Blog Archives

WOD 11/01/2018

10/31/2018

Lift: Deadlift - 10 x 2 Reps @ 70% - EMOM
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Sumo RDLs - 3 x 12 Reps
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WOD - Part A
7 Min AMRAP
20 Dumbbell Push Press -35/25 L1, 50/35 L2 & L3
20 Double Unders L1, 40 Double Unders L2 & L3
*Rest 5 Mins then Part B
7 Min AMRAP
15 Knee Raises L1, 10 T2B L2, 15 T2B L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
15 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3

WOD 10/31/2018

10/30/2018

Conditioning - Part A
6 Sets @ Very Hard Effort
:15 Sprint Bike for Calories
1:45 Slow Pace - Recovery
*Rest 3 Mins then Part B
Conditioning - Part B
2K Row @Hard Sustainable Effort
Rest 1:1
2K Row @Hard Sustainable Effort

WOD 10/30/2018

10/29/2018

Lift - Strict Press - 3 x 5 Reps - E3M - build up
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Rack Chins or Ring Rows - 3 x 12 Reps - E2M
(rack chin is like a ring row except with a barell in the rack)
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WOD: E6Ms x 4 Sets @ Very Hard Pace
Row 250 Meters
10 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups L3
10 KB Snatch (Lft) - 35/26 L1, 53/35 L2, 70/53 L3
10 KB Snatch (Rgt) - same
10 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar Muscle Ups L3
Row 250 Meters

WOD 10/29/2018

10/28/2018

Lift - Power Clean - 3 x 1 Rep - E2M - build up
Back Squat - 3 x 3 Reps - E3M - build up
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WOD: 10 Min AMRAP
12/10 Calorie Bike
10 Alt Overhead Sandbag Weighted Lunges - 35/25 L1, 45/35 L2, 60/45 L3
100 Meter Run - w/ same Sandbag

WOD 10/27/2018

10/26/2018

Saturday class time at 8 AM
3 Person Partner Workout
Rotate Stations - The Clock never stops
8 Rounds (Total of 48 min, actual work time for each partner is 32 min.)
--- Station #1
2 Mins - Max Row for Calories
Station #2 - 2 Mins
Max Rounds and Reps
5 Ring Rows L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Wallballs 14/10 L1, 20/14 L2, 30/20 L3
15 American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Station #2
2 Mins Rest

WOD 10/26/2018

10/25/2018

Lift: Hang Power Clean 2-3 Warmup Sets
Then 3 x 1 Rep - E3M - build up
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WOD: On a 60 Second Clock
5 Touch and Go Power Cleans - 65/45 L1, 75/55 L2, 95/65 L3
6 Burpees as fast as possible
Max Calorie AB
Rest 4 Minutes between efforts x 5 Rounds
Calories = Score

WOD 10/25/2018

10/24/2018

Lift: Overhead Squat 2-3 Warmup sets
Then 3 x 8 Reps - E3M - build up
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Accessory: Strict Bent Over BB Row - 3 x 8 Reps
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WOD: 5 Min AMRAP
15 Double Unders or attempts L1, 30 DU's L2, 45 DU's L3
10 Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
*Rest 3 Mins
Repeat whatever Rounds and Reps you did - For time - try to get under 5 Mins

WOD 10/24/2018

10/23/2018

WOD: 54 minutes Total
8 Min Max Row for Calories
8 Min Max Run for Distance
8 Min Max Bike for Calories
6 Min Max Row for Calories
6 Min Max Run for Distance
6 Min Max Bike for Calories
4 Min Max Row for Calories
4 Min Max Run for Distance
4 Min Max Bike for Calories
*The clock doesn't stop. There are no rest periods unless you simply choose to rest at some point. This is not all out unless this is the only workout you've done this week. For most, this is an active recovery day. Not conversational pace, but a little past that.

WOD 10/23/2018

10/22/2018

Lift: Hang Power Snatch 2-3 Warmup Sets
Then 3 x 4 Reps - E3M - build up
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Accessory: Single Arm KB Overhead Press or Bottoms up press - 3 x 8 Reps (each side)
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WOD: 10 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
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Extra Credit: GHD Sit Ups - 3 x 10-15 Reps
or 50 Ab Mat Sit Ups

WOD 10/22/2018

10/21/2018

Lift: Front Squat 2-3 Warmup sets
then 1 x 15 Reps - Warmup sets should be 8 to 10 reps
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WOD: E2Ms x 10
8 Burpee Box Jump Overs - 20/14 L1, 24/20 L2 & L3
8 Hang Power Snatch - 75/55 L1, 95/65 L2, 115/80 L3
8 Thrusters - same
*If you don't get done in time - take the next Round as a 2 Min Rest Period - Scale as needed