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WOD 09/01/2023

8/31/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike - 10 Wall Balls (light) - 10 Box Step Ups
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Strength: Strict Press - 5 x 1 E3M - last two sets should be heavy attempts.
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ *
*If you're feeling it, go for a new 1 rep max
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WOD: Every 4 Mins x 5 Sets
3 TnG Clean and Jerks - 95/65 L1, 135/95 L2, 185/135 L3
6 Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
12/10 Calorie Assault Bike SPRINT!
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Accessory: OTM x 12 Mins
2 Hang Power Snatches - As Heavy As Possible (AHAP)

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WOD 08/31/2023

8/30/2023

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
Run 200 Meters - 5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength: Back Squat 10 x 3 OTM 60-70%
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WOD: Part A - 7 Min AMRAP
10 Power Snatch - 55/45 L1, 75/55 L2, 95/65 L3
10 Ring Rows L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3 Rest 5 Mins then
Part B - 2000 Meter Row for time
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Accessory: For time - 100 Russian KB Swings for time - 70/53

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WOD 08/30/2023

8/29/2023

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Warm Up: Mobility/Agility Drills then
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Strength: RDL - 2 x 15 Reps @65-70%
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WOD: 30 Min AMRAP - L1, 45 Min AMRAP - L2, 60 Min AMRAP - L3
1000 Meter Row - L1, 1200 Meter Row - L2, 1500 Meter Row - L3
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Ring Rows L1, 1 Rope Climb L2, 3 Rope Climbs L3
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Accessory: OTM x 12 Mins
1 - 3 Muscle Ups or Variation

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WOD 08/29/2023

8/28/2023

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Band Pull Aparts
10 Band Dislocates
10 Push Ups
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Strength: Bench Press - 10 x 2 OTM @70% - Speed
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Skill: Handstand Push Ups - 5 Mins Practice
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WOD: 15.4 ish - 8 Min AMRAP
3 Push Ups L1, 1 HSPU L2, 3 HSPU L3
3 Power Cleans - 95/65 L1, 135/95 L2, 185/125 L3
3 Push Ups L1, 1 HSPU L2, 6 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 9 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 12 HSPU L3
3 Power Cleans
3 Push Ups L1, 1 HSPU L2, 15 HSPU L3
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Accessory: OTM x 12 Mins
2 Hang Power Cleans - As Heavy As Possible (AHAP)

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WOD 08/28/2023

8/28/2023

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Warmup: Mobility/Agility Drills then 3 Rounds NFT
10 Cal Bike - 10 Hip Circle Side Steps Left - 10 Hip Circle Side Steps Right - 10 Hip Circle Squats
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Strength: Overhead Squats 5 X 3
After warmup loads - Set #1 70%, Set #2 85%, Set #3 90% (Goal weight), Set #4 5 to 10 #'s more, Set #5 5 to 10 pounds more
*If you miss on set number four do a drop set at 75%
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Wod: Part A - 6 Minute AMRAP
9 hang power snatch 65/45 L1, 95/65 L2, 135/95 L3
10 Double Unders L1, 25 DU's L2, 35 DU's L3
Rest 2 Minutes
Part B - 6 Minute AMRAP
9 Overhead Squats - same loads
9 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Rear Elevated Split Squats
3 X 8 Reps each side

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WOD 08/26/2023

8/25/2023

8 Comments

Saturday Class time at 8 AM - 2 Person Partner WOD
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3 Min AMRAP w/ 3 Min Rest x 7 Sets each
12/10 Calorie Assault Bike
6 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Max Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
*Partner one goes for 3 minutes. Then partner two goes while partner one rests. Score each round is total KB Swings.

8 Comments

WOD 08/25/2023

8/24/2023

9 Comments

Warm Up: Mobility and Line Drills then 3 Rounds NFT
250 Meter Row
10 Single Leg RDL (each leg)
5 Burpee
10 Push Ups
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Skill: Candle Sticks
https://youtu.be/WXoNNx-uOtU
https://youtu.be/vPOltoIjvnQ
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Strength: SDL - 5 x 12 Reps E3M @60-70%
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WOD: “Chief”
3 Min AMRAP / 1 Min Rest x 5 Rounds
3 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
6 Push Ups
9 Air Squats

9 Comments

WOD 08/24/2023

8/23/2023

7 Comments

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength: PP - 10 x 3 OTM @60%
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Skill: Shoulder Stone - 10 Mins Practice
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WOD: 12 Min AMRAP
1 Rope Climb or 10 Pull Ups or 20 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3
9 S2O - 65/45 L1, 95/65 L2, 135/95 L3
6 Should Stones (Strongman sand bags)
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Accessory: Dips - 4 x 8-12 Reps

7 Comments

WOD 08/23/2023

8/22/2023

0 Comments

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
15/12 Calorie Bike
20 Front Squat w/ empty Bar
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Skill: Clean Position Drills 3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Strength: Front Squat - 1 x 20 Reps @50%
*Take maybe 1 or 2 Warm Up Sets
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WOD: *No Rack
30 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
30 Calorie Row
20 Front Squats
20 Calorie Row
10 Front Squats
10 Calorie Row

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WOD 08/22/2023

8/21/2023

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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Air Squats
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Strength: DL - 10 x 2 OTM @60-70%
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WOD: For time - 21-15-9
Deadlifts - 95/65 L1, 155/95 L2, 225/155 L3
Box Jump Overs - 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Pendlay Row - 3 x 12-15 Reps

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