Blog Archives

WOD 01/02/2024

12/31/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Pull Ups
10 Air Squats
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Strength: Deadlift - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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Skill - Rope Climbs - 5 Mins Practice
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WOD - 12 Min AMRAP
10 Pull Ups L1, 1 Rope Climb L2, 2 Rope Climbs L3
10 Push Ups L1 & L2, 6 HSPUs L3
10 Air Squats L1, 15 Air Squats L2, 9 Pistols (each leg) L3
12/9 Calorie Assault Bike
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Extra Credit - For time:
50 Wall Ball - 20/14 or scale to go unbroken

WOD 12/29/2023

12/28/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
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Strength: Back Squat
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: 4 Rounds of
In 3 Minutes
300 Meter Run L1, 400 Meter Run L2 & L3
and Max Rep Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Rest 3 Mins between rounds
Number of Wall Balls each round = Score
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Extra Credit: Double Unders - 3 x Max Unbroken Sets

WOD 12/28/2023

12/27/2023

WOD: For Time:
1000 Meter Row + 50 Russian KB Swings + 5 Burpees
800 Meter Row + 40 Russian KB Swings + 10 Burpees
600 Meter Row + 30 Russian KB Swings + 15 Burpees
400 Meter Row + 20 Russian KB Swings + 20 Burpees
200 Meter Row + 10 Russian KB Swings + 25 Burpees
KB = 35/26 L1, 53/35 L2, 70/53 L3

WOD 12/27/2023

12/26/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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Skill: Wall Walks or Handstand Work - 5 Mins
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WOD: 15 Min AMRAP
25/20 Calorie Row
12 Push Ups L1, 6 HSPUs L2, 12 HSPUs L3
6 Power Cleans - 65/45 L1, 95/65 L2, 155/105 L3
6 Burpees L1, 6 Burpee over Bar L2 & L3
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Extra Credit: Toe 2 Bar - 3 x Max Unbroken Sets

WOD 12/26/2023

12/26/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 KB Deadlifts
10 Russian KB Swings
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Strength: Deadlift
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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Skill: Pull Ups - 5 Mins Practice
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WOD: 16 Min AMRAP
8 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 Assault Bike
*Rest 1 Minute
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Extra Credit: Tabata Ab Mat Sit ups
8 Rounds
20 seconds Max Reps - 10 seconds Rest

WOD 12/23/2023

12/22/2023

12 Days of Christmas - Class time at 8 AM - Gotta Earn Your Pancake Breakfast

WOD 12/22/2023

12/21/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
3 Reps @50%, Work Sets - E3M - 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: 30 Min AMRAP
10 Russian KB Swings - 35/18 L1, 44/26 L2, 53/35 L3
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
15 Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
25 Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry
50 Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry - switch then back
30 Ft Waiters Carry / Suitcase Carry

WOD 12/21/2023

12/20/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Walking Lunge Steps w/ 10 lb Plate OH
15 Empty Bar Front Squats
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Strength: Back Squat - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
3 Reps @50%, Work Sets - E3M - 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: For time
1200 Meter Row
30 Back Squats @ 50%
Rest 2 Mins
then
1000 Meter Row
20 Deadlifts - same weight
Rest 2 mins
then
800 Meter Row
10 Power Cleans - same weight

WOD 12/20/2023

12/19/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
5 Burpees
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WOD: 40 Min Ladder
1-2-3-4-5-6-7-8-etc……
Devil Press - 35/25 L1, 50/35 L2, 70/50 L3
Calorie Assault Bike
*After completion of every 3rd Rounds (3,6,9,12,etc…) 20 Meter Sled Push

WOD 12/19/2023

12/18/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Strict Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
3 Reps @50%, Work Sets - E3M - 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: E3Ms x 5 Sets w/ 3 Min Rest between efforts
12 DB Push Press - 25/10 L1, 35/25 L2, 50/35 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
Max Double Unders in remaining time
OR
Accessory - Upper Body Hypertrophy
1). Cuban Press - 3 x 12 Reps
2). Single Arm DB Press - 3 x 12 Reps each arm
3). Inverted Ring Rows - 3 x 12-15 Reps
https://youtu.be/UazoSq-2L-4
Super Set
4a). Banded Pull Ups - 3 x 25 Reps
4b). Banded Dips - 3 x 25 Reps
*Rest approx 90 seconds between couplet