Blog Archives

WOD 10/31/2020

10/30/2020

Saturday Class Time at 8 AM
---
Individual Workout: 36 Min Ladder
2-4-6-8-10-12-14-etc….
X 100 Meter Row or Ski
Deadlift 95/65 L1, 135/95 L2, 155/105 L3
Hang Power Clean
Front Squat
Power Jerk
Back Squat
---
Example
Round 1
200 Meter Row or Ski
2 DL + 2 HPC + 2 FS + 2 PJ + 2 BS
Round 2
400 Meter Row or Ski
4 DL + 4 HPC + 4 FS +4 PJ + 4 BS
etc….

WOD 10/30/2020

10/29/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
---
WOD: E4Ms x 6
9 Banded Pull Ups L1, 9 C2B Pull Ups L2, 3 Bar Muscle Ups L3
12 Push Ups L1, 6 HSPUs L2, 6 Strict HSPUs L3
15/12 Cal Assault Bike

WOD 10/29/2020

10/28/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
---
Strength: Deadlift - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
---
WOD: Part A
17 min AMRAP
10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
15 Double KB Front Squats - 26/18 L1 , 35/26 L2, 53/35 L3
25 Russian KB Swings - same
- Rest exactly 5 Mins then Part B
Part B
2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 10/28/2020

10/27/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
5 - Five Count Strict Burpees
---
WOD: For time
80 Burpee Pull Ups
5K Row
*Break up as you wish
**Yes, we can easily scale the burpee pullups

WOD 10/27/2020

10/26/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean and Jerk
---
Strength: Strict Press - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
---
WOD: Part A - For time
60 Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
- Rest exactly 5 Mins then
Part B - 2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 10/26/2020

10/25/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
5 Box Jumps
10 Russian KB Swings
15 Air Squats
---
Strength: Back Squat - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
---
WOD: 7 Rounds for time - 20 Min Cap!
12 Double DB Deadlifts - 35/25 L1, 50/35 L2, 70/50 L3
9 Double DB Hang Power Cleans
6 Double DB Burpee Step over Box w/ DBs - 20/14 inch box
*KBs are acceptable instead of DBs
---
Extra Credit: 1 Mile Run

WOD 10/24/2020

10/23/2020

Saturday Class Time at 8 AM
---
2 Person Partner Workout - 40 Min
Follow the Leader - Once your Partner clears the Station you chase
12/10 Calorie Row or Bike - Pick One for entire Workout
10 Push Press 95/65 L1, 10 Push Press 135/95 L2, 10 HSPUs L3
10 Front Squats 95/65 L1, 10 Front Squats 135/95 L2, 20 Alternating Pistols L3
30 H2H Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
200 Meter Run
Rest 60 Seconds before starting next round

WOD 10/23/2020

10/22/2020

Warm Up: Mobility and Line Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
---
WOD: Part A - 6 Min AMRAP
6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3
12 Wall Ball - 14/10 L1, 20/14 L2, 20/14 - 12ft L3
Rest 2 Mins
Part B - 6 Min AMRAP
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
12 Push Ups
Rest 2 Mins
Part C
For time - same standard as Part A - try for unbroken or few sets as possible
2 Min CAP!
35 Wall Ball L1, 50 Wall Ball L2, 75 Wall Ball L3

WOD 10/22/2020

10/21/2020

Warm Up: Mobility and Line Drills then 3 Rounds NFT
150 Meter Row
10 Hang Power Cleans - empty bar
10 Front Squats
10 Power Jerks
---
Strength: Dead Lift - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
---
WOD: 3 Rounds for time
10 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
1 Front Squat @ 50%
15 Russian KB Swings
2 Front Squats
25 Russian KB Swings
3 Front Squats
50 Russian KB Swings
4 Front Squats
*Rest 2 Mins - Repeat

WOD 10/21/2020

10/20/2020

Warm Up: Mobility/Agility Drills then
Light Row and Bike for 5 Mins
---
WOD: E4Ms x 5 Sets
Assault Bike Sprint - 20/15 L1, 25/18 L2, 30/22 L3
E4Ms x 5 Sets
Row Sprints - 20/15 L1, 25/18 L2, 30/22 L3