Blog Archives

WOD 10/01/2024

9/30/2024

Tuesday 10-01-2024
WOD: 18:00 EMOM
Minute 1: 5 Bench Press 31x1 Tempo
Minute 2: Segmented Clean Deadlift + 3 Hang Pwr Cleans L1, Clean Pull + 3 Power Cleans L2 & L3
Minute 3: Rest

Bench @ 55-65%
Cleans @ 70%+ of 1RM Power Clean
* Cleans are not TnG
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Extra/Optional/Accessories
4-5 Sets, For Quality
8 Barbell Bent Over Row 21x1 Tempo
4-6 Strict Dips @ 42x1 Tempo
Loads: Choice

WOD 09/30/2024

9/28/2024

Strength: Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%
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WOD: "Jackie"
For Time:
800 M Row L1, 1000m Row L2 & L3
40 Thrusters 45/35 L1, 50 Reps L2 & L3
20 Ring Rows L1, 30 Pull-Ups

WOD 09/28/2024

9/27/2024

Saturday Class Time at 8 AM
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3 Person Teams
20:00 AMRAP
3k Bike
20 Ring Rows/Pushups L1, 15 Strict Pullups/Dips L2, Ring Mu's L3
15 Step Ups L1, Burpee Box Jump Overs 24/20 L2 & L3

WOD 09/27/2024

9/26/2024

Friday 09-27-2024
WOD: 3 Rounds for Time
350 M Row L1, 500M Row L2 & L3
10 Hang Power Snatch 45/35 L1, Power Snatch 95/65L2, 135/95 L3
300 M Run L1, 400M Run
10 Hang Power Cleans L1, Power Cleans L2 & L3

WOD 09/25/2024

9/24/2024

Wednesday 09-25-2024
Weight Lifting - Power Clean and Jerk Complex
For Load: Every 2:30 x 4 Sets
3 Power Cleans + 2 Push Jerks + 1 Split Jerks
*Unbroken Complex
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WOD: 5 Rounds for Time
6 Tall kneeling Dual DB Strict Press L1, 3 Handstand Pushup to 2" Riser L2, 3 Wall Facing Handstand Push-Up L3
6 Burpee to Target
9 Ring Rows L1, 9 Pullups L2, Chest to Bar Pull-Ups L3
6 Shuttle Runs 25ft/25ft

WOD 09/24/2024

9/23/2024

Tuesday 09-24-2024

WOD: Every 3:00 x 6 Sets
12/9 Calorie Row L1, 14/11 Calorie Row L2 & L3
14 Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
100ft Dual Kettlebell Farmers Carry 44/26 L1, 53/35 L2, 70/53 L3

WOD 09/23/2024

9/21/2024

Monday 09-23-2024
WOD: For Time
5:00/4:00/3:00 Work
10/7 Calorie Bike L1 & L2, 12/9 Calories L3
12 Alternating Box Step Ups L1, 12 Box Jumps 24/20 L2, 15 Reps L3
15 Abmat Situps L1, 15 Alternating Toes to Bar L2, 18 T2B's L3
-Max Thrusters 45/35 L1, 65/45 L2, 75/55 L3
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.

WOD 09/21/2024

9/20/2024

Saturday Class Time at 8 AM
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"Jag 28"

For time:
Run 800 meters
28 American Kettlebell Swings 44/26 L1, 53/35 L2, 70/53 L3
28 Toe Spotted Pullups L1, Strict Pull-ups L2 and L3
28 Dual Dumbbell Clean and Jerk 35/25 L1, 50/35 L2, 70/50 L3
28 Toe Spotted Pullups L1, Strict Pull-ups L2 and L3
Run 800 meters
*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.

WOD 09/20/2024

9/19/2024

Friday 09-20-2024
Weightlifting - 12:00 EMOM, Alternating Minutes
Minute 1: Hang Power Clean + TnG Power Clean
Minute 2: Clean and Jerk
Perform @ 70%+ of Limiter (Either Hang Power Clean or Jerk)
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WOD: Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest :30
5 Back Squats @ Same Load

WOD 09/19/2024

9/18/2024

Thursday 09-19-2024
WOD - For Time:
Every 15:00 x 2 Sets
24-16-8 L1, 30-20-10 L2, 36-24-12 L2
Calorie Row*
Wall Balls 14/10 L1, 20/14 L2 & L3
72-48-24 Single Unders L1, 60-40-20 Double Unders L2, 72-48-24 DU's
*Female Row Calories 27/18/9