Blog Archives

WOD 08/01/2019

7/31/2019

Warm Up: Mobility/Agility Drills then 3 Rounds at a slow pace
10 Goblet Squats
10 Russian Swings
10 Kettlebell Good Mornings
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Lift: Deadlift - 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%
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18 Min Ladder
3-6-9-12-15-18-21-24-27-30 etc……..
Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
Double Unders L1, X2 DU's L2, X3 DU's L3
70’ Sled Push after every 3 Rounds - Rep 9,18,27,36,45,54,etc,,,,,
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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

WOD 07/31/2019

7/30/2019

WOD: “Pain Train” - 45 Min AMRAP
5 Min Max Calorie Air Assault - then
Unbroken
5 Deadlift - 55/35 L1, 75/55 L2, 115/75 L3
5 Hang Power Clean
5 Front Squat
5 Shoulder 2 Overhead
5 Back Squat
Score = Calories + Reps
*Each Barbell Complex is unbroken and touch and go

Previously done on 07/05/2017, 11/22/2017, 05/16/2018

WOD 07/30/2019

7/29/2019

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: Press - 4 x 8 Reps - E3M
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WOD: 4 Min AMRAP w/ 2 Min Rest / x 3 Sets
50’ Single Overhead DB Lunge - 25/10 L1, 35/25 L2, 50/35 L3
15 Push Ups
15 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
*Pick up where you left off
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Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts

WOD 07/29/2019

7/28/2019

Warm Up: 2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on Back Squats - staring with empty bar
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Lift: Back Squat - 8 x 3 Reps @ 70% - EMOM
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WOD: E5Ms x 4 Sets
Row for Cal - 20/15 (H), 25/20 (F), 30/25 (S)
20 DLs - 95/65 (H), 155/95 (F), 225/155 (S)
10 Sandbag Clean - 35/25 L1, 45/35 L2, 65/45 L3
*rest whatever time is left on the 5 Min Clock
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts

July 26th, 2019

7/26/2019

Saturday Workout at 8 am: 2 Person Partner Workout

36 Min AMRAP: Follow the Leader - Once Partner #1 Clears the Air Bike, Partner #2 Chases
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12 Calorie Air Bike
6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3
12 Wall Ball -14/10 L1, 20/14 L2, 30/20 L3

WOD 07/26/2019

7/25/2019

Warm Up - 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength: BP - 1 Rep@90%, 1 [email protected]%, 1 Rep@95%
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WOD: 12 Min Rotating EMOM
A - 3 Touch and Go Power Snatch - Max 3 RM (Go Heavy)
B - 12 Ring Rows L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
C - 30 Singles L1, 20 Double Unders L2, 30 Double Unders L3
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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 07/25/2019

7/25/2019

Warm Up: Row 500 Meter - then 3 Rounds NFT
10 Empty Bar Hang Snatch Grip High Pulls
10 Empty Bar Hang Power Snatch
10 Empty Bar OH Squats
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Strength: Dead Lift - 4x8 Reps - E3M - 5-10lbs heavier than last time
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WOD: E3Ms x 5 Sets
8 DLs - 95/65 L1, 155/95 L2, 225/155 L3
8 Bar Facing Burpees
12/10 Cal Assault Bike Sprint
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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

WOD 07/24/2019

7/23/2019

Warm Up: 400 Meter Run - then
Practice Wall Walks (5 Mins)
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WOD: 6 Rounds
1000 Meter Row
70’ Sled Push
2 Wall Walks L1, 5 HSPUs L2, 20' HS Walk L3

WOD 07/23/2019

7/22/2019

Warm Up: 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Strict Press
10 Empty Bar Push Press
10 Empty Bar Push Jerk
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Strength: Strict Press - 8x3 Reps @70% - EMOM
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WOD: 25 Min Cap!
40 PCs + 40 Burpees - 65/45 L1, 75/55 L2, 95/65 L3
30 PCs + 30 Burpees - 75/55 L1, 105/75 L2, 135/95 L3
20 PCs + 20 Burpees - 105/75 L1, 135/95 L2, 185/125 L3
10 PCs + 10 Burpees - 135/95 L1, 185/125 L2, 205/145 L3
5 PCs + 5 Burpees - 155/135 L1, 205/145 L2, 225/165 L3
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Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest

WOD 07-22-2019

7/21/2019

Warm Up - 2 Rounds NFT
250 Meter Row
15 Empty Bar Deadlifts (from mid shin)
15 Empty Bar High Hang Power Cleans (from hip)
15 Empty Bar Front Squats
then
3-4 Warm Up Sets for BS - staring with empty bar
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Strength: Back Squat -1 Rep@90%, 1 [email protected]%, 1 Rep@95% - E3M
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WOD: In 12 Mins
Row 1000 Meters L1, Row 1200 Meters L2 & L3
Max Front Squats (no rack) 135/95 L1, 155/105 L2, 185/135 L3
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Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest