Blog Archives

WOD 09/01/2021

8/31/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Very Light Deadlift
10 Very Light Power Cleans
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Strength/Lift #1: 10 Clean and Jerks @ 85% (Anyhow)
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Strength/Lift #2: Deadlifts
3 x 2 Reps @80-85% - E2Ms
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Strength/Lift #3: 2 Shoulder Press
8 Mins to find a 2 Rep Max
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WOD: For time
50-40-30-20-10
Calorie Bike
Calorie Row / Ski
*Compare to 07/27/21 and 08/24/21

WOD 08/31/2021

8/30/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work: Handstand Holds or Plank Holds
Accumulate 2 Mins if possible
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Skill Work #2: L Sit between Boxes or parallettes
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WOD: Giant Set x 3 Rounds
15 DB / KB Hang Clean and Jerk Left Side - 35/25 L1, 50/35 L2&L3
15 DB / KB Hang Clean and Jerk Right Side - same
15 DB / KB Bench Press Left Side - same
15 DB / KB Bench Press Right Side - same
15 DB / KB Strict Press Left Side - same
15 DB / KB Strict Press Right Side - same
* Rest 2 Mins

WOD 08/30/2021

8/29/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
8 Empty Bar Snatch Grip High Pulls
8 Empty Bar Squat Snatch
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Strength/Lift #1: Snatch (anyhow)
9 Mins to find a 1 Rep Max
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Strength/Lift #2: 3 Back Squats
9 Mins to find a Heavy Triple
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Accessory: 30 Front Elevated Foot Split Squats (each side)
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WOD: 10 Min AMRAP
30 Double Unders
15 Power Snatch - 75/55
*Scale as necessary

WOD 08/28/2021

8/27/2021

Saturday Class Time at 8 AM
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8 Rounds - On a 2 Min Clock - Rest 2 Min between efforts
3 Power Cleans - 135/95
6 Pull Ups
9 Wall Ball - 20/14
Max Calorie Bike / Row / Ski in remaining time
*Scale as needed

WOD 08/27/2021

8/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Bench Press
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Strength/Lift: 1 Bench Press - EMOM x 10 Sets
Start at 70% and keep building up
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WOD: 30 Rounds for time - 20 Min Cap
3 Ground 2 OH - 65/45 L1, 75/55 L2, 95/65 L3
3 Burpee over Bar

WOD 08/26/2021

8/25/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
6 PVC Mid Shin Full Snatch
6 PVC High Hang Full Snatch
6 PVC Overhead Squats
Strength/Lift #1: Pwr Snatch + Hang Squat Snatch + OH Squat 65-70%
E90S x 6 (Total of 9 minutes)
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Strength/Lift #2: 3 Box Squats @50–60% - EMOM x 8
1” above parallel - focus on speed off the box
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WOD: Part A - 7 Mins
3-6-9-12- etc…
Band Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
Burpee - 12” Target or Jump
*Rest 3 Mins
Part B - 7 Mins
3-6-9-12-etc….
Hang Knee Raise L1, T2B L2&L3
Push Ups L1, HSPU L2&L3
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WOD 08/25/2021

8/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Very Light Deadlift - 10 Light Wall Ball
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Strength/Lift #1: 3 Deadlift
6 Attempts to find a 3 Rep Max - you can reset after each Rep
*try to go heavier than on 08/04/21
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Strength/Lift #2: 4 Strict Shoulder Press
8 Mins to find a 4 Rep Max
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WOD: E8Ms x 3
60/50 Cal Row / Ski
50 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Sooner you finish, the more time you have to rest before next 8 min period.

WOD 08/24/2021

8/23/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Skill Work: Giant Set x 3 Rounds
20 Band Pull Aparts
20 Parallette Dips or Banded Dips
20 Inverted Barbell Row or Ring Row
20 Banded Pull Ups
* Rest 1 Min between giant sets
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WOD: For time
50-40-30-20-10
Calorie Bike
Calorie Row / Ski

WOD 08/23/2021

8/22/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Strength/Lift #1: Squat Clean and Jerk
3 Reps @ 80% - E2Ms x 3 Sets
2 Reps @ 85-90% - E2Ms x 2 Sets
1 Rep Max Effort - go by feel
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Strength/Lift #2: 4 Front Squats @ 20x1 tempo (2 seconds on way down, explode up, 1 second at top)
4 Reps - E2Ms x 4 Sets - Build up
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WOD: 21-18-15-12-9-6-3
Ab Mat Sit ups x 1 L1, Ab Mat Sits x 2 L2, GHD Sit Ups L3
Thrusters - 65/45 L1, 75/55 L2, 95/65 L3
* 1 Rope Climb after each Set (couplet)

WOD 08/21/2021

8/20/2021

Saturday Class Time at 8 AM
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WOD:
15 Min Ladder
3-6-9-12-15-18-etc….
Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
Calorie Row / Ski
Rest 5 Mins
15 Min Ladder
3-6-9-12-15-18-etc….
Power Snatch - 45/35 L1, 65/45 L2, 95/65 L3
Calorie Bike