Blog Posts

WOD 04/09/2019

4/8/2019

Advanced ONLY! CJ - 74/2x3s, 70/1x3s
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Warm Up: Mobility/Agility Drills - then
4 Rounds NFT:
10 Calorie Bike
10 Push Press - 75/55, 45/35
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Strength: Strict Press 5/40, 5/50, 5/60 *Deload Week ------------------
WOD: 8 Rounds for time
10/8 Calorie Row L1, 15/12 L2, 20/15 L3
5 Pull Ups or 10 Ring Rows L1, 1 Rope Climb L2, 1 Legless Climb L3
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Accessory: Bicep Curl 45/35 - 50 Reps
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Extra Credit: Ab Roll Outs - 3 x 12-15 Reps

WOD 04/08/2019

4/7/2019

Advanced ONLY!: SN - 79/1x3s, 75/2x3s
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Warm Up: Mobility/Agility Drills - then
3 Rounds NFT
15 Banded Good Mornings
15 Banded Side Steps
15 Air Squats
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Strength: FS / BS 5/40, 5/50, 5/60 *Deload Week
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WOD: E3Ms x 5 Sets
7/5 Calorie Bike L1, 8/6 L2, 9/7 L3
12 Alt One Arm Russian KB Swings - 35/26 L1
*12 Alternating DB Snatch (from floor) 53/35 L2, 70/53 L3*
7/5 Calorie Bike L1, 8/6 L2, 9/7 L3
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Accessory: Toe 2 Bar - 3 x Max Unbroken Reps
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Extra Credit/Cool Down: Row - 100 Calories @ Moderate Pace

WOD 04/06/2019

4/5/2019

Saturday Class Time at 8 AM
Individual Workout: 20 Rounds
3 Ring Rows L1, 3 Pull Ups L2, 1 Muscle Up L3
3 Power Cleans - 135/95 L1, 185/135 L2, 225/155 L3
6 Knee Push Ups L1, 6 Push Ups L2, 6 HSPUs L3
9/6 Calorie Bike
*Remember things can always be modified.

WOD 04/05/2019

4/4/2019

Advanced Only! PC + CL 65/1x2s, 70/1x3s
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Strength: BP 5/75, 3/85, 1+/95
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WOD: 5 Rounds w/ 2 Min Rest between Efforts
On a 2 Minute Clock
30 Yard Sled Push - 90/50 L1, 180/100 L2/L3
5 Burpees
30 Yard Sled Push
Max Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
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Extra Credit: 4 Rounds
10 Bodyweight Bench Press
20 GHD Sit Ups
or
4 Rounds
10 Push Ups
20 Ab Mat Sit Ups
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Accessory
Plank Holds - 3 x 60 Seconds
Side Plank Holds - 3 x 30 Seconds (each side)

WOD 04/04/2019

4/3/2019

Advanced Only! PS + SN 65/1x2s, 70/1x3s
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Warm Up - Mobility and Agility Drills then
2 Rounds @ slow pace
500 Meter Row
20 Alternating Walking Lunge Steps
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Strength: Dead Lift 5/75, 3/85, 1+/95
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WOD: 20 Min AMRAP
20 Deadlifts - 155/95 L1, 225/155 L2, 275/205 L3
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Ring Rows L1, 20 Pull Ups L2, 20 C2B Pull Ups L3
10 Double Unders L1, 30 DU's L2, 60 DU's L3
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Accessory: Reverse Hypers 3 x 12-15 Reps
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Extra Credit: 1 Mile Run

WOD 04/03/2019

4/2/2019

Conditioning: 50 Min Time Cap!
20 Rounds
10/8 Calorie Bike
10 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Double Dumbbell S2O L1, 10 HSPUs L2, 40 Ft Handstand Walk L3
*L3 - no time cap

WOD 04/02/2019

4/1/2019

Advanced Only! CJ - 73/1x3s
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Warm Up: Mobility - Agility Drills - then
3 Rounds @ slow pace
Run 200 Meters
10 Wall Balls
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Strength: Strict Press 5/75, 3/85, 1+/95
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WOD: 3 Min AMRAP w/ 2 Min Rest x 3 Sets
Rest 2 Min between Efforts - Pick up where you left off
6 S2O - 95/65 L1, 155/105 L2, 185/135 L3, 225/155 L3+
9 Hang Knee Raise L1, 9 T2B L2, L3
12/9 Calorie Bike
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Accessory: Weighted Strict Pull Ups
3 x Max Reps - E3M

WOD 04/01/2019

3/31/2019

Advanced Only! SN - 78/1x3s
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Warm Up: Mobility - Agility Drills then
3 Rounds @ slow pace
65/45lbs or lighter
7 Power Cleans
7 Front Squats
7 Back Squats
7 Calorie Bike
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Lift: FS / BS
5/75, 3/85, 1+/95
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WOD: E3Ms x 5 Sets
5 Hang Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
5 OH Squat - same
15/12 Calorie Row
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Accessory: EMOM x 10 Sets
5 Shoulder Stone (Blue heavy d-balls)

WOD 03/30/2019

3/29/2019

Saturday Class Time at 8 AM
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Individual Workout - 40 Minute Cap!!!
4 Rounds for time:
200 Meter Run
100 Meter Farmers Walk 53/35
10 Wall Ball 20/14
20 Push Ups
20 Kettlebell Swings 53/35
20 Air Squats
20 Double Unders or 100 Singles

WOD 03/29/2019

3/28/2019

Advanced Only! SN - 72/1x3s
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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press 3/70, 3/80, 3+/9
WOD: E4Ms x 5 Sets
5 Hang Power Snatch - 75/55 L1, 105/75 L2, 135/95 L3
5 Bar Facing Burpees
100 Meter Sprint
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Accessory: Half Kneeling One Arm DB Press - 3 x 8 Reps (each side)