Blog Archives

WOD 01/02/2023

12/31/2022

Strength: Back Squat - 2 x Max Reps @80% - E3M
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Lift: Power Clean - 5 x 3 Reps - EMOM - build up
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WOD: 10 Rounds
On a 1 Min Clock
5 Deadlifts + Max Burpees
Rest :30 seconds between efforts
DL - 155/105 L1, 225/155 L2, 275/185 L3
Score = Total burpees
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Extra Credit: Row 1K

WOD 12/31/2022

12/30/2022

Saturday Class Time at 8 AM
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Partner Workout - 40 Min Cap!
You and a Partner - pick 2 from each Modality - Total of 6
Only 1 can work at a time
Complete all 6 Tasks in under 40 Mins
--- Metabolic Conditioning
100 Calorie Assault Bike
100 Calorie Row
10 x 100 Meter Sprints - (you go I go)
250 Double Unders
100 Calorie Skierg
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Weighted Movements
100 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
100 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
100 Heavy Russian Swings - 53/35 L1, 70/53 L2, 96/70 L3
100 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
100 Shoulder 2 OH - 65/45 L1, 95/65 L2, 135/95 L3
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Gymnastics / Bodyweight Movements
100 Ft Handstand Walk
100 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
100 T2B
100 Push Ups
200 Ab Mat Sit Ups

WOD 12/30/2022

12/29/2022

Strength: Bench Press - 5 x 5 Reps @80% - E3M
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Skill: Double Unders or Triple Unders
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WOD: 15 Min “Ladder”
2-4-6-8-10-12-etc….
Alternation DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3
Hang Knee Raise L1, Toe 2 Bar L2/L3
x1 Double Unders L1, x3 DU's L2, x5 DU's L3
*Move up the ladder as high as possible in 15 mins

WOD 12/29/2022

12/29/2022

Strength: Deadlift - 5 x 5 Reps @80% - E3M
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Conditioning - Part A
8 Min Ping Pong EMOM
Odd - 10 Ring Rows L1, 3 Ring Muscle Ups L2, 5 Ring Muscle Ups L3
Even - 10 Push Ups L1, 5 Kipping HSPUs L2, 5 Strict Deficit HSPUs L3
*Rest 5 Mins - then Part B
Part B - 8 Min Ping Pong EMOM
Odd - 12 Air Squats L1, 20 Air Squats L2, 12 Alternating Pistols L3
Even - 10 Ab Mat Sit Ups L1, 20 Ab Mat Sit Ups L2, 12 GHD Sit Ups L3

WOD 12/28/2022

12/27/2022

Conditioning: 45 Min AMRAP
500 Meter Row
400 Meter Run
50 Double Unders
20 Calorie Air Assault

WOD 12/27/2022

12/26/2022

Strength: Strict Press - 5 x 5 Reps @80% - E3M
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Lift: Full Snatch - EMOM for 6 Mins @60%
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WOD: 3 Rounds for time
10 Hanging Knee Raises L1, 10 Kipping Knees to Elbows L2, Strict L3
10 Power Snatch - 65/45 L1, 95/65 L2, 155/105 L3
10 Hanging Knee Raises L1, 10 Kipping K to E L2, Strict L3
10 Burpees

WOD 12/26/2022

12/26/2022

Strength: Back Squat - 5 x 5 Reps @80% - E3M
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WOD: For time:
10 Pull ups or Ring Rows L1, 3 Rope Climb L2, 4 Rope Climbs L3
16 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
10 Pull ups or Ring Rows L1, 2 Rope Climb L2, 3 Rope Climbs L3
12 Thrusters - same
10 Pull ups or Ring Rows L1, 1 Rope Climb L2, 2 Rope Climbs L3
8 Thrusters - same

WOD 12/23/2022

12/26/2022

“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…………

WOD 12-22-2022

12/21/2022

Strength: Deadlift - 4 x 5 Reps @80% - E3M
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Accessory: 1 1/4 Front Squats - 3 x 10 Reps
WOD: 4 Rounds for time
5 Clusters - 65/45 L1, 95/65 L2, 155/105 L3
10 Toe 2 Bar
400 Meter Run

WOD 12-21-2022

12/21/2022

Skill: Hand Stand Holds or Walks
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WOD: “The Juice”
5 Rounds L1, 6 Rounds L2, 7 Rounds L3
1000 Meter Row
1 Power Clean - 135/95 L1, 225/155 L2, 275/185 L3
10 Push Ups L1, 3 HSPUs L2, 5 HSPUs L3