Blog Archives

WOD 09/01/2020

8/31/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Empty Bar Shoulder Press
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Strength: Shoulder Press - 5 x 4 Reps @ 80%
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WOD: 15 Min AMRAP
8 No Squat Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
8 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
8 Calorie Row
*Rest 3 Mins then Part B
Row 300 Meters
20 PP - 65/45 L1, 95/65 L2, 135/95 L3
Row 300 Meters
15 PP
Row 300 Meters
10 PP
Row 300 Meters
5 PP

WOD 08/31/2020

8/30/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Empty Bar Back Squats
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Strength: Back Squat - 5 x 4 Reps @ 80%
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Lift/Barbell Complex: EMOM x 8 Sets - build up
Power Clean (from floor) + Hang Squat Clean
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WOD: 5 Min Ladder
2-4-6-8-10-12-etc..
Squat Clean - 65/45 L1, 75/55 L2, 95/65 L3
Jump Rope or Jumping Jack x 3 L1, Double Unders x 2 L2, x 3 L3
*Rest 3 Mins then Part B
E2Ms x 5 Sets
2 Power Cleans (from floor) 65/45 L1, 95/65 L2, 135/95 L3
4 Front Squats
8/6 Cal Assault Bike Sprint

WOD 08/29/2020

8/28/2020

Saturday Class Time at 8 AM - Two person partner WOD
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10 Min ARMAP - Follow the leader on same barbell
5 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
3 Overhead Squats
Rest 5 Mins then
10 Min ARAP - Follow the leader
12/10 Calorie Bike
30 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Rest 5 Mins then
10 Min AMRAP Follow the leader
12/10 Calorie Row
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 08/29/2020

8/27/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - 4 x 3 Reps @ 85% - E2M
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WOD: 10 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups
15 Air Squats
*Rest 5 mins then
Part B
10 Min AMRAP -
6 S2O - 65/45 L1, 3 HSPUs L2, 6 HSPUs L3
6 Devil Press - 35/25 L1, 50/35 L2 & L3
*Rest 5 mins then Part C
10 Min AMRAP -
12/10 Calorie Row
1 Power Clean - 115/75 L1, 185/125 L2, 205/145 L3

WOD 08/27/2020

8/26/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
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Strength: Dead Lift - 4 x 3 Reps @ 85% - E2M
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WOD: 15 Min AMRAP
20 Calorie Bike
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
*Rest 5 mins then Part B
15 Min AMRAP
20 Calorie Row
100 M Sprint

WOD 08/26/2020

8/25/2020

Warm Up: 10 Mins
Set up equipment
Do a few quick Reps on each station
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WOD: 45 Min AMRAP
20 Wall Balls - 14/10 L1, 20/14 L2 & L3
20 Hang Power Cleans - 65/45 L1, 95/65 L2 & L3
20 Commandos (Burpee into Jumping Lunges each side)
20 S2O - 65/45 L1, 95/65 L2 & L3
20 Calorie Row
Rest 3 Mins

WOD 08/25/2020

8/24/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - 4 x 3 Reps @ 85% - E2M
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Strength/Accessory: Hang Clean High Pulls - 6 x 3 Reps - EMOM
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WOD: 5 RFT
10/8 Calorie Row
10 Alternating DB Snatch (from floor) - 35/25 L1, 50/35 L2, 70/50 L3
10 Push Ups L1, 5 HSPU L2, 20' HS Walk L3
10 Burpee over Box w/ DB

WOD 08/24/2020

8/23/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat - 4 x 3 Reps @ 85% - E2Ms
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Strength: Dead Lift Cluster Set
2 + 2 + 2 +2 (every 15 Seconds) Rest 2 Mins between Cluster Sets x 4 sets
Moderate to Heavy Load
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WOD: For time
27-21-15-9
Calorie Row
Front Squat - 65/45 L1, 95/65 L2, 135/95 L3

WOD 08/22/2020

8/21/2020

Saturday Class Time at 8 AM
Follow the Leader - 35 Min AMRAP
500 Meter Row
3 DL 65/45 L1, 95/65 L2, 135/95 L3
3 HPC
3 S2O

WOD 08/21/2020

8/20/2020

Strength: Bench Press - 5 x 5 Reps @ 75% - E2M
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Strength/Accessory: Pendlay Row - 3 x 8 Reps
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WOD: Rotating EMOM x 8 Sets
Min #1 - 8 Hang Power Cleans 75/55 L1, 115/75 L2, 135/95 L3
Min #2 - 15-20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Min #3 - 20-30 Double Unders
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“Pain”
E3Ms x 5 Sets
30 Second Hard Effort Assault Bike