Blog Archives

WOD 10/01/2019

9/30/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 Hip Circle Side Shuttle Left
10 Hip Circle Side Shuttle Right
10 Hip Circle Squats
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Strength: Front Squats - 10 x 2 OTM @60-70%
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Skill: Double Under - Practice 5 Mins
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WOD: E3Ms x 5 Sets
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
5 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
5 Front Squats -- 65/45 L1, 95/65 L2, 135/95 L3
10 Double Unders L1, 20 Double Unders L2, 30 Double Unders L3
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Accessory: Tabata Plank Holds - 20/10 x 8 Sets

WOD 09/30/2019

9/29/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
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Strength: DL - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 + 5 - 10lbs
Set #5 + 5 - 10lbs - if Set #4 was a fail do drop set at 75%
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WOD: For time - 20 Min Cap!
27-21-15-9
Calorie Row
Deadlift - 95/65 L1, 135/95 L2, 185/135 L3
Knee Raises L1, T2B L2/L3
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Accessory: Single Leg RDL - 3 x 10-12 Reps

WOD 09/28/2019

9/27/2019

Saturday Class Time at 8 AM - Individual Workout
Buy In: 400 Meter Run then 10 Rounds (30 Min CAP!)
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9 Deadlifts - 95/65 L1, 135/95 L2, 185/135 L3 6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 3 Front Squat - 95/65 L1, 135/95 L2, 185/135 L3 6 Calorie Row 9 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3 then Cash Out - 400 M Run

WOD 09/27/2019

9/26/2019

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 Kettlebell Devil Press - 35/26 L1, 53/35 L2, 70/53 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)

WOD 09/26/2019

9/25/2019

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

WOD 09/25/2019

9/24/2019

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

WOD 09/24//2019

9/23/2019

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)

WOD 09/23/2019

9/23/2019

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

WOD 09/21/2019

9/20/2019

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.

WOD 09/20/2019

9/19/2019

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
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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