Blog Posts

WOD 01/07/2019

1/6/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Empty Bar Clean and Jerks
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Lift: Shoulder Press - 5/40, 5/55, 3/70, 2/80, 1/90-95, 1/105, 1/110?
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WOD: On a 5 Min Clock x 4 Sets
400 Meter Row L1, 500 Meter Row L2, 600 Meter Row L3
5 Burpee over Bar L1, 10 Burpee over Bar L2 & L3
10 S2O - 65/45 L1, 95/65 L2, 135/95 L3

WOD 01/06/2020

1/5/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row - 15 Russian KB Swings
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Lift: Deadlift - 5/40, 5/55, 3/70, 2/80, 1/90-95, 1/105, 1/110?
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Skill: Handstand Push Up - 5 Min Practice
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WOD: "Diane" - For time - 21-15-9
Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
Push Ups L1, Handstand Push Ups L2 & L3
OR
Accessory Work - Lower Body Max Effort
A) Back Squats* - 4 x 6 Reps
*Stance like your Olympic lifting stance but toes straight ahead
B) DB Romanian Deadlift - 4 x 12 Reps
C) DB Rear Elevated Foot Split Squats - 4 x 10 Reps
D) Standing Banded Ab Crunches - 4 x 20 Reps

WOD 01/04/2020

1/3/2020

Saturday Class Time at 8 AM - “3 Partner Session”
*Split Up anyway you want
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12 Rounds
21 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
36 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
300 Meter Run - together

WOD 01/03/2020

1/2/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
5 Walk Out Push Ups
5 Jumping Air Squats
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Skill: Full Snatch Technique - 10 Mins Practice
Dip + Stand
Dip + Jump
Dip + Jump + High Pull
Dip + Jump + Power Snatch
Dip + Jump + Power Snatch + OH Squat
Dip + Jump + Full Snatch
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WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
15 Calorie Air Assault Bike
*Rest 12 mins between efforts
Previously done on --- 11/21/2016, 06/04/2018, 08/31/2018
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Extra Credit: 20 M Sled Push x 8 Sets - rest as needed

WOD 01/02/2020

1/1/2020

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
5 Pull Ups - 10 Push Up - 15 Air Squats
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Strength: Ping Pong EMOM x 12 Min
Odd - 8 Bench Press @60%
Even - 8 Hang Power Clean @50%
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Accessory: One Arm DB Bench Press - 3 x 8 Reps (each arm)
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WOD: 5 Rounds
500 Meter Row
10 C&J - 65/45 L1, 95/65 L2, 135/95 L3
*C&Js should be light enough to do big unbroken sets NOT Singles

WOD 12/31/2019

12/30/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Cal Bike - 5 Pull Ups - 5 Push Ups - 5 Air Squats
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WOD: “Farewell 20x19” 2 Person Partner Session
Split Up as you wish - 1 Person goes at a time
*Can be done as an individual
1. 19 Calorie Assault Bike - Each
2. 19 Deadlifts - Total - 135/95 L1, 225/155 L2, 315/225 L3
3. 19 Push Ups L1, 10 HSPUs Each L2, 19 HSPUs - Each L3
4. 19 Calorie Row - Each
5. 19 Power Cleans - Total - 95/65 L1, 155/105 L2, 225/155 L3
6. 19 Pull Ups L1 Total, C2B Pull Ups L2, Bar Muscle Ups L3
7. 2 Sets of 20 Single unders L1, 19 DU's x 6 Sets L2, 19 DU's - x 10 Sets L3 Total
8. 19 Front Squats Total - 65/45 L1, 95/65 L2, 135/95 L3
9. 19 Burpees Total
10. 19 Meter Runs x 20 - Total Run together (190 M total)
11. 19 S2O Total - 65/45 L1, 95/65 L2, 135/95 L3
12. 19 Alt. OH Weighted Lunge Steps w/45/35 Plate - Total L1, Each L2 & L3
13. 20 Bench or Parallette Dips L1, 19 Ring Dips Total L2 & L3
14. 19 Calorie Assault Bike - Each
15. 19 Floor Press Total - 65/45 L1, 95/65 L2, 135/95 L3
16. 19 Knee Raise L1, Total L2, 19 T2B - Each L3
17. 19 Calorie Row - Each
18. 19 SDL High Pull Total - 65/45 L1, 95/65 L2 & L3
19. 19 Air Squats - Total L1, Each L2 & L3
20. 19 Meter Sled Push x 10 Total All levels.

**If you're a single, you'll do all the reps on the ones that say "each." You'll do half the reps where it says "total."

WOD 12/30/2019

12/29/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
10 Band Pull Aparts
10 Band Dislocates
10 Empty Bar Push Press
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Strength: Push Press - 5 x 3 E3M
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Accessory: Seated DB Cleans - 3 x 6 Reps
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WOD: E90 seconds w/ 90 second rest x 6 sets
12/10 Calorie Assault Sprint
Max S2O - 75/55 L1, 105/75 L2, 155/105 L3
*Unbroken - Do not put down the bar
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Extra Credit: 1 Mile Run @ Moderate Pace

December 27th, 2019

12/27/2019

Saturday Class Time at 8 AM - Individual Workout
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1 Min on each station

Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps -20/14 L1, 24/20 L2, 30/24 L3
Max Shoulder 2 Overhead - 65/45 L1, 95/65 L2, 135/95 L3
Max Row for Calories
Max Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3

Rest 2 Mins - Repeat 4 Times - Total time 30 min

WOD 12/27/2019

12/26/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Squats
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Skill: Single Leg Squats - 5 Min Practice
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Strength: Front Squat - 3 x 12 Reps
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WOD: E3M x 6 Sets
3 PC - 75/55 L1, 105/75 L2, 155/105 L3
12/10 Calorie Assault Bike SPRINT!
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Extra Credit: 400 Meter Sled Pull

WOD 12/26/2019

12/26/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10/8 Cal Bike
5 Pull Ups
5 Walk out Push Ups
5 Jumping Air Squats
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Skill: Deficit HSPUs, HSPUs, Hand Stand Holds
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Strength: Ping Pong EMOM x 10M
Odd - 10 Deadlifts - 65/45 L1, 95/65 L2, 135/95 L3
Even - 5 Push Ups L1, 10 Push Ups L2, 5 Strict HSPUS L3
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WOD: E12M x 2
40 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
40 Alt DB Snatch - 35/25 L1, 50/35 L2, 70/50 L3
40 Ring Rows L1, Pull ups L2, C2B Pull Ups L3
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Extra Credit: For time
1000 Meter Row