Blog Archives

WOD 09/01/2022

8/31/2022

Lift: Warm up 2-3 Sets then right into work sets
Overhead Squat - 1 x 15 Reps - E3M - build up
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WOD: 2 Rounds @ 80-85% Effort
15 Double Unders or attempts L1, 30 DU's L2, 60 DU's L3
10 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
5 Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
10 Overhead Squats
5 Box Jump Overs
10 Overhead Squats
15 Double Unders or attempts L1, 30 DU's L2, 60 DU's L3
*Rest 6 min between efforts

WOD 08/31/2022

8/30/2022

“Highway to Hell”
60 Min AMRAP
10-20-30-40-50-etc……
Calorie Assault Bike
Meter Run (100, 200, 300 Meter etc…)
Calorie Rowing

WOD 08/30/2022

8/29/2022

Lift: Warm up 2-3 Sets then right into work sets
Hang Power Snatch - 3 x 1 Rep - E3M - build up
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Skill: Rope Climb
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WOD: 15 Min AMRAP
6 Ring Rows L1, 6 C2B Pull Ups L2, 1 Rope Climb- L3
12 Deadlifts - 65/45 L1, 75/55 L2, 95/65 L3
9 Hang Power Clean - same
6 Power Jerk - same
*Complex should be unbroken each set
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Extra Credit: 10 Ft Handstand Walk to Wall + 5 Deficit HSPUs x 5 Sets

WOD 08/29/2022

8/28/2022

Lift: Warm up - 2-3 Sets then right into work sets
Front Squat - 3 x 8 Reps E3M - build up
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WOD: E4Ms x 5 Sets - @ Blistering Pace
3 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Ring Rows L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
12 Cal Assaut Bike
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Extra Credit: GHD Sit Ups - 3 x 10-15 Reps

WOD 08/27/2022

8/26/2022

Saturday Class Time at 8 AM
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2 Person Partner Workout: 25 Min AMRAP
Station #1
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
9 Knee Push Ups L1, 9 Push Ups L2, 6 HSPUs L3
9 Knee Raises L1, 9 T2B L2 & L3
Station #2
Max Row for Calories
One partner starts on each station. Station #1 sets the pace. Once the partner starting on Station #1 completes the triplet they switch Stations with their partner.
Score = Total Reps + Calories

WOD 08/26/2022

8/25/2022

Lift: Warm up - 2-3 Sets then right into work sets
Bench Press - 3 x 4 Reps - E3M - build up
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WOD: 5 Sets @ Blistering Pace
On a 1 Min Clock w/ 2 Min Rest between Sets
8 Ring Rows L1, 8 Pull Ups L2, 8 C2B Pull Ups L3
Max Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
then right into
5 Sets @ Blistering Pace
On a 1 Min Clock w/ 2 Min Rest between Sets
5 - Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
Max Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3

WOD 08/25/2022

8/24/2022

Lift: Warm up 2-3 Sets then right into work sets
Deadlift - 2 x 15 Reps - E3M - build up
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WOD/Conditioning - Part A - 12 Min Cap!
4 Rounds for time
50 Ft OH Walking Lunge* - 45/PVC or Tech Bar L1, 95/65 L2, 135/95 L3
15 Ab Mat Sit Ups L1, 25 Ab Mat Sit Ups L2, 25 GHD Sit Ups L3
*Rest 5 Mins then
Conditioning - Part B - 12 Min Cap!
5 Rounds for time
200 Meter Run
12 Unbroken Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Depending upon how many people, this may switch to a lighter load of DB's instead of a barbell.

WOD 08/24/2022

8/23/2022

WOD: “Stairway to Heaven”
Climb the highest in 45 Mins
2-4-6-8-10-12-14 etc…………
Calories on Assault Bike
Double Unders
Calories on Rower

WOD 08/23/2022

8/22/2022

Lift: Warm up 2-3 Sets then right into work sets
Strict Press - 3 x 1 Rep - E3M - build up
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WOD: 4 Rounds for time
Row 500 Meters
3 Burpee onto Plate
6 Ring Rows L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
9 S2O - 65/45 L1, 105/75 L2, 155/105 L3

WOD 08/22/2022

8/21/2022

Lift: Warm up 2-3 Sets then right into work sets
Back Squat - 3 x 8 Reps E3M - build up
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WOD: E3Ms x 5 Sets w/ 2 Min Rest between Sets
Sustainable Pace 80-85%
3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 - (touch and go)
6 Knee Push Ups L1, 6 Push Ups L2, 6 HSPUs, L3
9 Air Squats L1 & L2, 9 Pistols L3
*Start from the beginning, each set