Blog Archives

WOD 08/31/2019

8/30/2019

“Hurricane Dorian”
10-9-8-7-6-5-4-3-2-1
200 M Run after every EVEN Round - 10/8/6/4/2
Heavy Deadlifts - 155/95 L1, 225/155 L2, 315/225 L3
Heavy Russian Swings - 53/35 L1, 70/53 L2, 106/70 L3
Calorie Assault Bike - as prescribed
*2 Partners Per Barbell and Bike - Must Share
**This is a "follow the leader" workout. Partner #1 does 10 DL's followed by Partner #2 and so on as you work your way through. Runs are done together.

WOD 08/30/2019

8/29/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Calorie Assault Bike
10 Pass Thru w/ PVC
10 Hang Power Snatch w/ PVC
10 OH Squats w/ PVC
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Skill: 10 Mins - Double Kettlebell OH Squats
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Strength: 15 Mins - OH Squat - Build up to a 1 Rep Max
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WOD: E3Ms x 5 Sets
5 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
5 OH Squat
12/10 Cal Assault Bike

WOD 08/29/2019

8/28/2019

Warm Up: 500 Meter Row - then Mobility/Agility Drills
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Skill: 10 Mins - Rope Climb
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Strength: 15 Mins - Push Press - Build to a 10 Rep Max
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WOD: On a 1 Min Clock
5 Burpee over Barbell
Max S2O - 75/55 L1, 105/75 L2, 155/105 L3
Rest 2 Mins x 5 Sets

WOD 08/28/2019

8/27/2019

Warm Up: 5 Min Assault Bike - then Mobility/Agility
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WOD 4 Rounds for time
200 Meter Run
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Push Ups
20 KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
10 DUs or 50 Jump Rope L1, 20 Double Unders L2/L3
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Extra Credit: Stationary/Bar Dips 3 x 12-15 Reps

WOD 08/27/2019

8/26/2019

Warm Up: Mobility/Agility Drills - then 3 Rounds NFT
200 Meter Row
5 HPC - 5 FSQ - 5 PJ with a bare barbell
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Strength: PC + FSQ + PJ - 15 Minutes to Build to a 1 Rep Max
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WOD: 2 PC + 2 FSQ + 2 PJ - EMOM x 16 Mins
95/65 L1, 135/95 L2, 185/135 L3

WOD 08/26/2019

8/25/2019

Warm Up: Agility/Mobility Drills - 10 Mins
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Skill: 15 Mins - Learning/practicing for those unfamiliar
Alt DB Snatch
Devil Press
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WOD: 16 Minute AMRAP
40 Alternating DB Snatches 25/15 L1, 35/20 L2, 50/35 L3
40 Ring Rows L1, Jumping Pullups L2, Pullups L3
30 DB Burpees
30 Ring Rows L1, Pullups L2, C2B Pullups L3
20 Devils Presses
20 Ring Rows L1, Pullups L2, Bar Mu's L3
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Extra Credit: Plank Holds 3 X :60 holds

WOD 08/24/2019

8/23/2019

Saturday Class Time at 8 AM - Two Person Partner Wod

9 Min Ladder with a 9 Min Rest while your partner goes then another 9 Min AMRAP (As always, different levels for different levels of athletes)
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Level 1: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Russian KB Swings - 53/35 KB
Goblet Squats - 53/35
10 Double Unders or 30 Singles
9 Min Rest while partner goes - Then

9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Russian KB Swings - 53/35
Goblet Squats - 53/35
Calorie Bike
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Level 2: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Hang Power Snatch - 75/55
OH Squat - 75/55
15 Double Unders
9 Min Rest while partner goes - Then

9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Deadlift - 75/55
Hang Power Clean - 75/55
S2O - 75/55
Calorie Bike
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Level 3: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Hang Power Snatch - 75/55
OH Squat - 75/55
30 Double Unders
9 Min Rest while your partner goes - Then

9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Deadlift - 75/55
Hang Power Clean - 75/55
S2O - 75/55
Calorie Bike

WOD 08/23/2019

8/22/2019

Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat
Mobility/Agility Drills - Then Push Ups, Pull Ups, Light BB Rows, KB Halos
*Start BP with empty bar for several sets - pause at bottom and lock out at top - get positioning
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Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ?
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WOD: For time
30/25 Calorie Assault Bike
30 Bench Press @50% BP PR
30/25 Calorie Assault Bike
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Extra Credit: KB Russian Twists - 3 x 20 Reps

WOD 08/22/2019

8/21/2019

Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat
Mobility/Agility Drills - Then Air Squats, Lunging, Stiff Leg DLs
*Start DL with empty bar for several sets - stretch at bottom stand tall do NOT over extend - get positioning
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Strength: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ?
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WOD: 4 Min AMRAP
15/12 Calorie Row
15 Russian KB Swings 53/35 L1, 15 Power Snatch - 75/55 L2, 95/65 L3
10 Ring Rows L1, 10 Pull Ups L2, 15 C2B Pull Ups L3
10 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3
Rest 2 Mins
Repeat - pick up exactly where you left off
Total Rounds and Reps = Score for both 4 Min AMRAPs
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Extra Credit: Back Extensions - 3 x 12-15 Reps

Reverse Hypers - 3 x 12-15 Reps

WOD 08/21/2019

8/20/2019

Warm Up: Mobility/Agility Drills
Skill: Rope Climbing - 15 Mins Practice
Grip, Feet, Pull, Kip
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WOD: 30 Min Ladder
5-10-15-20-25-30-35 -etc…..
Calorie Assault Bike
Calorie Row
Burpees