Blog Posts

WOD 07/15/2021

7/14/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Squat Snatch
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Strength/ Barbell Complex
1 Squat Snatch + 1 Overhead Squat + 1 Squat Snatch
E2M x 5 Sets - Build up
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Strength/Lift #1 - Back Squats
2 x Max Reps @ 90%
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WOD: 3 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
Rest 90 seconds
5 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
Rest 3 mins
7 Min AMRAP
20/15 Calorie Row / Ski
15 Front Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Pull Ups L1&L2, 20 Pull Ups L3
15 Overhead Squats - 65/45 L1, 75/55 L2, 95/65 L3
10 Hang Knee Raise L1, 10 T2B L2, 20 T2B L3
60 Single Unders L1, 60 DUs L2, 120 DU's L3
* Climb as high as you can with allotted time. Start from beginning each round

WOD 07/14/2021

7/13/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Behind the Neck Split Jerk
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Strength/Lift: #1
10 Min EMOM - build up
1 Behind the Neck Split Jerk
Rest 2 Mins then
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Strength/Lift: #2
10 Min EMOM - build up
2 Push Press
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WOD:
:60 Max HSPUs or Push Ups
:60 Max Double DB Power Cleans - 35/20 L1, 50/35 L2&L3
:60 Max Double Unders
:60 Max Rope Climbs
:60 Max Double DB S2O - 35/20 L1, 50/35 L2&L3
:60 Max Double Unders
- Rest 4 Mins / Repeat 2 Times Total

WOD 07/13/2021

7/12/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row - 5 Burpees
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Skill Work: Frog Stands
10 seconds on / 20 second rest x 10 Sets
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WOD: Part A
21-15-9
Burpee over Bar
Push Ups
Rest 3 mins then Part B
Part B
7 Min Max Calorie Bike
Rest 3 mins then Part C
Part C
7 Min Max Calorie Row

WOD 07/12/2021

7/11/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean and Jerk
5 Empty Bar Front Squats
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Strength/Lift #1: Clean and Jerk
3/85, 3/90, 2/92, 3/80
*Modify as needed!
*Reset after each Rep not Touch and Go
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Strength/Lift #2: Front Squat
5/77, 3/82, 2/87, 2/92
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WOD: For time
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*,  12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*,  12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Hang Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*,  12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Shoulder to OH -  95/65 L1, 135/95 L2, 155/105 L3
*Newer athletes will do ring rows

WOD 07/09/2021

7/8/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
15 Push Ups
10 Air Squats
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Strength/Lift: Bench Press
5 x 3 Reps @ 85-90%
*85 to 90% of last weeks triple with 2 second pause on chest
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WOD: For time
10-9-8-7-6-5-4-3-2-1
Deadlift - 135/95 L1, 185/135 L2, 225/155 L3
Bench Press - 95/65 L1, 135/95 L2, 155/95 L3
Squat Cleans - 95/65 L1, 135/95 L2, 155/95 L3
*Modifications can be made
**You can also do this in the original format of "Linda" if you so choose which is 1.5 bodyweight DL, bodyweight Bench, 3/4 bodyweight Squat Clean
***And yes, there will be scaling for newer athletes.

WOD 07/08/2021

7/7/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Hang Squat Snatch
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Strength/Lift #1 - Snatch (anyhow)
1/85 x 6 Sets - E2M
*Modify as needed!
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Strength/Lift #2 - Back Squats
3 sets of Max Reps @ 85% - E3M
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WOD: E2Ms x 6 sets
8 Hang Power Cleans - 45/35 L1, 65/45 L2, 95/65 L3
8 Push Jerks - same
8 Calorie Bike / Row / Ski Sprint

WOD 07/07/2021

7/6/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Empty Bar Push Press
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Complex #1 - 8 Min EMOM - build up
3 Strict Press + 2 Push Press + 1 Push Jerk
build up
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Accessory: 1 Arm OH Squats or Front Rack Squats
3 x 6 Reps (each side)
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WOD Part A: E3Ms x 3 Sets
20/15 Calorie Row / Ski Sprint
10 Front Squats - 65/45 L1, 95/65 L2, 135/95 L3
Rest 2 Mins
Part B: E3Ms x 3 Sets
20/15 Calorie Row / Ski Sprint
10 OH Squats - 45/35 L1, 65/45 L2, 95/65 L3

WOD 07/05/2021

7/5/2021

Warm Up: Mobility/Agility Drills then 3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Squat Cleans
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Strength/Lift #1 - Clean and Jerk
3/80, 2/82, 1/85, 1/90, 1/90, 1/90
*Modify as needed!
*Reset after each Rep not Touch and Go
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Strength/Lift #2 - Front Squat
6/75, 4/80, 3/85, 3/90
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WOD: 3 Min AMRAP
3 Power Snatch - 65/45 L1, 75/55 L2, 95/65 L3
6 Push Ups
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar MUs L3
*Rest 1 Min
Repeat 3 Times
Start back where you left off

WOD 07/03/2021

7/2/2021

Saturday Class Time at 9 AM
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“Independence Day”
40 Min AMRAP
17 Wall Ball 14/10 L1, 20/14 L2 & L3
7 Calories Bike / Rower / Ski
6 Alternating Box Step Ups w/ Wall Ball - 24/20
*Rest 1 Min between rounds
Take note...Class time at 9 AM!

WOD 07/02/2021

7/1/2021

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength/Lift: Bench Press w/ 2 second pause on chest
15 Mins to find a 3 RM
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WOD: 4 Rounds for time
12 Bench Press @ 65%
12 Double KB Deadlifts - 35/26 L1, 53/35 L3, 70/53 L3
12 Double KB Russian Swings - same
Rest 1 min between each round