Blog Archives

08/01/2024

7/31/2024

Thursday 08-01-2024
Strength: Front Squat - Every 2:30 x 5 Sets
5 Reps @ 75%+, 3 Reps @ 80%+, 1 Rep @ 90%+, 3 Reps @ 80%+,
5 Reps @ 75%+
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WOD: For Time
25 Burpees to Target
50 Wall Balls 20/14
25 Burpees to Target*
50 Wall Balls
25 Burpees to Target
Time Cap: 15:00
*Just out of reach

L2: 20-40-20-40-20
L1: 15-30-15-30-15, WB: 14/10
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Extra/Optional/Accessories
For Quality - 3 Sets
8/8 Bulgarian Split Squat
100ft Dual KB Front Rack Carry
1:00 Wall Sit

WOD 07/31/204

7/30/2024

WOD: 24 Min AMRAP
Cal Bike 10/7 L1, 12/9 L2 & L3
16 Dual Dumbbell Sumo Deadlift 25/15 L1, 18 Reps 35/25 L2, 50/35 L3
12/9 Cal Row
16 Renegade Rows L1, 18 Reps L2 & L3
12 Box Steps Ups L1, Box Jump Overs L2 & L3 24/20
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Extra/Optional/Accessories
For Load - 4 Sets,
100ft Farmers Carry
100ft Reverse Sled Drag
100ft Sled Push
:30 Weighted Sorenson Hold

WOD 07/30/2024

7/29/2024

Tuesday 07-30-2024
Gymnastics Skill - 5:00 AMRAP
Freestanding Handstand Hold
Score = Time
Scale: Wall Facing Handstand Hold
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WOD: Every 3:00 x 5 Sets
15 Abmat Situps L1, V-Ups L2, GHD Sit-Ups L3
200m Run
2 Wall Walks L1, 2,3,4,5 Max Wall Walks L2, 25ft Handstand Walk* L3
*Increase Handstand Walk by 5ft Each Set
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Extra/Optional/Accessories
For Quality: 4 Big Sets
10 Dual DB Chest Flies, Moderate Load
20 Barbell Strict Press, Light and Fast
:30 Straight Arm Weighted Plank

Monday 07/29/2024

7/28/2024

Monday 07-29-2024
Strength: Clean and Jerk - Take 15 minutes to Establish a 1RM
3 Reps @ 65%, 3 Reps @ 70%, 2 Reps @ 75%, 1 Rep @ 80%, 1 Rep @ 86%, 1 Rep @ 91%, 1 Rep @ 96%, 1RM Attempt
*Suggested Build
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WOD: 11:00 AMRAP
5 Jumping Pullups L1, 5 Toe Spotted Strict L2, 5 Strict Pull-Ups L3
9 Air Squats L1, 9 Goblet Squats 53/35 L2, 70/53 L3
50 Single Unders L1 & L2, 35 Double Unders L3
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Extra/Optional/Accessories
For Quality - 4 Sets
:15/:15 Single Leg Wall Sit
6/6 Stagger Stance RDLs, Moderate Load
:15/:15 Single Leg Hip Thrust Hold, Moderate Load
8/8 Banded Adductions

WOD 07/27/2024

7/26/2024

Saturday Class Time at 8 AM
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For Total Time with a Partner

Part A) For Time:
9-12-15
Burpee Box Step Ups L1, Burpee Box Jump Overs 24/20 L2 & L3
5-7-9
Jumping Pullups L1, Chest 2 Bar Pullups L2, Ring Muscle-Ups L3

Rest 5:00 minutes

Part B)
15-12-9
Burpee Box Step Ups L1, Burpee Box Jump Overs L2 & L3
21-15-9
Deadlifts 95/65 L1, 185/125 L2, 225/115 L3
Score = Total Time

WOD 07/26/2024

7/25/2024

Friday 07-26-2024
Strength/Snatch
Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+
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WOD: 4 Sets, For Reps
1:30 on/1:30 off
15 Overhead Squats 45/35 L1, 95/65 L2, 135/95 L3
-Max Abmat Situps L1, Alt Toes to Bar L2, T2B's L3 in the Remaining Time
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Extra/Optional/Accessories
For Completion: 4 Sets
2:00 On/1:00 Off
15 GHD Sit-Ups
5/5 Rotational KB Swings
-Max Parallette Support L-Sit Remaining Time

WOD 07/25/2024

7/24/2024

Skill: Handstand Walk - 5 Sets For Distance
:30 second Max Distance
1:30 Rest
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WOD: 12:00 AMRAP
10 American Kettlebell Swings 53/35 L3
8 Box Box Step Ups L1, 8 Box Jumps 24/20 L2, 30/24 L3
2 Wall Walks to 20" L1, 3 Wall Walks L2, 2 Wall Walk 'Complex'
*You will perform 2 strict handstand push ups at the top of each wall walk.
Score = Rounds + Reps
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Extra/Optional/Accessories
4 Sets, For Quality
8/8 Landmine Rotational Press
15-20 Banded Face Pulls

WOD 07/24/2024

7/23/2024

Every 12:00 minutes, 3 sets, Complete the following:
800 M L1, 1000m Run
Set 1: Cal Row 40/32 L1, 50/40 L2, 60/48
Set 2: Cal Ski Erg 30/24 L1, 40/32 L2, 50/40
Set 3: Cal Bike 20/14 L1, 30/22 L2, 40/28
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Extra/Optional/Accessories
For Quality - 4 Sets,
:16/:16 Copenhagen Plank
:16/:16 Side Star Plank
:24 Feet Elevated Hamstring Plank

WOD 07/23/2024

7/23/2024

WOD: For Load - 20:00 EMOM
Minute 1 - *Back Squats
Minute 2 - 6-8 Banded Strict Pullups L1, Strict Pullups L2, L-Sit Pullups L3
Minute 3 - 6/6 Contralateral Front Rack Step Ups
Minute 4 - Rest

Box Height: 20/14 L1, 24/20 L2 & L3
Kettlebell Load: 26/18 L1, 44/26 L2, 53/35 L3

Back Squat -
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%

WOD 07/21/2024

7/20/2024

Strength/Split Jerk: Every 2:00 x 6 sets
For Load:
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 76%
Set 2: 1 Pause Split Jerk + 1 Split Jerk @ 81%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 86%
Set 4: 1 Split Jerk @ 91%
Set 5: 1 Split Jerk @ 91%
Set 6: 1 Split Jerk @ 91%
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WOD: For Time
3 Rounds
100 Single Unders L1, 75 Double Unders, 100 DU's L3
40-30-20 Alternating DB Snatch 25/15 (Hang) L1, 35/25 L2, 50/35 L3
20 Lateral Burpees over Dumbbells
Goal Time - 11 to 15 Min - Time Cap 17 Min
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Extra/Optional/Accessories
For Completion: 12:00 EMOM
Minute 1 - 4/4 Single Arm Dumbbell Strict Press, Heavy
Minute 2 - 20 Banded Strict Press, Fast
Minute 3 - 4/4 Chest Supported Single Arm Dumbbell Row, Heavy
Minute 4 - 20 Seated Banded Rows, Fast