Blog Archives

WOD 11/01/2023

10/31/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: RDL - 1 x 20 Reps
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WOD: Part A
10 Min AMRAP
200 Meter Run
7 Pullups L1, 7 C2B Pull Ups L2, 5 Ring Muscle Ups L3
- Rest 2 Minutes
Part B
10 Min AMRAP
250 Meter Row
7 Push Ups L1, 7 Kipping HSPU L2, 5 (6 Inch) Deficit Strict HSPUs L3
- Rest 2 Minutes
Part C
10 Min AMRAP
10 Calorie Bike
7 Air Squats L1, 14 Air Squats L2, 10 Alternating Pistols L3
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Extra Credit: 1 Mile Jog at moderate pace

WOD 10/31/2023

10/30/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Push Ups
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Skill: Skin the Cat - 5 Mins Practice
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Strength: E90 Sec x 10 Sets
3 Bench Press + 3 Hang Pwr Cleans - Work Up!
*You likely won't use a lot of weight on this.
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Accessory: Single Arm Bench Press - 3 x 8 Reps (each side)
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WOD: For time
2 Rounds - 25 Min CAP!
10 Cal Row
10 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3
15 Cal Row
15 Russian KB Swings
25 Cal Row
25 Russian KB Swings
50 Cal Row
50 Russian KB Swings
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Extra Credit: Test - Max T2B in 2 Mins

WOD 10/30/2023

10/29/2023

Monday 10-30-2023
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Hip Circle Side Shuttle Left
10 Hip Circle Side Shuttle Right
10 Hip Circle Squats
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Skill: Hang Single DB Full Snatch - 5 Mins Practice
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Strength: OHS - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: E4Ms x 4
3 Snatch Grip Deadlifts - 45/35 L1, 65/45 L2, 95/65 L3
3 Hang Power Snatch
3 Hang Full Snatch
3 Overhead Squats
10 Double Unders L1 30 DU's L2, 60 DU's L3
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Extra Credit: 20 Meter Sled Push + 20 Meter Backwards Sled Pull x 8 Sets - E2Ms

WOD 10/28/2023

10/27/2023

Saturday Class Time at 8 AM 3 Partner Workout: 30 Minute AMRAP
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Station #1: 250 Meter Row
Station #2: Max Calorie Air Bike
Station #3: Max Squat Cleans - 65/45 L1, 95/65 L2, 135/95 L3

*Station #1 sets the pace. Switch every 250 M (1 Min).

WOD 10/27/2023

10/26/2023

Warm Up: 3 Rounds NFT
100 Meter Jog
10 Russian KB Swings
10 KB Goblet Squats
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Lift: Sumo DL
Set #1 - 40% x 5 Warm Up
Set #2 - 55% x 5 Warm Up
Set #3 - 70% x 3 Work Set
Set #4 - 80% x 2 Work Set
Set #5 - 90-95% x 1 Work Set
Set #6 - 100+% x 1 Goal
Set #7 - Optional Add 10-20Lbs
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WOD: E5Ms - AFAP - 4 Sets
15 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
15 Box Jump (step down) - 20/14 L1, 24/20 L2, 30/24 L3
8/12 Calorie Bike

WOD 10/26/2023

10/25/2023

Warm Up: 3 Rounds NFT
10 Calorie Row
10 Band Pull Aparts
10 Band Pass Thru
10 Empty Bar Press
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Strength: EMOM x 10 Mins
2 Press + 3 Push Press + 4 Push Jerk - Build Up!
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Skill: Muscle Up - 10 Mins
Practice Progressions or Ring Pull Ups
3 x Max Reps if proficient
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WOD: 12 Min AMRAP
6 DB Snatch Left - 35/20 L1, 50/35 L2, 70/50 L3
6 DB Snatch Right - same
6 C2B Banded Pull Ups L1, 3 Ring MU's or 6 C2B Pull Ups L2, 6 Ring MU's L3
10 Double Unders or attempts (H), 20 DU's L2, 40 DU's L3
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Extra Credit: Weighted Pull Ups - 3 Attempts to find a 1 Rep Max

WOD 10/25/2023

10/24/2023

Warm Up: Mobility/Agility Drills
Run through movements of the workout
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WOD: 50 Min Cap!
12 Rounds for time
400 Meter Row L1, 500 Meter Row L2 & L3
1 Rope Climb or 12 Ring Rows L1, 2 Rope Climbs L2, 3 Rope Climbs L3

WOD 10/24/2023

10/23/2023

Warm Up: 3 Rounds NFT
250 Row
5 Empty Bar Dead Lifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
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Skill: Pistols or 1 Leg Squats - 5 mins practice
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Strength: EMOM x 10 Mins
4 Dead Lifts + 2 Front Squats - Build Up!
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WOD: 3 Rounds of (total 16 mins)
On a 1 Min Clock
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max DLs - 95/65 L1, 145/95 L2, 225/145 L3
Rest 2 Mins
On a 1 Min Clock -
3 Burpee over Bar L1, 5 Burpee Over Bar L2 & L3
Max Front Squats - 75/45 L1, 95/65 L2, 135/95 L3
Rest 2 Mins
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Extra Credit:30 Ft Sled Push x 10 Sets - NFT

WOD 10/23/2023

10/23/2023

Warm Up: 3 Rounds NFT
10 Calorie Bike
10 Banded Break Apart
10 Banded Pass Thru
10 Empty Bar Press
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Strength: Strict Press - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85%
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Accessory: Hang Muscle Clean - 6 x 3 Reps - Every 30 Seconds
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WOD: For time
1000 Meter Row
30 Shoulder 2 OH - 75/55 L1, 105/75 L2, 155/105 L3
1000 Meter Row
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Extra Credit: 3 Rounds NFT
10 Empty Bar High Pulls (from hang)
10 Empty Bar Bicep Curls
10 Empty Bar Push Press
10 Empty Bar Push Jerks
*Rest 1 Min - Repeat!

WOD 10/21/2023

10/20/2023

Saturday Class Time at 8 AM
2 Person Partner Wod
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14 Rounds (7 Each Partner) - 40 Min Cap - "You go - I go"
250 Meter Row
8 TnG Power Cleans - 65/45 L1, 95/65 L2,135/95 L3
12 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3