Blog Archives

WOD 12/31/2019

12/30/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Cal Bike - 5 Pull Ups - 5 Push Ups - 5 Air Squats
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WOD: “Farewell 20x19” 2 Person Partner Session
Split Up as you wish - 1 Person goes at a time
*Can be done as an individual
1. 19 Calorie Assault Bike - Each
2. 19 Deadlifts - Total - 135/95 L1, 225/155 L2, 315/225 L3
3. 19 Push Ups L1, 10 HSPUs Each L2, 19 HSPUs - Each L3
4. 19 Calorie Row - Each
5. 19 Power Cleans - Total - 95/65 L1, 155/105 L2, 225/155 L3
6. 19 Pull Ups L1 Total, C2B Pull Ups L2, Bar Muscle Ups L3
7. 2 Sets of 20 Single unders L1, 19 DU's x 6 Sets L2, 19 DU's - x 10 Sets L3 Total
8. 19 Front Squats Total - 65/45 L1, 95/65 L2, 135/95 L3
9. 19 Burpees Total
10. 19 Meter Runs x 20 - Total Run together (190 M total)
11. 19 S2O Total - 65/45 L1, 95/65 L2, 135/95 L3
12. 19 Alt. OH Weighted Lunge Steps w/45/35 Plate - Total L1, Each L2 & L3
13. 20 Bench or Parallette Dips L1, 19 Ring Dips Total L2 & L3
14. 19 Calorie Assault Bike - Each
15. 19 Floor Press Total - 65/45 L1, 95/65 L2, 135/95 L3
16. 19 Knee Raise L1, Total L2, 19 T2B - Each L3
17. 19 Calorie Row - Each
18. 19 SDL High Pull Total - 65/45 L1, 95/65 L2 & L3
19. 19 Air Squats - Total L1, Each L2 & L3
20. 19 Meter Sled Push x 10 Total All levels.

**If you're a single, you'll do all the reps on the ones that say "each." You'll do half the reps where it says "total."

WOD 12/30/2019

12/29/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Empty Bar Push Press
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Strength: Push Press - 5 x 3 E3M
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Accessory: Seated DB Cleans - 3 x 6 Reps
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WOD: E90 seconds w/ 90 second rest x 6 sets
12/10 Calorie Assault Sprint
Max S2O - 75/55 L1, 105/75 L2, 155/105 L3
*Unbroken - Do not put down the bar
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Extra Credit: 1 Mile Run @ Moderate Pace

December 27th, 2019

12/27/2019

Saturday Class Time at 8 AM - Individual Workout
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1 Min on each station

Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps -20/14 L1, 24/20 L2, 30/24 L3
Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

Rest 2 Mins - Repeat 4 Times - Total time 30 min

WOD 12/27/2019

12/26/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Squats
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Skill: Single Leg Squats - 5 Min Practice
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Strength: Front Squat - 3 x 12 Reps
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WOD: E3M x 6 Sets
3 PC - 75/55 L1, 105/75 L2, 155/105 L3
12/10 Calorie Assault Bike SPRINT!
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Extra Credit: 400 Meter Sled Pull

WOD 12/26/2019

12/26/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
5 Pull Ups
5 Walk out Push Ups
5 Jumping Air Squats
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Skill: Deficit HSPUs, HSPUs, Hand Stand Holds
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Strength: Ping Pong EMOM x 10M
Odd - 10 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
Even - 5 Push Ups L1, 10 Push Ups L2, 5 Strict HSPUS L3
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WOD: E12M x 2
40 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
40 Alt DB Snatch - 35/25 L1, 50/35 L2, 70/50 L3
40 Ring Rows L1, Pull ups L2, C2B Pull Ups L3
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Extra Credit: For time
1000 Meter Row

WOD 12/24/2019

12/23/2019

Warm Up
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WOD: “12 Days of Christmas”
1 Pull Up L1, C2B Pull Up L2, Muscle Up L3
2 Back Squats - 65/45 L1, 95/65 L2, 135/95 L3
3 Shoulder 2 OH
4 Front Squats
5 Hang Power Cleans
6 Deadlifts
7 Calorie Assault Bike
8 T2B
9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Calorie Row
11 Burpees onto Plate
12 120’ Sled Push
*Depending upon how many people, I'll have a sub for sled.
or
“8 Days of Hanukkah" 8 RFT
8 DL - 65/45 L1, 95/65 L2, 135/95 L3
8 HPC
8 FS
8 S2O
8 BS
8 Cal Row
8 Handstand Push Ups
8 C2B Pull Ups
8 T2B
8 Cal Bike

WOD 12/23/2019

12/22/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Hip Circle Squats
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Strength: RDL - 3 x 5 E3M
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WOD: E8Ms x 5 Sets
12/10 Calorie Assault Bike
10 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Burpee over Box - 14 L1, 20/14 L2, 24/20 L3
20 Air Squats L1, 30 Air Squats L2, 20 Alternating Pistols L3
10 Power Clean and Jerks - 65/45 L1, 95/65 L2, 135/95 L3
100 Meter Sprint
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Extra Credit: GHD Sit Ups - 3 x 12-15 Reps

WOD 12/21/2019

12/20/2019

Saturday Class Time at 8 AM
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:60 on each station like "Fight Gone Bad." However, there's a :30 transition period to the next station. 3 Rounds still, like FGB.
:60 Rest after each Complete Round (You've completed all 6 stations)
#1 Assault Bike Calories
#2 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
#3 Push Ups
#4 Air Squats
#5 Shoulder to Overhead - 55/45 L1, 75/55 L2, 95/65 L3
#6 Double Unders

WOD 12/20/2019

12/19/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Empty Bar Hang Power Cleans
10 Empty Bar Push Jerks
10 Push Ups
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Strength: Bench Press - E3M
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
*Ask for a spotter on your heavy attempts
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WOD: 5 Rounds for time
20 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
15 Dead Lifts - 135/95 L1, 185/135 L2, 225/155 L3
10 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3

Wod 12/19/2019

12/18/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill: Snatch Balance - 10 Mins Practice
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WOD: E7M x 4 Sets
15/12 Calorie Assault Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
6 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
9 Burpees
6 Power Snatch - same
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Muscle Ups L3
15/12 Calorie Assault Bike
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Extra Credit: For time
100 Empty Bar Bicep Curls - 45/35