Hang Squat Snatch
*Rest 1 min Repeat a total of 3 times
Watch upload below for demo of this barbell warmup
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Strength/Lift #1 - Snatch (anyhow)
15 Mins to find a Heavy Single
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Strength/Lift #2 - Back Squats
2 sets of Max Reps @ 80%*
*Unlike a 20 rep max attempt, on these "max reps @ 80%," you'll only go until your tempo really slows down or you have to completely stop and rest at the top before doing another rep. Really, you should probably think towards the end of a set, "Alright, I could do two more reps...I'm stopping now."
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WOD: Part A
21 Min EMOM - 7 sets
Min 1
18/15 Cal Row / Ski / Bike
Min 2
Max Reps for 30 seconds
Hang Power Snatch - 55/45 L1, 65/45 L2, 75/55 L3
Min 3
Max Reps for 30 seconds
Ab Mat Sit Ups L1, Ab Mat Sit Ups w/ Med Ball 20/14 L2, GHD Sit Ups L3

WOD 06/23/2021

6/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean + Press
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Strength/Lift #1 - Split Jerk - from rack
15 mins to find a 1 Rep Max
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Strength/Lift #2 - Push Press
15 mins to find a 3 Rep Max
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WOD: Part A
10 Min EMOM - 5 sets
Min 1
8 Strict DB/KB Press - 35/26 L1, 53/35 L2, 70/53 L3
8 Alt Step Ups - 20 inch
Min 2
10 DUs or attempts L1, 25 DUs L2, 50 DUs L3
*adjust per skill level - 45 sec max on each
- Rest as needed then Part B Testing
Testing - Part B
20 Cal Ski Max effort

Rest exactly 1 min

10 Cal Ski Max effort

WOD 06/22/2021

6/21/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row - 15 Push Ups
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Skill Work - 7 Min Cap
Accumulate 90 sec Handstand hold
Free Standing for those capable. Those few that are advanced, see if you can accumulate 3 minutes in that 7 minute cap.
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WOD: Part A - 12 Min AMRAP
12 Banded Dips L1, 12 Dips L2, 12 Ring Dips L3
12 Hanging Knee Raise L1, 6 Toe 2 Bar L2, 12 Toe 2 Bar L3
3 Wall Walks L1, 20 Ft Handstand Walk or 10 HSPUs L2, 45 Ft HS Walk L3
Rest 3 mins then Part B
Part B - 12 Min AMRAP*
10, 12, 14, 16,…….
Cal Row / Ski
5,6,7,8,………
Burpee onto 45 plate**
*In this workout, the first round starts with 10 Cal and 5 burpees and increases by 2/1 respectively each round.
**If there's room in the class and you want to make the burpees a little harder, you can do "burpee over rower."

WOD 06/21/2021

6/20/2021

Strength/Lift #1- Find a 1 Rep Max Clean and Jerk - 15 min
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Strength/Lift #2 - Front Squat 1/90, 10/65, 8/70, 10/65+, 8/70+
Work up to something pretty heavy for a single, at or around 90%. Pay attention that the 2nd time through the 65% and 70%...hopefully you can go up a little.
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WOD: As Many Rounds and Reps as possible in 15 minutes:
12 Deadlifts - 65/4 L1, 95/65 L2, 155/105 L3
9 Hang Power Cleans - same loads
6 Push Jerks - same loads
15 Banded Pullups L1, Pullups L2, Chest-to-Bar Pull-Ups L3
Ski or Row 25/20 calories
12 Deadlifts - same loads
9 Hang Power Cleans - same loads
6 Push Jerks - same loads
15 Banded Pullups L1, 10 Chest To Bars L2, 5 Bar MU's L3
Ski or Row 25/20 calories
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Optional/Accessory: Single Leg Sorenson Holds - 2 Sets each side - Max Duration

WOD 06/19/2021

6/18/2021

Saturday Class Time at 8 AM
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“Throw Down”
12 Min AMRAP
3 Wall Walks
1 Snatch - 95/65 L1, 135/95 L2, 155/105 L3
3 Wall Walks
2 Snatch
3 Wall Walks
3 Snatch
etc…..
Rest 8 Mins
“Throw Down”
12 Min AMRAP
10 OH Squats *- 65/45 L1, 75/55 L2, 95/65 L3
10 Box Jumps - step ups L1, 20/14 L2, 24/20 L3
10 Calorie Row / Ski / Bike
*If you need to modify, do front squats or simply go light.