Blog Archives

WOD 09/01/2018

8/31/2018

Saturday Class time at 8 AM
---
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
*If you have MU's pretty well, do 2-3 each time.

WOD 08/31/2018

8/30/2018

Lift: Push Jerk 4 x 2 Reps - E3M - build up
---
WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
15 Calorie Air Assault Bike
*Rest 12 mins between efforts
Previously done on 6/04/2018 and 11/21/2016

WOD 08/30/2018

8/29/2018

Lift: Sumo Deadlift 4 x 10 Reps - E3M - build up
---
WOD: 3 Min Ladder x 3 Times
3-6-9-12-15-18-21-etc…..*
Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
Overhead Squats
Rest 2 Min between
*Continue where you left off
---
Extra Credit: 5 Rounds
20 Stationary Alternating Lunge Steps
20 Ab Mat Sit Ups

WOD 08/29/2018

8/28/2018

WOD: “Are we there yet”?
50 Min AMRAP
50 Calorie Row
40 Calorie Assault Bike
30 Double Unders or 60 Single Jump Rope
200 Meter Run
10 Burpees

WOD 08/28/2018

8/27/2018

Lift: Warm up 2-3 Sets then right into work sets
Push Press 4 x 5 Reps - E3M - build up
---
Accessory: Ring Rows 3 x 10-15 Reps
---
WOD: 4 Rounds for time
500 Meter Row
10 KB Snatch (Left) - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch (Right) - same

WOD 08/27/2018

8/26/2018

Lift: Warm up 2-3 Sets then right into work sets
Front Squat 4 x 8 Reps E3M - build up
---
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 08/25/2018

8/24/2018

Saturday Class time at 8 AM
---
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 08/24/2018

8/24/2018

Lift: Bench Press - 4 x 2 Reps - E3M - build up
---
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 08/23/2018

8/22/2018

Lift: Snatch - 5 Attempts to hit a 1 Rep Max
---
Lift: Deadlift - 4 x 10 Reps - E3M - build up
---
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 08/22/2018

8/21/2018

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