Blog Archives

WOD 07/01/2022

6/30/2022

Lift: Bench Press - 4 x 5 Reps - E3M - build up
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Skill: Turkish Getups - 3 x 5 Each Side
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WOD: 4 Rounds for time
25/22 Calories on Assault Bike
10 KB Snatch LT - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch RT - same
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Extra Credit: 5 Rounds
20 Ab Mat Sit Ups
20 V Ups

WOD 06/30/2022

6/29/2022

Snatch Position Drills: 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Full Snatch - 4 x 2 Reps @ 75% - E2M
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Lift: Deadlift - 4 x 8 Reps - E3M - build up
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WOD: “Double DT”
10 Rounds for time
12 DLs - 75/55 L1, 105/75 L2, 155/105 L3
9 HPC
6 PJ
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Extra Credit: 1000 Meter Row for time

WOD 06/29/2022

6/28/2022

WOD: Every 3 Mins for 30 Mins
45 Seconds Max Calories Assault Bike
2:15 Walk / Rest

WOD 06/28/2022

6/27/2022

Skill: Skin the Cat
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Lift: Warm up 2-3 Sets then right into work sets
Strict Press 4 x 2 Reps - E3M - build up
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WOD: 5 Rounds for time
20 Ring Row X 2 L1, Chin over Bar L2, C2B Pull Ups - L3
40 Push Ups
60 Air Squats
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Extra Credit:
800 Meter Run for time

WOD 06/27/2022

6/26/2022

Clean Position Drills: 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Lift: Warm up - 2-3 Sets then right into work sets
Full Clean and Jerk 4 x 2 Reps @ 75% - E2M
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Lift: Warm up 2-3 Sets then right into work sets
Back Squat 4 x 10 Reps - E3M - build up
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WOD: Every 3 Mins x 4 Sets (No Rest Between Efforts)
3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3
6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
9/7 Calorie Assault Bike SPRINT!

WOD 06/25/2022

6/24/2022

Saturday class time at 8 AM - “Pick Your Poison” - you and your partner may choose any of the three workouts. Other teams may choose a different one.
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2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Calorie Assault Bike
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in.
**How high can you climb
Or

2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Double Unders - x1 L1, x2 L2, x3 L3
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in.
**How high can you climb
Or

2 Partner Workout
36 Min Ladder
2-4-6-8-10-12-14—etc…..
Calorie Rowing
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Vertical KB Swing 35/26 L1, 53/35 L2, 70/53 L3
*Follow the leader style - once your partner clears that station jump in.
**How high can you climb

WOD 06/24/2022

6/23/2022

Lift: Push Jerk - 4 x 8 Reps - E3M - build up
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Skill: Toe 2 Bar - 3 x Max Unbroken Sets
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WOD: Part A - start 00:00
3 Rounds
8 R-Arm Kettlebell Bottoms Up Press - 18/13 L1, 26/18 L2, 35/26 L3
8 L-Arm Kettlebell Bottoms Up Press - same
30/25 Calorie Assault Bike
Start 12:00
Part B: For time
10-9-8-7-6-5-4-3-2-1
Burpee Box Over - 20/14 L1, 24/20 L2, 30/24 L3
Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups x 2 L2, GHD Sit Ups L3

WOD 06/23/2022

6/22/2022

Skill: Snatch Position Drills - 3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Squat Snatch - 5 x 1 Rep @ 75% - E3M
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Lift: Sumo Deadlift - 4 x 3 Reps - E3M - build up
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WOD: 3 Min AMRAP w/ 2 Min Rest x 3 Sets
3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
6 Ring Rows L1, 6 Chest 2 Bar Pull Ups L2, 6 Bar Muscle Ups L3
9 Air Squats L1, 9 Jumping Air Squats - L2, 9 Pistols - L3

WOD 06/22/2022

6/21/2022

Long Duration Cardio
12K Row
Every 2K - Run 200 Meters w/ Sandbag 50/35
*Start off with Sandbag Run and end on Rower

WOD 06/21/2022

6/20/2022

Skill: Handstand Holds or Walks
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Lift: Warm up 2-3 Sets then right into work sets
Push Press - 4 x 10 Reps - E3M - build up
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WOD: 10 Min AMRAP
20 Push Ups L1, 10 HSPUs L2, 40’ Handstand Walk L3
12 Alt DB Snatch (from floor) 35/20 L1, 50/35 L2, 70/50 L3
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Extra Credit:
400 Meter Run
rest 1:1
400 Meter Run