WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Friday 5/27/22

Friday 5/27/22

Press Day
6 sets
(1 set every 2 minutes)
5 Strict press climbing each set

AMRAP 12
4 Wall Walks
10 Box Jumps 24/20
12/10 Calorie Row

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Thursday 5/26/22

Thursday 5/26/22

Bring a Friend Day!!!!

6 Sets
(1 new set every 5 minutes)

21/15 Cal Echo Bike
15 T2B
9 Deadlifts 255/175

*3 min cap per set
**Can use 25/20 Bike Erg

Introduction Workout

6 Sets
(1 new set every 5 minutes)

21/15 Calorie Bike Erg
15 Sit Ups
10 Burpees

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Tuesday 5/24/22

Tuesday 5/24/22

Power Snatch Ladder

8 sets
(1 new set every 3 minutes)

Set 1 8 PS 95/65
Set 2 8 PS 115/85
Set 3 6 PS 135/95
Set 4 6 PS 155/105
Set 5 4 PS 175/115
Set 6 4 PS 185/125
Set 7 2 PS 195/135
Set 8 2 PS 205/145

*Prior to each snatch set complete:
35 Double Unders and 10 Russian Medball twists 20/14

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Monday 5/23/22

Monday 5/23/22

Front Squat
6 sets one new set every 2 minutes
3 front squats with a 3 sec pause atthe bottom climbing to a heavy for the day

For Time

800m run buy in into
10 Front Squats (115/80)
30 Pull Ups
20 Front Squats
20 C2B Pull Ups
30 Front Squats
10 Bar Muscle Ups

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Saturday 5/21/22

Saturday 5/21/22

Partner Workout!

10 Rounds (Each) “You Go, I Go!”

10/8 Calorie Row
10 Burpees Over Rower
10 Kb Swings 53/35

*One partner completes one full round, the other partner rests
**30 min cap

Introduction Workout

Partner Workout!

10 Rounds (Each) “You Go, I Go!”

10/8 Bike Erg
5 Burpees
5 Ball Slams

*One partner completes one full round, the other partner rests
**All movements and reps are modifiable to fit your needs

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Thursday 5/19/22

Thursday 5/19/22

3 Sets

75ft Handstand Walk
15 Bar Facing Burpees
5 Power Cleans 205/155
5/4 Muscle Ups
15 Bar Facing Burpees
5 Power Clean 205/155

*Start a new set every 10 mins
(Goal is have at least 3 minutes rest)

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Wednesday 5/18/22

Wednesday 5/18/22

Oly
1 snatch with 2 sec pause at knee + 1 snatch (squat for both)
1 set every 2 minutes x 7, building in weight

AMRAP 12
12 Power Snatch 95/65
12 Box Jump Overs 24/20
12 T2B

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