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”.

Monday 9/21/20

Monday 9/21/20

Every minute on the minute x 7
6 – 8 Double DB Bench Press (Heavy)

Rest 3 minutes

Every minute on the minute x 7
4 – 6 Broad Jumps (for distance)

Rest 3 minutes

Every minute on the minute x 7
3 – 5 Strict Chin ups +
10 sec Chin over Bar Hold

Choose weight/progressions that allow 15 – 20 sec of rest each minute

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Sunday 9/21/20

Sunday 9/21/20

From 0:00-15:00
Double DT
10 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

15:00-25:00
Build to a heavy single Power Clean and Jerk

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Saturday 9/20/20

Saturday 9/20/20

EMOM 10
8 Alt. Single Dumbell Power Cleans (50/35) + 8 T2B

Rest 6:00

EMOM 10
10 Burpee Box Jump Overs

**For both EMOMs, work should be completed within :40

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Friday 9/18/20

Friday 9/18/20

Part A:
8 Rounds
1:00 on/1:00 off
3 Back Squats (from the rack, climbing) + Max Strict HSPU
*Score is heaviest set of 3 BS and total # of HSPU
(Must wear masks for Back Squats)

Rest 5:00

For Time:
4 x 400m sprints
Rest 1:00 between sets
*Score is slowest 400m sprint time

**Notes:
– Part A: In larger classes, athletes should plan to share a bar with someone, wiping the bar down and switching plates while the HSPU are being performed. One athlete will work during the “off” minute.

– Part B: Coaches may decided to stagger the start of the first run if classes are large

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Thursday 9/17/20

Thursday 9/17/20

4 Rounds,
Every 3:00
10 Bar Muscle Ups
(Must wear masks)

Rest 3:00

4 Rounds,
Every 3:00
20 Wall Balls (20/14)
18/14 Cal row

*Each round should be completed within 2:00

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Tuesday 9/15/20

Tuesday 9/15/20

Part A:
0:00-15:00
100 burpees for time
*Every :90 run 100m (I know this is basically a hill sprint)
**Start on burpees

Part B:

15:00-29:00
7 rounds
Every 2:00
2 Deadlifts (starting at 65% of 1RM, climbing)

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Monday 9/14/20

Monday 9/14/20

Part A:
6 Rounds
Every :90 complete
1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
*Aim to start @ 75% of limiting movement, increase weight each round

Rest 5:00

AMRAP 10
Ascending by 2s…
2 Power Snatches (115/75)
2 Overhead Squats
4 Power Snatches
4 OHS
…continue rep scheme until cap

*Score = total REPS completed

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Sunday 9/13/20

Sunday 9/13/20

For Time
800m Run
15 Power Cleans 185/135
400m Run (with Medball)
15 Power Cleans 185/135
800m Run

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Saturday 9/12/20

Saturday 9/12/20

Teams of 2 👬👭👫

AMRAP6
12 Synchronized OHS 95/65
24 T2B (Split)

Rest 3 minutes

AMRAP6
12/10 Cal Row (each at same time)
24 Double DB Push Press 50/35 (Split)

Rest 3 minutes

AMRAP6
12 Syncro KB Swings 53/35
24 Jumping Squats (Split)

Each section has 1 movement that is completed syncro or at the same time and 1 movement that can be split up as the team desires

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