Blog Archives

WOD 10/01/2018

9/30/2018

Lift: Warm up - 2-3 Sets then right into work sets
Back Squat - 3 x 1 Rep E3M - build up
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Accessory: Rear Foot Elevated Split Squats
3 x 8 Reps (each side)
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WOD: 21-15-9
Wall Ball 14/10 L1, 20/14 L2, 30/20 L3
Hanging knee raises L1, Toe 2 Bar L2, L3
Alternating OH Walking Lunge Steps/Plate - 25/15 L1, 35/25 L2, 45/35 L3

Wod 09/29/2018

9/28/2018

Saturday Class Time At 8 AM - Individual Wod
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Rx
2 Rounds
30 Calorie Row
30 Ab Mat Sit Ups
30 Calorie Bike
30 Pull Ups
30 Push Ups
30 Box Jumps 24/20
*Rest 5 Mins - Repeat
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Rx+
2 Rounds
30 Calorie Row
30 GHD Sit Ups
30 Calorie Bike
30 C2B Pull Ups
30 Push Ups
30 Box Jumps 30/24
*Rest 5 Mins - Repeat

WOD 09/28/2018

9/27/2018

Lift: Warm up 2-3 Sets then right into work sets
Hang Power Clean - 3 x 4 Reps - E3M - build up
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WOD: E4Ms x 6 Sets
4 Hang PCs - 75/55 L1, 115/75 L2, 155/105 L3
6 Burpees -
100 Meter Sprint

WOD 09/27/2018

9/26/2018

Lift: Warm up 2-3 Sets then right into work set
Overhead Squat - 1 x 15 Reps
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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 09/26/2018

9/25/2018

“Highway to Hell”
60 Min AMRAP
10-20-30-40-50-etc……
Calorie Assault Bike
Meter Run (100, 200, 300 Meter etc…)
Calorie Rowing
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Previously done on 12/21/2016, 04/12/2017 and 02/14/2018

WOD 09/25/2018

9/24/2018

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 09/24/2018

9/23/2018

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 09/22/2018

9/21/2018

Saturday Class Time at 8 AM
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2 Person Partner Workout: 25 Min AMRAP
Station #1
3 Power Cleans - 185/135 (L3), 135/95 (L2), 95/65 (L1)
6 HSPUs (L3), 9 Push Ups (L2), 9 Knee Push Ups (L1)
9 T2B (L3)(L2), 9 Knee Raises (L1)
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 09/21/2018

9/20/2018

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 09/20/2018

9/19/2018

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 Overhead Walking Lunge* - 45/PVC L1, 95/65 L2, 135/95 L3
15 Ab Mat Sit Ups L1, 25 Ab Mat Sit Ups L2, 25 GHD Sit Ups L3
*Depending upon how many people, this may switch to a lighter load of DB's instead of a barbell.
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