Blog Archives

WOD 12/29/2021

12/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Deadlifts
5 Hang Power Cleans
5 Burpees
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WOD - Part A
Rotating EMOM x 12 Mins
Min #1 - 3 Hang Power Cleans - 95/65 L1, 135/95 L2 185/125 L3
Min #2 - 7 Deadlifts - same
Min #3 - 9 Push Ups L1, 6 HSPUs L2, 9 HSPUs L3
*Rest 5 Mins then Part B
Part B
Rotating EMOM x 15 Mins
Max Reps in 20 seconds - each movement OTM
Min #1 - Max Power Snatch - 75/55
Min #2 - Max Burpee Box Jump Overs - 24/20
Min #3 - Max Thrusters - 75/55
Min #4 - Max Box Jump Overs - 24/20
Min #5 - Rest 1 Min

WOD 12/28/2021

12/28/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength/Lift:
Complex - E :90 x 8 Sets - build up
10 Close Grip Bench Press + 10 Dips
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WOD: 20 Min AMRAP
3 Rounds
5 Band Pull Ups L1, 5 Pull Ups L2, 5 C2B's L3
10 Push Ups
15 Jumping Air Squats
1 Round
15 Cal Bike / Row / Ski
*Keep doing 3 Rounds of Triplet + 1 Round of Bike/Row/Ski for 20 Min

WOD 12/27/2021

12/28/2021

Monday 12-27-21
Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
8 Front Squats - 8 Back Squats
Strength/Lift: Complex - E :90 x 6 Sets - build up
Snatch Pull (from floor) + Hang Snatch Pull + Snatch (from floor) + Overhead Squat
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Rotating EMOM x 10 Mins
Min #1 - 6 Back Squats
Min #2 - 3 Front Squats
*Build up - use same load on both before moving up for the next set
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WOD: For time
Buy in
25 Double Unders L1, 50 Double Unders L2, 100 Double Unders L3
Then
21-15-9
Deadlifts - 95/65 (H), 155/105 (F), 225/155 (S)
Box Jump Overs - 20/14 L1, 24/20 L2 & L3
Then
Cash Out
50 Wall Ball - 14/10 L1, 20/14 L2 & L3

WOD 12/23/2021

12/22/2021

Class times at 6, 8 and 9 AM only today. No classes Christmas Eve.
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“12 Days of Christmas”
1 - 100 Meter Row / Ski
2 - Jerks 75/55 L1, 95/75 L2, 135/95 L3
3 - Front Squats 75/55 L1, 95/75 L2, 135/95 L3
4 - Hang Power Cleans 75/55 L1, 95/75 L2, 135/95 L3
5 - Deadlifts 135/95 L1, 185/125 L2, 225/155 L3
6 - Pull Ups
7 - Wall Balls 20/14
8 - Box Jumps 24/20
9 - Vertical KB Swings 35/26 L1, 53/35 L2 & L3
10 - Cal Assault Bike
11 - Burpees
12 - 120 Meter (3 trips down and back) Sled Push (1 time)

WOD 12/22/2021

12/21/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Deadlifts
5 Hang Power Cleans
5 Burpees
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Strength/Lift:
2 Hang Power Cleans - EMOM - Build Up
EMOM x 20
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WOD: 12 Min AMRAP
5 Deadlifts - 95/65 L1, 155/105 L2, 225/155 L3
5 Wall Walk
10 Box Jump Overs - 20/14 L1 & L2, 24/20 L3

WOD 12/21/2021

12/20/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill: Weighted Strict Pull Ups
5 Sets of 2 Reps - EMOM - Build Up
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Strength/Lift: DB/ KB Bench Press
3 Sets of Max Reps - E2Ms - 35/25 L1, 50/35 L2, 70/50 L3
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WOD - Part A - 8 Min AMRAP
15/12 Cal Bike / Row / Ski
15 Banded Pull Ups L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
15 Ab Mat Sit Ups L2 & L3, 15 GHD Sit Ups L3
*Directly into Part B -clock does not stop
Conditioning - Part B
10 Min Row / Ski - Max Meters

WOD 12/17/2021

12/16/2021

Warm Up: Mobility/Agility Drils Then 3 Rounds
200 Meter Run or 250 Meter Row
5 Squat Snatch
20 Ft Walking Lunge Steps
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Strength/Lift #1: Squat Snatch - E2Ms - build up
5 sets x 1.1 Rep @ 65-75%
(Do a Rep reset/regrip - do another rep)
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Strength/Lift #2: Barbell Walking Lunge
4 x 30 Feet
2 Sets Front Rack
2 Sets Overhead
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WOD: 10 Rounds for time
8 Push Press - 65/45 L1, 95/65 L2 & L3
10 Bar Facing Burpee over Barbell
*30 Min Cap!

WOD 12/16/2021

12/15/2021

Warm Up: Mobility/Agility Drills Then 3 Rounds
10 Calorie Bike / Row
5 Front Squat
5 Hang Power Cleans
5 S2O
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Strength/Lift #1: Front Squat - E2Ms
4 Reps @80% x 3 Sets, then 3 Attempts to find a 2RM
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WOD: 5 Rounds for time (12 min Cap!)
15 Banded Pull Ups L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
12 Front Squats - 95/65 L1, 135/95 L2, 155/105 L3
9 Hang Power Cleans - same
6 S2O - same
Scale Accordingly to attempt to get done in 12 min or less
*At 12 Min Mark move directly into Lift #2
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Strength/Lift #2: Overhead Squat
7 Mins to find a 3 RM

WOD 12/15/2021

12/14/2021

Warm Up: Mobility/Agility Drils Then 3 Rounds
200 Meter Run or 250 Meter Row
10 Alternating Light KB/DB Snatch (from floor)
5 Light Deadlifts - 5 Box Jumps
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Skill:
5 Alternating Sets - 5 Mins - 35/26 L1, 53/35 L2, 70/53 L3
Max Left Arm KB/DB Snatch (from floor) - :20 on 10 sec rest
Max Right Arm KB/DB Snatch (from floor) - :20 on 10 sec rest
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WOD - Part A - 6 Min AMRAP
10 Deadlifts - 95/65 L1, 155/105 L2, 225/155 L3
5 Burpee over Box Jumps - 20/14 L1, 24/20 L2 & L3
*Rest 5 Mins then Part B
Part B - 6 Min AMRAP
5 Deadlifts - 135/95 L1, 225/135 L2, 315/225 L3
10 Push Ups L1, 10 HSPUs L2, 24 Ft Handstand Walk L3
*Do NOT give up your form on DLs. Scale Accordingly - Dropping from the top is suggested unless you only have 10s or 15s on the bar.
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Extra Credit: 100/80 Calorie Bike @ Hard Effort

WOD 12/14/2021

12/13/2021

Warm Up: Mobility/Agility Drils Then 3 Rounds
200 Meter Run or 250 Meter Row
10 Seated Dips or Dips - 5 Push Ups
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Skill - 8 Min Rotating EMOM
Min #1. :30 Max Ring Push Ups or Push Ups
Min #2. :30 Max Ring Dips or Dips
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WOD - Part A - 4 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
*Rest 2 Mins then Part B
Part B - 8 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
*Rest 2 Mins then Part C
Part C - 12 Min AMRAP
20/15 Calorie Row / Ski / Bike
5 Rope Pulls L1, 1 Rope Climbs L2, 2 Rope Climbs L3
20 Double Unders or 40 Single L1, 40 Double Unders L2, 80 DU's L3
8/6 Banded Pull Ups, 8/6 C2B Pull Ups L2, 8/6 Muscle Ups L3
**The only thing that changes each time is the duration.