Blog Archives

WOD 10/01/2020

9/30/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
5 - Six Count Burpees
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Strength: Dead Lift - 1 x 20 Reps
Previously done on 8/13/2020 and 6/25/2020
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Strength/Accessory: Single Leg Glute Brides - 3 x 10 Reps (each side)
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WOD: For time
42 Calorie Bike
21 Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
30 Calorie Bike
15 Power Cleans
18 Calorie Bike
9 Power Cleans
*Last done on 06/25/2020

WOD 09/30/2020

9/29/2020

WOD: E10Ms w/ 2 Min Rest x 4 Sets
AMRAP
20 Calorie Row or Bike
12 Alternating Weighted Step Ups on 20 inch box - 35/26 L1 53/35 L2, 70/53 L3
100 Meter Farmers Carry - same loads *Counts as 10 points
*42 Points each completed round
Last done on 07/01/2020

WOD 09/29/2020

9/28/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - 1 x 20 Reps
Previously done on 8/11/2020 and 6/23/2020
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Strength: EMOM x 6 Sets
3 Hang Power Cleans + 3 Push Press - build up Last done on 08/11/2020
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WOD: For Time
30 Calorie Row
30 S2O - 95/65 L1, 135/95 L2, 185/105 L3
30 Calorie Row
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Bonus/Extra Credit: 100 Ab Mat Sit Ups or 50 GHD Sit Ups

WOD 09/28/2020

9/26/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat - 1 x 20 Reps
Previously done on 8/10/2020 and 6/22/2020
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Strength/Accessory: Rear Stepping Lunges 3 X 6-8 Rep
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WOD: 3 Rounds
400 Meter Run
16 KB Swings - 35/26 L1, 53/35 L2, 70/52 L3
16 Banded Pull Ups L1, 16 Pull Ups L2, 16 C2B Pull Ups L3
16 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 09/26/2020

9/25/2020

Saturday Class Time at 8 AM
Pay attention below to alternate version for those that were here for all the pullups today.
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10 Min AMRAP
12/10 Calorie Row
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3*
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Bike
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Row
8 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
Rest 3 Mins - then
10 Min AMRAP
12/10 Calorie Bike
21 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
12 Box Jumps - 20/16 L1, 24/20 L2, 30/24 L3
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*Instead of pullups/c2b's/bar mu's in AMRAP 1 and 3
5 Pushups L1, 8 Pushups L2, 5 HSPU's L3

WOD 09/25/2020

9/24/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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“Complex” EMOM x 8 *
5 Strict Pull Ups + 5 Dips
*I would do this after the workout below.
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WOD: For time
500 Meter Row
21 Floor Press - 95/65 L1, 135/95 L2, 155/105 L3
21 Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
750 Meter Row
15 Floor Press
15 Strict Banded Pull Ups L1, Strict Pull Ups L2, Strict C2B Pull Ups L3
1000 Meter Row
9 Floor Press
9 Strict Banded C2B Pull Ups L1, Strict C2B Pull Ups L2, Bar Muscle Ups L3

WOD 09/24/2020

9/23/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
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Strength: Dead Lift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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“Complex” EMOM x 8
6 Rear Elevated Split Squats Left + 6 Rear Elevated Split Squats Right
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WOD: 6 Min “Ladder”
2-4-6-8-10-etc…
Hand 2 Hand Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
Rest 2 Min
6 Min “Ladder”
2-4-6-8-10-etc…
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

WOD 09/23/2020

9/22/2020

Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
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Part A
E4Ms x 5 Sets
Bike - 3 Min Max Calories w/ 1 Min Rest
Part B
E4Ms x 5 Sets
Row - 3 Min Max Calories w/ 1 Min Rest

WOD 09/22/2020

9/21/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Lift/Strength: “Complex” EMOM x 8 - build up
3 Snatch High Pulls + 3 Hang Power Snatch
*Advanced Only - 3 Snatch High Pull + 3 Hang Full Snatch
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WOD: 15 Min AMRAP @ sustainable unbroken pace
12 Calorie Row or Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
6 S2O - 75/55 L1, 115/75 L2, 155/105 L3

WOD 09/21/2020

9/20/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 10 KB Swings - 10 Wall Ball
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Strength: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Lift/Strength: “Complex” EMOM x 8 - build up
3 Clean High Pulls + 2 Hang Power Cleans + 1 Front Squat
*Advanced Only - 3 Clean High Pulls + 3 Hang Full Cleans
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WOD: E3M x 5 @ blistering fast pace
2 DL - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Power Clean
6 Front Squat
8 Calorie Row or Bike