Blog Archives

WOD 08/01/2022

7/30/2022

Lift: Warm up 2-3 Sets then right into work sets
Front Squat 4 x 8 Reps E3M - build up
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WOD: For time - 10 Rounds
6 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
4 Pull Ups - Ring Row L1, Chin over L2, C2B L3
4 Push Ups L1, 2 HSPU L2, 10 Ft HS Walk L3
then
10 Rounds:
5 DUs or attempts L1, 15 DUs L2, 20 Double Unders L3
10 Calorie Assault Bike
5 Burpees

WOD 07/30/2022

7/29/2022

Saturday Class time at 8 AM
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Partner Workout - (You Go - I Go every other 3 Mins)
On a 3 Min Clock x 5 Rounds
200 Meter Row
5 Ring Rows L1, 5 C2B Pull Ups L2, 1 Muscle Up (ring or bar) L3
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins while partner goes
Score = Total number of Wallballs

WOD 07/29/2022

7/28/2022

Lift: Bench Press - 4 x 2 Reps - E3M - build up
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WOD: On a :75 Second Clock
5 Unbroken Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
5 Bar Facing Burpees
Max Calorie Assault Bike
Rest 3:15
Repeat 8 Times

WOD 07/28/2022

7/27/2022

Lift: Snatch - 5 Attempts to hit a 1 Rep Max
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Lift: Deadlift - 4 x 10 Reps - E3M - build up
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WOD: 14 Min Ping Pong EMOM
Odd - 20 DU's or 30 sec. Max Attempts L1, 30 DU's L2, 45 DU's L3
Even - 15 Dumbbell Squats - 35/25 L1, 50/35 L2, 70/50 L3

WOD 07/27/2022

7/26/2022

WOD: 5 Rounds
2K Row
1 Rope Climb or 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
200 M Run

WOD 07/26/2022

7/25/2022

Lift: Warm up 2-3 Sets then right into work sets
Strict Press - 4 x 5 Reps - E3M - build up
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Accessory: Bent Over Barbell Row - 3 x 8 Reps - No Cheating
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WOD: 3 Rounds
400 Meter Run
21 American Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3
15 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
9 Burpees
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Extra Credit: GHD Sit Ups 3 x 12-15 Reps

WOD 07/25/2022

7/24/2022

Lift: Clean and Jerk - 5 Attempts to hit a 1 Rep Max
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Lift: Warm up - 2-3 Sets then right into work sets
Back Squat - 4 x 8 Reps E3M - build up
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WOD: 6 Min “Ladder” (for L1 & L2)
3-6-9-12-15-18-etc…..
Thrusters - 65/45 L1, 95/65 L2, 95/65 (9 Min AMRAP for L3)
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
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Extra Credit: Toes 2 Bar - 3 x Max Unbroken Sets

WOD 07/23/2022

7/22/2022

Saturday Class Time at 8:00 AM
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2 Person Partner WOD: For Time
50 Walking Lunges
40 Pull-Ups
100 Box Jumps (20 in)
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings 53/35
60 Sit-Ups
40 Hang Squat Cleans 95/65
50 Back Extensions
60 Wall Balls 20/14
6 Rope Climbs
*One partner works while the other rests. Break up reps however you wish. But movements must be done in order.
**Box jump height is the same for men and women.

WOD 07/22/2022

7/21/2022

Lift: Push Jerk - 4 x 10 Reps - E3M - build up
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Accessory: Reverse Standing Lunge Steps - 3 x 6 Reps - each side
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WOD: 10 Min AMRAP - sustainable pace
12/9 Calorie Assault Bike
12 Weighted Step Ups - 35/26 L1, 53/35 L2, 70/53 L3
100 Meter Suitcase Carry - same
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Extra Credit: 5 x 20 Yard Sled Pushes - 1 min rest between efforts

WOD 07/21/2022

7/20/2022

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: Warm up - 2-3 sets then right into work sets
Full Snatch - 4 x 2 Reps @ 80% - E2M
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Lift - Sumo Deadlift - 4 x 5 Reps - E3M - build up
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WOD: 3 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*Rest 2 Mins
Repeat the same amount of Rounds and Reps - For time