Blog Archives

WOD 07/01/2025

6/30/2025

Tuesday 07-01-2025
WOD: For Time
3 Sets
12-9-6 Power Snatch 45/35 L1, 75/55 L2, 95/65 L3
15-12-9 Bar Facing Burpees
Rest 2:00 b/t sets
Goal: 3:30-5:00 Sets -- Time Cap: 20:00
Score: Average Set Time
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Core Finisher
4 Sets: For Quality
1:00 Weighted Forearm Plank
Rest :15
:30 Side Plank (Right)
Rest :15
:30 Side Plank (Left)
Rest :30

WOD 06/30/2025

6/29/2025

Monday 06-30-2025
Strength: Every 2:30 x 4 Sets
4 Back Squats + 4 Lateral PVC Pipe Jump Overs, For Height
Loading:
Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 80%+
*Lateral Line Jumps L1
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WOD: 3 Sets of
1:00 AMRAP
8/6 Cal Bike L1, 9/7 Cal L2, 12/9 Cal L3
- Max Single KB Front Rack Step-Ups 35/18 L1, 44/26 L2, 53/35 L3, 20" Box
- Rest 1:00 -
1:00 AMRAP
12/9 Calorie Row
- Max Goblet Squats
- Rest 1:00 -
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Extra/Optional/Accessories
3-4 Sets, For Quality
50/50ft Lateral Crossover Sled Drag
10/10 Single Leg Hip Thrust
:30 Weighted Hip Thrust Hold

WOD 06/29/2025

6/28/2025

Saturday Class Time at 8 AM
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WOD: 4 Rounds For Time (2 person partner)
400m Run
100ft Dual DB Front Rack Walking Lunges 25/15 L1, 35/25 L2, 50/35 L3
30 Synchro Abmat Sit-Ups
100ft Dual Dumbbell Front Rack Walking Lunges

Run together, breakup the lunges to share in 25ft or 50 ft segments between you and your partner. If your partner gets back from the run faster, they may start the lunges.

Goal Time 20 to 26 Minutes -- Time Cap of 30 Minutes

WOD 06/27/2025

6/26/2025

Friday 06-27-2025
Weightlifting - Split Jerk - Every :90 x 6 Sets
Set 1: 2 Reps @ 65%, Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%, Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%, Set 6: 2 Reps @ 80%
*Do Not Exceed 80%
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WOD: 15:00 EMOM
Min 1: 9/7 Calorie Bike L1, 12/9 L2, 15/11 L3
Min 2: 12 Dual Dumbbell Bench Press 25/15 L1, 35/25 L2, 50/35
Min 3: Max Strict Banded or Toe Spotted Pullups L1, Max Strict Pull-Ups L2 & L3
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Extra/Optional/Accessories:
3 Sets: For Quality
5/5 Low Ring T-Outs + V-Outs
10 Feet Elevated Ring Rows
:15/:15 Side Star Plank

WOD 06/26/2025

6/25/2025

Thursday 06-26-2025
Weightlifting - Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches
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WOD: 14:00 AMRAP
3 Wall Walks
7 Box Step Overs L1, Box Jump Overs L2 & L3 24/20
14 Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
7 Box Step Overs L1, Box Jump Overs L2 & L3 24/20

WOD 06/25/2025

6/24/2025

Wednesday 06-25-2025
WOD: 3 Rounds for Time
15/12 Calorie Row L1, 18/14 L2 & L3
18 Kipping Knee Raises L1, 14 Alternating Toes to Bar L2, 18 T2B's L3
72 Single Unders L1, 36 Double Unders L2, 72 DU's L3
18 Wall Balls 14/10 L1, 20/14 L2, 24 Reps L3
9 Ring Rows + 9 Dips L1, 9 C2B's + 9 Ring Dips L2, 9/7 Ring Mu's L3
Time Domain: 15-20min -- Time Cap: 25min
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Extra/Optional/Accessories
4 Sets: For Quality
10/10 Half Kneeling Paloff Press with Rotation
:15 Ring Support Hold
15 Banded Face Pulls

WOD 06/24/2025

6/23/2025

Tuesday 06-24-2025
Weightlifting - Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM
+
2/2 Single Leg Broad Jump to 2 Foot Landing
*L1 - Standard Broad Jump
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WOD: Tabata Mash-Up - 8 Sets
:20 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
:10 Rest
:20 Burpees
:10 Rest
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Extra/Optional/Accessories
4 Sets: For Quality
12 Ring Hamstring Curls
:45 Weighted Sorenson Hold

WOD 06/23/2025

6/22/2025

Monday 06-23-2025
Weightlifting - Every 2:30 x 5 Sets
2 Squat Cleans*
3 Paused Front Squats (:01 Pause)
Set 1: 65%, Set 2: 70%, Set 3: 70%, Set 4: 75%, Set 5: 75%
% is Based on 1RM Squat Clean
*L1 Power Cleans
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WOD: For Time:
200m Run
5 Front Squats 65/45 L1, 95/65 L2, 135/95 L3
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Goal: 6-9 min -- Time Cap: 12 minutes
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Extra/Optional/Accessories
4 Sets, For Quality
10 Hollow Rocks
10 V-Ups
10 Russian Twists
:10 Hollow Hold

WOD 06/21/2025

6/20/2025

Saturday Class Time at 8 AM
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20:00 Partner AMRAP
250/200 L1, 300/250m Row L2 & L3
10 Dual Kettlebell Front Squat* 35/18 L2, 53/35 L3
3 Wall Walks
* 10 Goblet Squats 35/18
**Alternating Full Round with a Partner for Rounds + Reps

WOD 06/20/2025

6/19/2025

Friday 06-20-2025
Weightlifting: 3 Position Snatch
High Hang + Hang + Floor
Every :90 x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
**These are ideally all performed as a squat snatch.
Start at 60% and keep the majority of the sets between 65-75%
Do not exceed 80% today
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WOD: 4 Sets For Time
9 Banded Strict or Toe Spotted L1, Pull-Ups L2, 15 Reps L3
5 Devils Press 25/15 L1, 35/25 L2, 50/35 L3
Rest 1:00 b/t sets
Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
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Extra/Optional.Accessories:
Part A) Banded Snatch Pulls
4 x 4 @ 85% of 1RM Snatch
*These pulls will not be touch and go. Reset on the floor for each rep.
Part B)
4 Sets: For Quality
10-12 Ring Bicep Curls
10-12 Ring Tricep Extensions
12-15 Banded Face Pulls