Blog Archives

WOD 11/01/2021

10/31/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Snatch Grip Deadlifts
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 OH Squats
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WOD: Part A
Rotating EMOM x 5 Rounds (10 Mins)
Min #1 - Snatch Grip Deadlift + Hang Squat Snatch + OH Squat @65% or more
Min #2 - 3 to 5 Clusters - 65/45 L1, 95/65 L2, 135/95 L3
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Strength/Lift: Back Squat w/ 10 second pause on bottom
10 Mins to find a heavy 1 Rep
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WOD: Part B - 10 Min AMRAP
“1/2 Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

WOD 10/30/2021

10/29/2021

Saturday Class Time at 8 AM
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3 Rounds of 1 Min Max Reps each Station / Rest 2 Mins after each Completed Round
Hang Clean and Jerk - 75/55
Cal Bike
Devil Press - 50/35
Cal Row
Box Jumps - 24/20
Ab Mat Sit Ups
- Rest 2 Mins

WOD 10/29/2021

10/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
3 Wall Walks - 10 Inverted Rows
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Skill: 10 Mins Practice
Rope Climbs
Double DB/KB Overhead Squats
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Strength/Lift: Double KB/DB Overhead Squats
3 Attempts to find a 3 Rep Max
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WOD: For time
4 Rounds
400 Meter Run / 500 Meter Row
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
20 Push Ups L1, 10 HSPUs L2, 50 Ft HS Walk L3

WOD 10/28/2021

10/27/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row
5 Pull Ups - 10 Hang Pwr Cleans
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WOD: Part A
3 Rounds for time
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
9 Inverted Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9 Hang Pwr Cleans - 75/55 L1, 105/75 L2, 155/105 L3
*18 Min Cap!
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Strength/Lift: Deadlift
E3Ms x 3 Sets - 3 Reps @85-90%
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WOD: Part B
Ping Pong EMOM x 14 Mins (7 Each Movement)
Min #1 - 12 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
Min #2 - 10 Deadlifts - 105/75 L1, 155/105 L2, 225/155 L3

WOD 10/27/2021

10/26/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Front Squats - light
8 Push Ups
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Strength/Lift #1: Snatch (anyhow)
EMOM x 10 Sets - 1 Rep - build up starting at 65%
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Strength/Lift #2: Back Squat
10 Mins to find a 10 Rep Max
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WOD: 5 Rounds for time
25 Wall Ball 14/10 L1, 20/14 L2 & L3
25/20 Cal Row / Bike / Ski
Rest 5 Mins
5 Rounds for time
12 Double DB/KB Front Squat 35/26 L1, 53/35 L2 & L3
6 S2O DB/KB L1, 12 S2O DB/KB L2, 12 Strict HSPU L3
*30 Min Cap overall!

WOD 10/26/2021

10/25/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Push Ups - 10 Push Ups - 15 Air Squats
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Skill: 10 Mins Practice
Wall Walks or Handstand Walks
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WOD: Part A
5 Rounds for time
6 Double DB/KB Push Press - 35/18 L1, 44/26 L2, 53/35 L3
6 Double DB/KB Push Jerk - same
12 Inverted Barbell Row
Part B
4 Mins on each station x 2 - Clock does not stop - 24 Min Total
Row
Ski
Bike

WOD 10/25/2021

10/24/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Power Cleans
5 Hang Squat Cleans
5 Jerks
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Strength/Lift #1: Clean and Jerk (anyhow)
E2Ms x 5 Sets - 1 Heavy Rep - Build Up
*Go right into Lift #2
Strength Lift #2: Front Squat
E3Ms x 5 Sets - 3 Heavy Reps - Build Up
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WOD: For time - 20 Min Cap
60 C2B Pull Ups
50 Calorie Row / Ski
40 T2B
30 Power Cleans - 135/95
20 Muscle Ups
*Scale as needed. I will likely scale back reps for some to try to finish in 15 to 18 minutes. For instance, I don't believe I can finish this one going straight through.

WOD 10/23/2021

10/22/2021

Saturday Class Time at 7:30!!!
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WOD: 12 Min Ladder
2-4-6-8-10-12-14-etc.
Calorie Skierg
Power Cleans - 135/95
-Rest 2 Mins
12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Row
Box Jumps - 24"/20"
-Rest 2 Mins
12 Min AMRAP
2-4-6-8-10-12-14-etc.
Calorie Bike
Wall Balls - 20/14

WOD 10/21/2021

10/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
10 Calorie Bike / Row
10 Light Deadlifts
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WOD - Part A
4 Rounds for time
9 Deadlifts - 155/105 L1, 225/155 L2, 315/205 L3
9 Burpee Pull Ups
*Rest 1 Min after each Set
Part B - 15 Min AMRAP
5 Banded Pull Ups L1, 5 Strict Pull Ups L2, 2 Ring Muscle Ups L3
*Rest 30 Sec
4 One-Arm KB Snatch (each arm) - 35/26 L1, 53/35 L2, 70/53 L3
*Rest 30 Sec
8 Push Ups L1, 4 HSPU L2, 8 Strict HSPU L3
*Rest 30 Sec

WOD 10/20/2021

10/19/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Front Squats - light
8 Push Ups
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Strength/Lift #1: Front Squat
E2Ms @60-80% - 3 x 4 Reps
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WOD: For time - 20 Min Cap
33-27-21-15-9
Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
Push Ups
*40 Double Unders after each set (modify as needed)
**At the 20 Min Mark go right into Lift #2
Strength/Lift #2: Clean (anyhow)
8 Mins to build to a Heavy 1 Rep