WOD

Tuesday’s At Home WOD

Tuesday’s At Home WOD

At Home WOD:
5 RFT:
400 Meter Run or 400 Meter Row or 2:00 Bike
20 Up Downs
20 Alt. DB Snatches (any odd object will work.)
– Goal: Sustainable slower effort – 70%. Your splits should not drop off to0 much.

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Monday’s WOD: Back Squat Cluster, Goblet Squats, Deadlifts, Double Unders

Monday’s WOD: Back Squat Cluster, Goblet Squats, Deadlifts, Double Unders

STRENGTH

Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00

– Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.

CONDITIONING

EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (255, 165)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.

Rx+:(275, 185) (50 Double Unders)

Conditioning:
EMOM 12:
Minute 1: 30s Max Rep Squat Jumps
Minute 2: 30s Max Rep Burpee
Minute 3: 30s Max Double Unders
– Goal: Hard Effort for each interval, but sustainable. Record Total rep counts.

Accessory:

Single Arm Farmer Carry: AMRAP 5 – 90ft – moderate weight.

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Saturday’s Team WOD: Wallballs, Snatches, Burpee Pull Ups, Bike/Row

Saturday’s Team WOD: Wallballs, Snatches, Burpee Pull Ups, Bike/Row

CONDITIONING (20:00 – 55:00)

AMRAP 32 in teams of 2:
32 Wall balls (20, 14)
32 Alt. DB Snatches (50, 35)
32 Burpee Jumping Pull-ups
32 Calorie Bike or Row
– Goal: Have fun and find a consistent pace with your partner. One person works – split as needed.

Rx+:(32 Handstand Push-ups in addition to prescribed work) (30, 20)

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Friday’s WOD: Chin Up, Push Ups, CrossBody Carry, Double Unders, Barbell Rows

Friday’s WOD: Chin Up, Push Ups, CrossBody Carry, Double Unders, Barbell Rows

STRENGTH 

1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

– Goal: 4 challenging work sets – pull/push. People should warm-up with 1-2 sets before starting work sets.

CONDITIONING 

AMRAP 12:
75 ft. Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 55)
– Goal: Consistent effort across all rounds. UB Double Unders – light BB Rows.

Rx+:(95, 65) (Heavy Rope DU’s if possible or 75 DU’s)

Accessory:

Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks

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Thursday’s WOD: Sumo Deadlift, Power Clean, Shoulder to Overhead, Front Squat

Thursday’s WOD: Sumo Deadlift, Power Clean, Shoulder to Overhead, Front Squat

STRENGTH 

Sumo Deadlift: 5 x 3 @5% heavier than last week. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 80% of 1RM
– Reset on each rep
– Goal: 5% heavier than last week but maintain some great form.

CONDITIONING 

“Shock Factor”
For time:
21-15-9
Power Clean + S2OH (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but light enough to complete big sets with.

Rx+:(Rest 5:00 & Complete 21-15-9 Power Clean/T2B)

*10:00 Time Cap

Accessory: 

Banded Pull-throughs: 4 x 15. Rest 60s.

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Wednesday’s WOD: Running, Kettlebell Swings, Up Downs, Handstand Walking

Wednesday’s WOD: Running, Kettlebell Swings, Up Downs, Handstand Walking

CONDITIONING

Every 5:00 x 5 sets:
400 Meter Run or 500 m Row
15 Kettlebell Swings (53, 35)
15 Up Downs
– Goal: All splits within 30s of each other, pace of roughly 80% (hard-ish.)

Rx+:(20 KBS, + 20ft Handstand Walk)

Accessory:

Banded Glute Bridges: 4 x 10. Rest 30s.
*Between sets complete 30s weighted elbow plank – heavy.

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Tuesday’s WOD: DB Bench Press, Landmine Rows, Chin Up to Chest, Push Press, Step Ups

Tuesday’s WOD: DB Bench Press, Landmine Rows, Chin Up to Chest, Push Press, Step Ups

STRENGTH

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10. Rest 30s.
– Goal: Go slightly heavier than last week. Take 2 sets to warm-up to work weight.

CONDITIONING

EMOM 15:
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press (135, 95)
Minute 3: 12 Alternating Step-ups (50s, 35s) (24, 20) (total)
– Goal: Challenging intervals, but no one should be hitting failure – you should have at least 30s to recover.

Rx+:(EMOM 20 – Minute 4 Perform 4/3 Bar Muscle-ups)

Accessory:

KB Hammer Curls: 4 x 10. Rest 60s.

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Monday’s WOD: Complex Work & Assault Bike, Deadlifts, Burpees

Monday’s WOD: Complex Work & Assault Bike, Deadlifts, Burpees

STRENGTH

Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
*Build to a max load in 8 sets. Rest 2:00
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.

CONDITIONING

“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25

Rx+:(Rest 8:00 + Repeat)

*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap

Accessory:

Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.

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Saturday’s Partner WoD: Farmer Carry, Row, Wallballs

Saturday’s Partner WoD: Farmer Carry, Row, Wallballs

CONDITIONING 

With a running clock with a partner:
0:00 – 10:00
Max Distance Farmer Carry – AHAP.
12:00 – 22:00
Max Rounds of:
45 Calorie Bike or Row
45 Wall balls (20, 14)
24:00 – 34:00
Recovery
Row, Jog,- client choice at a conversational pace.
– Goal: one person works, split however desired. Have fun!

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Friday’s WOD: Bench Press, Pull Ups, Box Jumps, Squats, Double Unders

Friday’s WOD: Bench Press, Pull Ups, Box Jumps, Squats, Double Unders

STRENGTH 

Bench Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.

CONDITIONING

Every 3:00 x 5 sets.
5 Strict Pull-ups
10 Box Jumps w. step down (24, 20)
15 Air Squats
20 Double Unders
– Goal: Consistent effort – finish each round in under 2:00

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Thursday’s WOD: Sumo Deadlift, Front Rack Reverse Lunges, Toes to Bar

Thursday’s WOD: Sumo Deadlift, Front Rack Reverse Lunges, Toes to Bar

STRENGTH 

Sumo Deadlift: 5 x 5 @moderate weight. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 75% of 1RM
– Reset on each rep
– Goal: 5 challenging work sets executed with PERFECT technique.

CONDITIONING

For time:
30-20-10
Front Rack Reverse Lunges (135, 95) (total reps)
10-20-30
T2B
– Goal: Challenge yourself with lunge loading and shoot for big sets with both T2B/FR Lunges.

*10:00 Time Cap

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Wednesday’s WOD: Barbell Complex & running

Wednesday’s WOD: Barbell Complex & running

STRENGTH 

Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks
– Use one weight for 5 sets. Rest 90s.

CONDITIONING

4 Rounds of:
400 Meter Run 
Complex of:
6 Hang Muscle Cleans (135, 95)
6 Push Press
6 Thrusters
– Goal: Moderate effort – 80% (a pace that would be hard to sustain if you did not have 2:00 rest after each round.)
*All done without dropping the bar. Rest 2:00

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