Blog Posts

WOD 03/24/2020

3/23/2020

Warmup: 3 rounds not for time of
5 Inch Worms
5 Bodybuilders
10 Situps
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Level 1: Accumulate
60 Burpees
80 Glute Bridges
80 Mountain Climbers
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Level 2: Accumulate
60 Burpees
100 Glute Bridges
120 Mountain Climbers
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Level 3: Accumulate
80 Burpees
100 Glute Bridges add wt as needed/if you have anything
20 Mountain Climbers
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*Break up any way you see fit. The most difficult way would be straight through.
**As with everything we're doing currently, focus on movement quality. I'd much rather see you go slower/more breaks to be able to do much better movement quality than go fast. You'll notice none of these versions/levels say "for time." Again, movement quality over speed.

WOD 03/23/2020

3/22/2020

Warmup: Sit in the Bottom of the squat for 1 min, feel out your hips and ankles.
Then do 3 rounds not for time of:
: 30 World Greatest Stretch
8 Slow Air Squats
8 Leg Swings
8 Situps
6 Pushups to Chair/Table or from Knees or Standard Pushup
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WOD:

Level 1 - 15 minutes
10-20-30-40...etc
Air Squats or Forward Stepping Lunges
12 Pushups to Chair/Table
:20 Plank
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Level 2 - 15 Minutes
10-20-30-40...etc
Forward Step Lunges
10 Pushups
:30 Plank
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Level 3 - 15 Minutes
15 minutes
10-20-30-40...etc
Pistols
15 Pushups
:30 Plank
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*The number of pushups remain the same each round. Air squats, lunges or pistols however...go up each round. This is 15 minutes. It's gonna add up. Just move at a steady pace.
**You'll want a towel or yoga mat if you have one for the planks. Otherwise tile, wood floors or carpet might get rough on the forearms after a bit.

03/19/2020

3/18/2020

Warm Up: Mobility/Agility Drills then Clean Position Drills
3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position
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Strength: 3 Attempts - Find a fastest time
12 Hang Squat Clean 75/55 L1, 105/75 L2, 155/105 L3
*Power clean for scaling
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WOD: 5 Rounds for time:
20 Wall Ball - 14/10 - 10 ft L1, 20/14 - 10 ft L2, 20/14 - 12 ft L3
10 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
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Extra Credit: 800 Meter Sled Pull - 90/50

WOD 03/18/2020

3/17/2020

Warm Up: Mobility/Agility Drills then 500 Meter Row
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WOD: 4 Rounds for time
200 Meter Run
100 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3
10 Wall Ball - 14/10 - 10 ft L1, 20/14 - 10 ft L2, 20/14 - 12 ft L3
20 Push Ups
20 American KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
10 Double Unders L1, 25 Double Unders L2, 50 Double Unders L3

WOD 03/17/2020

3/16/2020

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Lift: Push Jerk - 10 Mins to find a 1 Rep Max or Practice
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WOD: 18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks - 95/65 L1, 135/95 L2, 155/105 L3
Calorie Assault Bike
Pull Ups
*1 Rope Climb every 3rd set - 6, 12, 18, 24, etc.. for L3 only!
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Extra Credit: “Shoulder Blaster”
3 Rounds - Unbroken for Rx - Men 10lb Women 5lbs - metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises

WOD 03/16/2020

3/15/2020

Warm Up: Mobility/Agility Drills then Snatch Position Drills
3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position
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Lift: Snatch (pwr or full) - 12 Mins to find a 1 Rep Max or Practice
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WOD: E5Ms x 6
250/200 Meter Row
10 Burpees L1, 15 Burpees L2, 20 Burpees L3
8 DL + 8 HPC + 8 S2O - 65/45 L1, 95/65 L2, 155/105 L3
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Extra Credit: Bicep Curl 45/35 - 50 Reps

WOD 03/14/2020

3/13/2020

Saturday Class Time at 8 AM
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2 Person Partner Workout - Split Work Up as you wish. Climb up and Down the ladder as many times as you can in 15 Mins
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Team Gerry’s Ladder 15 Min Cap!
20 Deadlifts 185/135 L1, 275/185 L2
40 Power Cleans 135/95 L1 185/135 L2
60 Wall Balls 14/10 L1, 20/14 L2
80 American KB Swings 35/26 L1, 53/35 L2
Double Unders 50 L1, 100 L2
80 American KB Swings
60 Wall Balls
40 Power Cleans
20 Deadlifts
40 Power Cleans
60 Wall Balls
etc…………………..

*Scale to your capabilities

WOD 03/13/2020

3/12/2020

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 - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: E4Ms x 6
9 Banded Pull Ups L1, 9 C2B Pull Ups L2, 3 Bar Muscle Ups L3
12 Push Ups L1, 6 HSPUs L2, 6 Strict HSPUs L3
15/12 Cal Assault Bike

WOD 03/12/2020

3/11/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Strength: Back Squat - Warm Up 5 Reps @Empty Bar, 5 Reps @40%,
5 Reps @50% - Work Sets - E3M - 3 Reps @60-70%, 1 Rep @80-90%
1 Rep @105-110% (PR Attempt)
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WOD: Part A
17 min AMRAP
10 Box Jumps (step down) - 20/14 L1, 24/20 L2, 30/24 L3
15 Double KB Front Squats - 26/18 L1 , 35/26 L2, 53/35 L3
25 KB Russian Swings - same
- Rest exactly 5 Mins then Part B
Part B
2 Min Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3

WOD 03/11/2020

3/10/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
5 - Five Count Strict Burpees
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WOD: For time
80 Burpee Pull Ups
5K Row
*Break up as you wish