Blog Posts

WOD 01/08/2025

1/7/2025

Wednesday 01-08-2025
Strength: Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load -- Scaled = Strict PUllups or Parallel to the ground ring rows
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WOD: For Total Reps - 12:00 AMRAP
2-4-6-8...
Russian KB Swings 35/18 L1, American Kb Swings 44/26 L2, 53/35 L3
Elevated Pushups L1, Push-Ups L2 & L3
Box Step Overs L1, Box Jump Overs L2 & L3 24/20"
Ring Rows L1, Pull-Ups L2 & L3

WOD 01/07/2025

1/6/2025

Tuesday 01-07-2025
WOD: Part A) 0:00- 15:00 - 3 Rounds
200 M Run L1, 400m Run L2 & L3
12 Hang Power Cleans 75/55 L1, 115/75 L2, 135/5 L3
9 Burpees to Target L1, 12 Reps L2 & L3
Part B)
15:00-30:00
3 Rounds for Time
200 M Run L1, 400m Run L2 & L3
12 Shoulder to Overhead
18 Abmat Situps L1, 24 Reps L2 & L3
Score = Sum Total Time of Part A and Part B
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Extra/Optional/Accessories
4 Sets, For Quality
20 Russian Twists (Over and Back = 1)
- Max Hollow Hold
Rest :30
6 Inchworm to Hollow Hold (5 sec @ Extended Plank)
- Max Weighted Plank @ 45/25lb
Rest 1 Min b/t sets

WOD 01/06/2025

1/4/2025

Monday 01-06-2025
Weightlifting: Power Snatch + Squat Snatch
Every 2:30 x 5 Sets
1+1 - Rest 10-15 seconds
1+1 - Rest 10-15 seconds
1+1
Starting @ 70% of Power Snatch and increasing each set
The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go Squat Snatch, then rest 10-15 seconds and do this 3 x in every set. Over the course of 5 sets we are meant to build and increase loads during this weightlifting piece.
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Strength: Back Squat - Every 2:30 x 5 Sets - 5 Reps
Set1: @ 75%, Set 2: @ 75%, Set 3: @ 80%, Set 4: @ 80%
Set 5: @ 85%
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Extra/Optional/Accessories
5 Sets, For Quality
5/5 Single Arm Contralateral Box Step-Ups
100/100ft Suitcase Carry
8 Bodyweight Sissy Squat

WOD 01/04/2025

1/3/2025

Saturday Class Time at 8 AM
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WOD: For Time
60 Wall Balls 20/14
50/40 Calorie Row
40 Pull-ups
30/24 Calorie Row
20 Power Snatch 115/75
10 Bar Muscle-ups
Goal Time 11 to 15 Min -- Time Cap 16 Min
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Scaled Version
50 Wall Balls 14/10
40/32 Calorie Row
30 Jumping Pull-Ups
20/16 Calorie Row
15 Power Snatches 95/65
10 Chin Over Bar Pull-Ups

WOD 01/03/2024

1/2/2025

Friday 01-03-2024
WOD: For time
10 Rounds of:
32 Single Unders L1 & L2, Double Unders L3
8 Alternating Single-Arm Devil’s Press 25/15 L1, 35/25 L2, 50/35 L3
Goal Time 8 to 13 Min - Time Cap 15 Minutes

WO 01/02/2024

12/31/2024

Thursday 01-02-2025
WOD: Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Bike + 16 Renegade Rows 50/35 L3
Station 3: 16/13 Calorie Row + 100ft Farmers Carry 70/53 L3
Station 4: 1:00 Accumulated Plank Hold

L2 8/200/8, 14/11 Cal/14, 14/11 Cal, 50/35 & 70/53
L1 8/150/8, 12/9 Cal/12, 12/9 Cal, 35/25 & 53/35

WOD 12/31/2024

12/30/2024

Tuesday 12-31-2024
Weightlifting - Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
Rest :10-:15 between each double
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
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WOD: For Calories*: 2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk L1 & L2, 2 Reps L3
3 Burpee Box Step Overs L1, 3 Burpee Box Jump Overs 24/20'' L2, 4 Reps L3
6 Dual Dumbbell Power Clean 25/15 L1, 3525 L2, 50/35 L3
-Into-
-Max Calorie Bike in Remaining Time
-2:00 rest-
*This means that to get to the calories to score, you have to do 3 rounds of the movements first. Trying for a minimum of :45 on the bike. Goal should be to have :60 to :75. How quickly you transition will be really important.

WOD 12/30/2024

12/28/2024

Monday 12-30-2024
Strength: Back Squat - Every 2:30 x 4 Sets
Set 1: 10 @ 60%, Set 2: 10 @ 65%, Set 3: 8 @ 70%, Set 4: 8 @ 70%
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WOD: For Time - 5 Rounds
5 Burpee Jumping Pullups L1, 5 Burpee Pull-Ups L2, 7 Reps L3
15 Front Squats 45/35 L1, 75/65 L2, 115/75 L3
50 Single Unders L1, 35 Double Unders L2, 50 Double Unders L3
Goal Time 12 to 15 Min - Time Cap 17 Min

WOD 12/28/2024

12/27/2024

Saturday Class Time at 8 AM
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5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead 75/55 L1, 95/65 L2, 135/95 L3
20 Burpee Box Jump Overs 24/20"
Run together, split the rest of the work
Goal Time 22 to 30 Min -- Time Cap 30 Min

WOD 12/27/2024

12/26/2024

Friday 12-27-2024
Strength / Weightlifting: Squat Snatch
Every 2:00 x 5 Sets - @ 70%+
3 Snatch Pulls, Touch & Go
Rest :15
2 Squat Snatch, Singles
Rest 2:00
% is Based on 1RM Squat Snatch
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WOD: For Time
10:00 AMRAP
12 Alt. Dumbbell Snatch 50/35 L3
2-4-6-8-10... Inverted Rows L1, Toe Spotted Strict Pullups L2 ,Strict Pull-Ups L3