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”.

Thursday 12/3/20

Thursday 12/3/20

AMRAP7
40 Double Unders
20 Air Squats
10 DB Snatch #50/35

Squat Snatch
1 x 5 at 75%
1 x 3 at 85%
1 x 1 at 95%

Back Squat
1 x 5 at 75%
1 x 3 at 85%
1 x 1 at 95%

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Wednesday 12/2/20

Wednesday 12/2/20

25 Minute Clock
Buy in:
2000/1600m Row or 4000/3200m Bike

in remaining time AMRAP
20 Alt Pike Leg Lift Overs
20 Ball Slams
20 Alt DB Step-ups 50/35 – 24/20″

Pike Leg Lift Over
https://www.youtube.com/watch?v=WbefuM-AlhE

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Tuesday 12/1/20

Tuesday 12/1/20

“Tabata”
8 Rounds
20 seconds on: 10 seconds off

Lateral Burpee Box Jump Over 24/20
*Score is total reps*

Power Clean
1 x 5 at 75%
1 x 3 at 85%
1 x 1 at 95%

Deadlift
1 x 5 at 75%
1 x 3 at 85%
1 x 1 at 95%

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Monday 11/30/20

Monday 11/30/20

Every minute on the minute x 5
30 – 40 sec Belly to Wall HS Hold

Rest 2

Every minute on the minute x 5
8 – 12 Alternating Pistols

Rest 2

Every minute on the minute x 5
4 – 6 Bar Muscle Ups

Rest 2

Every minute on the minute x 5
30 – 40 sec Plank March

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Sunday 11/29/20

Sunday 11/29/20

Part A: Take 10:00 to Build to a Heavy Bear Complex
[1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press]

5:00 Rest

Part B:
AMRAP 15
3 Bear Complexes @ 75-80% of heaviest complex
400m Run**

**Run may be subbed out for:
1000m/800m Bike
500m/400m Row or Ski

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Saturday 11/28/20

Saturday 11/28/20

Partner WOD

AMRAP 22
20 Push Ups
20 Box Jumps
20 Lunges

*Parter A will start on the AMRAP
*Partner B will run 400m
*Athletes switch when Parter B returns, and B will start where A left off in AMRAP

**Score is total rounds and reps completed of AMRAP

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Thursday 11/26/20

Thursday 11/26/20

“Thanksgiving with the Girls”

Apps with Heavy Grace [12:00 cap]
30 Power Cleans (225/155)

Dinner with Cindy [12:00 clock]
AMRAP 10
5 Pull Ups
10 Push Ups
15 Air Squats

Dessert with Karen and Annie [12:00 cap]
50-40-30-20-10
Double Unders
Wall Balls

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Wednesday 11/25/20

Wednesday 11/25/20

Part A [aka 3×3 PS]:
3 sets [70-80-90%]
Every 2:30 complete
3 Power Snatches

Rest 3:00

Part B [aka 3×3 OHS]:
3 sets [70-80-90%]
Every 2:30 complete
3 Overhead Squats

Rest 5:00

Part C:
AMRAP 8
Ascending by 2s…
2 Alternating Dumbbell Snatches
2 Burpees over Dumbbell
4 Alternating Dumbbell Snatches
4 Burpees over DB
6 Alternating Dumbbell Snatches
6 Burpees over DB
…etc until 8:00 is up.

*Score is total reps

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Tuesday 11/24/20

Tuesday 11/24/20

“Fight Gone Bad-ish”

4 Rounds
1:00 Handstand Push Ups
1:00 Sumo Deadlift High Pulls (115/75)
1:00 Box Jump Overs (30″/24″)
1:00 Bar Muscle Ups
1:00 Cal Row
1:00 Rest

*Score is the total repetitions completed in all 3 rounds

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Monday 11/23/20

Monday 11/23/20

Part A [aka 3×3 SC]:
3 sets [70-80-90%]
Every 2:30 complete
3 Squat Cleans

Rest 3:00

Part B [aka 3×3 FS]:
3 sets [70-80-90%]
Every 2:30 complete
3 Front Squats

Rest 3:00

Part C:
For Time [15:00 Cap]
10-9-8-6-6-5-4-3-2-1 Squat cleans
*35 Double Unders BEFORE each set

– 10/9 @ 135/95
– 8/7 @ 155/105
– 6/5 @ 175/115
– 4/3 @ 205/140
– 2/1 @ 225/150

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