Blog Archives

WOD 08/31/2024

8/30/2024

Saturday Class Time at 8 AM
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"Lazar" - 28:00 AMRAP
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800 Meter Row Buy-In
AMRAP in the Remaining Time
8 Power Snatch 45/35 L1, 75/55 L2, 95/65 L3
8 Push Press L1, Strict Handstand Push-Ups to 2" Riser L2, No Riser L3
20 Ring Rows L1, Toe Spotted Pullups L2, Pull-Ups L3
24 Single Unders L1, Double Unders L2 & L3

WOD 08/29/2024

8/28/2024

WOD: For Time
30 Line Facing Burpees L1, 40 Reps L2, 50 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
30/24 Calorie Row L1, 40/32 L2, 50/40 L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
30 Toe to Bar L1, 40 T2B's L2, 50 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
9 Shuttle Runs L1, 12 Reps L2, 15 Reps L3
3 Wall Walks L1, 4 Reps L2, 5 Reps L3
9 Pull to Stands L1, 12 Rope Climbs L2, 15 Reps L3
Shuttle Run = 25ft out and back
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Extra/Optional/Accessories
Complete, For Quality - Every 2:00 x 4 Sets
10 Hollow Rocks
10 V-Ups
10 Russian Twists (Over and Back = 1 Rep)
:10 Hollow Hold

WOD 08/28/2024

8/27/2024

Wednesday 08-28-2024
Weightlifting: Jerk Complex
Every 2:00 x 5 Sets
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
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WOD: 5 Rounds for Time
18 Air Squats L1, 21 L2 & L3
12 Ring Push-Ups Hip Height L1, 12" off ground L2, 6" Off Ground L3
10 Alternating Step Ups L1, 9 Box Jump Overs 24/20 L2 & L3
Goal Time 8 to 10 Min - Cap 15 Min
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Extra/Optional/Accessories
For Quality: 12:00 EMOM
Minute 1 - 10 Dual DB Seated Arnold Press, Moderate Load
Minute 2 - 6/6 KB on Foot, Leg Extensions w/ 1s Hold at Top, Moderate Load

WOD 08/27/2024

8/26/2024

Tuesday 08-27-2024
WOD: Every 6:00 x 6 Sets
200 M Run L1, 400m Run L2 & L3
25/18 Calorie Bike L1 & L2, 30/22 L3
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Extra/Optional/Accessories
For Quality: 6 Rounds (12:00 Clock)
:40 On/:20 Off
Station 1 - Ring Crunches
Station 2 - Chinese Plank Hold

WOD 08-26-2024

8/25/2024

Monday 08-26-2024
Strength: 1 Pause Front Squat + 3 Front Squats
E2m X 4 Sets - Perform at 65-70% (:01 Pause)
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WOD: For Completed Rounds
12:00 EMOM
5 Toes Spotted Pullups L1, 5 Pullups L2, 6 Pull-Ups L3
4 Burpees L1, 4 Lateral Burpees L2, 5 Burpees over DB's L3
3 DB Thrusters 25/15 L1, 3 DB Thrusters 35/25 L2, 4 Reps 35/25 L3
Score = Rounds Completed

WOD 08/24/2024

8/23/2024

Saturday Class Time at 8 AM
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WOD: 20 Min AMRAP - Two Person Partner Workout
WOD: 20:00 AMRAP
30 Wall Balls L1, 50 Wall Balls 20/14 L2 & L3
15 Burpee Jumping Pullups L1, 15 Burpee Pullups L2, 10 Bar Muscle-Ups L3
30 Abmat Situps L1, 50 Abmat Sit-Ups L2 & L3

*Partner Holds Handstand During Wall Balls L2 & L3
**Partner Holds Plank L1
Burpee Pullups variations and Bar Muscle-Ups = Split
Abmat Sit-Ups = Synchro

WOD 08/23/2024

8/22/2024

Friday 08-23-2024
For Time:
30 Clean & Jerks 60% of 1RM L1, 155/105 L2, 185/125 L3
Work 3:00 On/1:00 Off
400m Run (Begins each 3 Min Period - Time Cap is 6 Sets = 23 Min)
-Max Clean & Jerks remaining time
Score = Total Running Time on the Clock
14 to 19 Minute Goal Time - 23 Min Cap
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Extra/Optional/Accessories
3 Sets, For Quality
8/8 Single Arm Z-Press
10 Reverse Nordic Curls
:30 Weighted Wall Sit

WOD 08/22/2024

8/21/2024

Thursday 08-22-2024
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 3 Deadlifts + 3 Banded Broad Jumps
Station 2: 3 Bench Press
Load @ 75-85% for Both Lifts
This will be 6 x 3 for both lifts
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Extra/Optional Accessories
For Quality: 5 Sets
6/6 Goblet Lateral Box Step Up, Moderate Load
10 Ring Push Ups
-rest as needed b/t sets-

WOD 08/20/2024

8/19/2024

Tuesday 08-20-2024
Strength/Back Squat Progression
For Load: Every 3:00 x 4 Sets
6 Back Squats @ 70-75% of 3RM
Rest :30
4-6 Heavy Goblet Squats For Speed
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WOD: 12:00 AMRAP
5 Toe Spotted Pullups * L1, 5 Pullups * L2, 10* Pull-Ups L3
15 Thrusters 45/35 L1, 65/45 L2, 75/55 L3
18/15 L1 & L2, 20/15 Calorie Row L3
*Add 5 Pull-Ups Each Set
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Extra/Optional Accessories
3 Sets, for Quality
9 Barbell Reverse Curls
12 Behind the Neck Strict Press
15 Tall Kneeling Straight Arm Banded Lat Pull Downs

WOD 08-19-2024

8/19/2024

Monday 08-19-2024
Weightlifting - 3 Position Squat Snatch - E2M X 5 Sets
Set 1: 65%, Set 2: 70%, Set 3: 70%, Set 4: 75%, Set 5: 75%
*High Hang, Low Hang, Floor
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WOD: For Time
12-9-7 Devils Press 25/20 L1, 35/25 L2, 50/35 L3
100 Single Unders L1, 50 Double Unders L2, 75 DU's L3