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”.

Saturday 7/20/24

Saturday 7/20/24

Partner Workout!!!! 👫👭👬
For Reps: With a Partner
20:00 AMRAP
30 Pull-Ups
20 Dumbbell Bench Press
10 Power Snatch or Power Clean

Dumbbells (Bench Press): 50/35lb
Barbell (Power Snatch): 155/105lb

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Friday 7/19/24

Friday 7/19/24

Conditioning
For Time:
1600m Run
40 Dual Dumbbell Box Step Overs
800m Run
20 Dual Dumbbell Box Step Overs

Dumbbells: 2×35/25bs
Box: 24/20”

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Thursday 7/18/24

Thursday 7/18/24

Strength
Push Press
Every 2:00 x 4 Sets
4 Reps @ 75%+

Conditioning
Every 3:00 x 4 Sets
4 Wall Walk
12 Alternating Dumbbell Snatch
48 Double Unders

Dumbbell: 70/50lb

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Wednesday 7/17/24

Wednesday 7/17/24

Olympic Lifting
Squat Clean
10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+

Conditioning
15:00 EMOM
Min 1: Max Calorie Row
Min 2: 15 Toe to Bar

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Tuesday 7/16/24

Tuesday 7/16/24

Conditioning
For Reps:
4 Sets
4:00 On/2:00 Off
6 Strict Handstand Push Ups
8 Sumo Deadlift High Pull
10/7 Echo Bike
*Pick up where you left off each interval.

Barbell: 95/65lb

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Monday 7/15/24

Monday 7/15/24

Strength
Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%

Conditioning
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***

*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols

Wallball: 20/14lbs to 10/9ft

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Sunday 7/14/24

Sunday 7/14/24

Strength and Stability
5 Sets, For Load
1/1 Turkish Get-Ups
1/1 Sandbag to Shoulder
:30-45 Bear Hug Sandbag Hold
Rest as needed

Conditioning
3 Rounds for Time
25 American Kettlebell Swings
25/20 Push-Ups

Kettlebell Load: 53/35lb

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Saturday 7/13/24

Saturday 7/13/24

Partner Workout!!!! 👬👭👫
10 Rounds for Time (5 Rounds / Partner)
2 Rope Climbs
200m Run
20 Abmat Sit-Ups
200m Run

1:1 Work to Rest Ratio

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Friday 7/12/24

Friday 7/12/24

Strength
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%

*For the pause split jerk, hold the dip and catch for 1 second each.
*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Conditioning
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups

Barbell: 185/125lb

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Thursday 7/11/24

Thursday 7/11/24

Conditioning
For Time:
Every 8:00 x 3 Sets
15-12-9 Row Calories
12-9-7 Burpee Box Jump Overs 24″/20″

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