Blog Archives

WOD 12/31/2020

12/30/2020

Class times at 8 and 9 AM only today.
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“Farewell 20X20” - Partner Session
Split Up as you wish - 1 Person goes at a time
1. 20 Calorie Assault Bike - Each
2. 20 Deadlifts - Total - 135/95 L1, 225/155 L2, 315/225 L3
3. 20 Push Ups L1, 10 HSPUs Each L2, 20 HSPUs - Each L3
4. 20 Calorie Row - Each
5. 20 Power Cleans - Total - 95/65 L1, 155/105 L2, 225/155 L3
6. 20 Banded Pull Ups L1, C2B Pull Ups L2, Bar Muscle Ups Total L3
7. 20 x 2 Sets of 20 Jump Rope L1, x 5 Sets L2, 20 Double Unders - x 10 Sets L3
8. 20 Front Squats Total - 65/45 L1, 95/65 L2, 135/95 L3
9. 20 Burpees Total
10. 20 Meter Runs x 20 - Alternating Partners - Relay Style
11. 20 S2O Total - 65/45 L1, 95/65 L2, 135/95 L3
12. 20 Alternated OH Weighted Lunge Steps w/45/35 Plate - Total L1, Each L2 & L3
13. 20 Parallette Dips L1, 20 Ring Dips Total L2 & L3
14. 20 Calorie Assault Bike - Each
15. 20 Floor Press Total - 65/45 L1, 95/65 L2, 135/95 L3
16. 20 Knee Raise L1, Total L2, 20 T2B - Each L3
17. 20 Calorie Row - Each
18. 20 SDL High Pull Total - 65/45 L1, 95/65 L2 & L3
19. 20 Air Squats - Total L1, Each L2 & L3
20. 20 Meter Sled Push x 5 Each L1, x 10 Each L2 & L3

WOD 12/30/2020

12/29/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter / Run --- 10 Empty Bar Bench Press
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Strength: Bench Press - 3x2@90% - E2M
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WOD: For time
500 Meter Row
21 Floor Press - 95/65 L1, 135/95 L2, 155/105 L3
21 Banded Pull Ups L1, Pull Ups L2, C2B Pull Ups L3
750 Meter Row
15 Floor Press
15 Banded Pull Ups L1, Strict Pull Ups L2, Strict C2B's L3
1000 Meter Row
9 Floor Press
9 Banded C2B Pull Ups L1, 9 Strict C2B's L2, 9 Bar Muscle Ups L3

WOD 12/29/2020

12/28/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row / Ski -- 10 Empty Bar Push Press
Strength: Push Press - 3x2@90% - E2M
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Accessory: Cuban Rotations - 4 x 10 Reps
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WOD: E3Ms x 5 Rounds w/ 3 Min Rest
:10 Bike Sprint
10 Push Ups
:10 Bike Sprint
Max Alternating DB/KB Snatch - 25/15 L1, 35/25 L2, 50/35 L3

WOD 12/28/2020

12/27/2020

Monday 12-28-20
Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row / Ski -- 10 Empty Bar Front Squats
Strength: Front Squats - 3x2@90% - E2M
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Accessory: Wide Stance Box Squats - 10 x 3 Reps - EMOM - Speed Squats @ 50-60%
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WOD: E3M x 5 @ blistering fast pace
2 DL - 75/55 L1, 115/75 L2, 155/105 L3
4 Hang Pwr Clean
6 Front Squat
8 Calorie Row/Bike/Ski
*Most recently done on 10/18/20 and 03/02/20

WOD 12/24/2020

12/23/2020

8 and 9 Am Class Times ONLY
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Warm Up: Mobility/Agility Drills then 3 Rounds

200 Meter Run or 250 Row - 10 Empty Bar Bench Press
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Strength: Bench Press - 5x4@80% - E2M
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Accessory: Upright Rows - 3 x 12 Reps
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WOD: 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 3 Mins - start where you left off
6 Min AMRAP
6 Devils Press - 25/10 L1, 35/25 L2, 50/35L3
12 Wall Ball - 14/10 L1, 20/14 L2, 20/14 - 12ft L3

WOD 12/23/2020

12/22/2020

“12 Days of Christmas”
1 - 100 Meter Row
2 - Deadlifts - 135/95 L1, 185/135 L2, 275/185 L3
3 - Push Ups L1, HSPU L2 & L3
4 - Front Squats - 95/65 L1, 135/95 L2 & L3
5 - Ring Rows L1, C2B Pull Ups L2, Bar Muscle Ups L3
6 - Power Cleans - 95/65 L1, 135/95 L2 & L3
7 - 70 Single Unders L1, DU's x 5 (35) L2 & L3
8 - Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
9 - S2O - 95/65 L1, 135/95 L2 & L3
10 -10 Calorie Assault Bike
11 - Burpees
12 - 120 Ft (down and back) Sled Push , 90/50 L1, 180/100 L2 & L3
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*You can scale loads and movements but not the reps.

Day 1 100 M Row,
Day 2 2 DL + 100 M Row,
Day 3 3 HSPU + 2 DL + 100 M Row,
Day 4 4 FS + 3 HSPU + 2 DL + 100 M Row,
etc…………
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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 12/22/2020

12/21/2020

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Hang Squat Cleans
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Strength: Front Squat - 5x4@80% - E2M
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Accessory: Double KB Stiff Leg Deadlifts - 3 x 8 Reps
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WOD: 18 Min AMRAP
10 Double KB Front Squats - 35/26 L1, 53/35 L2, 70/53 L3
10 Double KB Front Rack Alternating Walking Lunge Steps (in place) (Total)

WOD 12/21/2020

12/20/2020

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run - 10 Empty Bar Push Press
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Strength: Push Press - 5x4@80% - E2M
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Accessory: Hang Muscle Snatch - 8 x 3 Reps EMOM - build up
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WOD: E4Ms x 6
100 Meter Row / Ski SPRINT
6 Pull Ups
9 Push Press - 95/65 L1, 135/95 L2, 155/105 L3
6 Pull Ups
100 Meter Row / Ski SPRINT

WOD 12/19/2020

12/20/2020

Saturday Class Time at 8 am
36 Min AMRAP
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2 Person Partner Workout - U Go - I Go
8 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
8 T2B
8 Calorie Bike / Row / Ski

WOD 12/18/2020

12/17/2020

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift - 4x3@85% - E3M
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Accessory: Bent over Row - 3 x 8 Reps
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WOD: 16 Min AMRAP
8 Banded Pull Ups L1, 8 C2B Pull Ups L2, 8 Bar Muscle Ups L3
8 Air Squats L1, 16 Air Squats L2, 8 Pistols (each leg) L3
20/15 Cal Bike/Row/Ski