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WOD 11/01/2024

10/31/2024

Friday 11-01-2024
Weightlifting - Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk
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WOD: 15:00 AMRAP
3 Power Clean and Push Jerk 75/55 L1, 135/95 L2, 185/125 L3
5 Front Squats
7/5 Elevated Pushps L1, Ring Pushups L2, Ring Dips L3
9 Kipping Knee Raises L1, Toes to Bar L2 & L3
---
Extra/Optional/Accessories :
For Quality: 5 Sets
4 Tempo Strict Pull-Ups 20X3
5/5 Lateral Lunges, Heavy Load
4-6 Pike Ring HSPU's

WOD 10/31/2024

10/30/2024

Thursday 10-31-2024
Weightlifting - Take 10:00 minutes to Establish
3RM Hang Power Snatch
Start @ 70% and increase to a Heavy 3 Rep for the day
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WOD: 3 Sets
4:00 AMRAP
Cal Bike
9 Power Snatch 75/55 L2, 95/65 L3
7 Hang Power Snatch
- Max Calorie Row In Remaining Time
Rest 2:00 b/t sets
Cal Bike
Set 1: 25/18 L2, 34/25 L3
Set 2: 20/14 L2, 27/21 L3
Set 3: 15/10 L2, 21/17 L3
---
Extra/Optional/Accessories
3-5 Sets, For Quality
:20/:20 Single Arm Ring Plank
1:00 Sandbag Bear Hug Hold
50/50ft KB Mix Rack + OH Carry

WOD 10/30/2024

10/29/2024

Wednesday 10-30-2024
Gymnastics - 8:00 EMOM
25ft Handstand Walk
Or
2-3 Wall Walks
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WOD: Every 5:00 x 4 Sets
400m Run
21 Ring Rows L1, 15 Pull-Ups L2, 21 Reps L3
12 DB Push Press 25/15 L1, 9 HSPU's to a 2" Riser L2, 12 HSPU's L3
---
Extra/Optional/Accessories
For Quality 4 Sets
10/10 Single Arm DB Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups

WOD 10/29/2024

10/28/2024

Tuesday 10-29-2024
Weightlifting - Back Squat - Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box
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WOD - 4 Rounds for Time
9 Wall Balls 14/10 L1 & L2 (20/14), 12 Reps L3
12 Burpee Box Step Ups L1 20/14 L1, Burpee Box Overs 24/20 L2 & L3
9 Wall Balls L1 & L2, 12 Reps L3
60 Single Unders L1, 36 Double Unders L2, 60 DU's L3
---
Extra/Optional/Accessories
Part A) Back Rack Lunge (Forward Step)
For Load:
3 x 14 @ 45-50% of 1RM Back Squat
Part B) 3 Sets, For Quality
10-12 Ring Hamstring Curls
:15/:15 Single Leg Sorenson Hold

WOD 10/28/2024

10/27/2024

Monday 10-28-2024
WOD: 20:00 EMOM
Minute 1: 10-8-6-4-2 Bench Press L2 & L3
Minute 2: 15-20 Abmat Situps L1, Weighted Situps L2, GHD Sit-Ups L3
Minute 3: 100ft Farmers Carry 35/18 L1, 53/35 L2, 70/53 L3
Minute 4: Rest

Bench Loading: L2 & L3, 8 to 10 reps L1 @ 65%
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
---
Extra/Optional/Accessories
3 Sets, For Quality
10-12 Glute Bridge DB Pull-Overs
15-20 Banded Tricep Extensions
:45 Weighted Plank Hold

WOD 10/26/2024

10/25/2024

Saturday Class Time at 8 AM
Individual Workout
---
Part A) 10:00 to Establish a 2RM Clean

Rest 2:00 minutes prior to Part B

Part B) “Unbroken”
8:00 AMRAP
44 Single Unders L1, 22 Double Unders L2 & L3
11 Single Arm Kettlebell Deadlift 35/18 L1, 44/26 L2, 53/35 L3
7 Single Arm Kettlebell Hang Cleans
7 Single Arm Kettlebell Front Squats
7 Single Arm Kettlebell Push Press

One round will be done all with 1 arm, then the next round will be done with the other arm for the duration of the 8:00 AMRAP
Goal - 4+ rounds

WOD 10/25/2024

10/24/2024

Friday 10-25-2024
Strength: Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps
*Segment is 1 Sec pause at the knee and 1 sec pause on ground
---
WOD: For Time
30 Ring Rows L1, 15 Pull-Ups L2, 35 Pullups L3
30 Deadlifts 95/65 L1, 155/105 L2, 225/155 L3
25 Box Step Ups L1, Box Jumps 24/20" L2 & L3
30 Ring Rows L1, 15 Pullups L2, 30 Pull-Ups L3
25 Deadlifts
20 Box Step Ups L1, Box Jumps L2 & L3
Starting @ 1:30, Then EMOM thereafter...Perform 5 Bar Facing Burpees Until Completion (3 reps L1)
Goal Time 11 - 15 Min --- 17 Time Cap
---
Extra/Optional/Accessories :
For Quality: 5 Rounds (10:00 Clock)
:45 Work/:15 Rest
Station 1 - GHD Sit-Ups
Station 2 - Barbell Hip Thrusts w/ :03 Iso at the Top

WOD 10/24/2024

10/23/2024

Thursday 10-24-2024
WOD: For Time
Every 10:00 x 3 Sets
15/12 Calorie Bike
15-12-9 Overhead Squats 95/65 L3
200m Run
Goal Time 7 - 8 Min --- Max 9 Min
---
Extra/Optional/Accessories
For Quality: 5 Sets
6/6 Bulgarian Split Squat 30x1
100ft Reverse Sled Drag
-rest as needed b/t sets-
Split squats should be done at a moderate load

WOD 10/23/2024

10/22/2024

Wednesday 10-23-2024
Strength: Push Press
Every 2:00 x 5 Sets
7 Reps @ 70%
% Based on 1RM Push Press.
---
WOD: 3 Rounds for Time
20/15 Push-Ups L1, 25/18 L2, 30/20 L3
20 Russian Swings 44/26 L1, 25 American Kb Swings 44/26 L2, 53/35 L3
Goal Time 4 to 7 Min - Time Cap 10 Min
---
Extra/Optional/Accessories
For Quality: 5 Sets
15 Banded Tricep Extensions
10 Chest Supported DB Rows, Moderate
5/5 Stagger Stance KB RDL, Moderate
Perform the RDLs with a 2s negative each rep.

WOD 10/22/2024

10/21/2024

Tuesday 10-22-2024
Weightlifting: Every :90 x 6 Sets
2 Hang Power Cleans
Set 1: 75%, Set 2: 75%, Set 3: 80%, Set 4: 80%, Set 5: 85%
Set 6: 85%
---
WOD: 14:00 AMRAP
10 Hang Power Clean 45/35 L1, 10 Power Clean 95/65 L2, 155/105 L3
15 Kipping Knee Raises L1, 10 Toes to Bar L2, 15 Reps L3
70 Single Unders L1, 35 Double Unders L2, 50 DU's L3
Goal: 5 to 8 Rounds
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Extra/Optional/Accessories
For Load: 6 Sets
50ft Sled Push, Heavy
100ft Sandbag Carry, Heavy
-rest 1:30 b/t sets-