Blog Archives

Monday 07/01/2024

6/29/2024

Weightlifting - Squat Clean - 10:00 EMOM
2 Reps @ 70-80% of 1RM
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WOD: For Time - 4 Sets
5 Power Clean 65/45 L1, 95/65 L2, 135/95 L3
5 Hang Squat Clean
10 Lateral Burpees L1, 15 L2, 20 L3
Rest 1:30 between sets
*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
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Extra/Optional/Accessories
4 Sets
4 Clean Pulls with :03 Eccentric @ 90-95%
3 Broad Jumps, For Distance
Rest as needed between sets

WOD 06/29/2024

6/28/2024

3 Person Team, Waterfall
5 Rounds, For Time
250/220 Row L1 & L2, 300/250m Row L3
15/10 Pushups L1 & L2, 20/15 Pushups L3
200m Run
10 Dumbbell Thrusters 25/15 L1, 35/25 L2, 50/35 L3
Everyone starts on the rower. Once everyone gets going, at some point there will be a bottleneck at the rower. Which is where you'll get a rest.

WOD 06/28/2024

6/27/2024

Weight Lifting/Snatch - 10 Round EMOM
2 Snatches @ 70-80% of 1RM
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WOD - For Reps:
11 Min AMRAP
4-5-6-7...Burpee Jumping Pullup L1, Burpee Jumping C2B's L2, Bar MU's L3
11 Power Snatch 45/35 L1,75/55 L2, 95/65 L3
55 Single Unders L1, 33 Double Unders L2, 44 DU's L3

WOD 06/27/2024

6/26/2024

WOD: 30 Min EMOM
Minute 1 - 2 Wall Walks to 20" L1, 2 Wall Walks L2, 3 WW's L3
Minute 2 - 12/9 L1, 13/10 L2, 14/11 Row Calories
Minute 3 - 1/2 Turkish Getup L1, 1/1 Turkish Get Ups 44/26 L2, 53/35 L3
Minute 4 - 5 Shuttle Runs (25/25ft, 7.5/7.5m = 1 Rep)
Minute 5 - Max Medball Weighted Wall Sit 20/14 L1, Max Sandbag Bear Hug Hold (1 sec = 1 Rep) L2 & L3
Sandbag: 100/75 #'s
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Extra/Optional/Accessories
For Completion - 5 Sets
10 Strict Handstand Push Ups, Add Deficit if Able
10 Ring Rows, Feet Elevated if Able

WOD 06/26/2024

6/25/2024

WOD: For Reps - 5 Sets
3:00 AMRAP
20 Wallballs 14/10 L1, 20 WB's 20/14 L2, 24 WB's L3
14 Kipping Knee Raises L1, 14 Alternating T2B's L2, 18 Toes to Bar L3
-Max Burpee Box Step Ups L1, Burpee Box Jump Overs 24/20 L2 & L3
Rest 2:00 between sets
Goal: 10+ Reps / Set
Score: Sum Total Reps
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Extra/Optional/Accessories
For Completion
3 Sets, For Load
8 Barbell Kang Squats, Light Load
10 Foam Roller Hamstring Curls
6/6 Knees Over Toes Split Squats, Light Load

WOD 06/24/2024

6/22/2024

Monday 06-24-2024
Strength: Front Squat - Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets
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WOD: 3 Rounds for Time
12 Jumping Pullups L1, 12 Toe Spot Strict Pullups L2, 20 Pull-Ups L3
20 Russian Swings 53/35 L1, American KB Swings 44/26 L2, 53/35 L3
400m Run
Time Domain: 11:00-15:00
Time Cap: 18:00
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Extra/Optional/Accessories
4 Sets, For Completion as a superset
6/6 Front Rack Box Step Ups
*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.
7/7/7 Prone I-Y-T with 2.5-5 lb Plates
* This will be 7 reps at each position for a total of 21 reps

WOD 06/22/2024

6/21/2024

Saturday Class Time at 8 AM
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WOD: Partner Chipper
2 Rounds For time
400m Run
30 Burpee Jumping Pullups L1, 30 Burpee Pull-Ups L2, 40 Reps L3
400m Run
30 Deadlifts 135/95 L1, 185/125 L2, 40 Reps 225/155 L3
400m Run
30 DB Push Press 30/20Lb L1, 30 Strict HSPU's to 2" Riser L2, 40 Strict/No Riser L3
400m Run
30 Box Step Ups L1, 30 Box Jumps 24/20 L2, 40 Reps L3
Goal 32 to 35 Min
Time Cap 40 Min

WOD 06/21/2024

6/21/2024

Weightlifting
Every :90
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build
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WOD: 3 Rounds for Time
100 Single Unders L1, 60 Double Unders L2, 75 Du'sL3
20 Hanging Knee Raises L1, 15 Toe to Bar L2, 20 T2B's L3
10 Front Squats 95/65 L1, 135/95 L2, 185/125 L3
*Front Squats are from the Floor
Goal Time 10 to 13 Min - Time Cap 15 Min
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Extra/Core /Midline Stability
3 Sets, For Quality
10 Glute Ham Raises
:30 Sorenson Hold
:60 Forearm Plank Hold

WOD 06/20/2024

6/19/2024

Primer
5 Dumbbell Bench Press
5 American KBS
5 Burpees
3 Dumbbell Bench Press
3 American KBS
3 Burpees
@ working weights for the workout
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WOD: For Time
15-12-9
Dumbbell Bench Press 25/15 L1, 35/25 L2, 50/35 L3
Russian Kb Swings 35/26 L1, American KB Swings 44/26 L2, 53/35 L3
Burpees
Rest 3:00
9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press
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Pump Session Finisher
Every 2:00, 4 Sets
:30 Max Banded Face Pulls
-:15 Rest-
:30 Max Floor Skull Crushers

WOD 06/19/2024

6/18/2024

Part A)5:00 AMRAP
60 Wall Balls 14/10 L1, 20/14 L2 & L3
-Max Calorie Row
Rest 5:00 minutes
Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 14/10 L1, 20/14 L2 & L3
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Leg Stamina Finisher
5:00 AMRAP
Wall Sit for Time
*Starting @ 0:00, Complete 10 Alternating Lateral Lunges