Category Archives: WOD

THU 6/13/19 WOD

Warm Up – 200m Run – Bear Crawl – Inchworm – Ladder Drills – Side Lunge – Front Skip – Back Skip – Arm Circles – Trunk Twist – 200m Run – Station Intro

WOD
Strict Movements

Station #1
Bent Over Rows 3 x 10
Standing Tricep Extensions 3 x 10 (each arm)

Station #2
30 Lateral Quick Jumps 3 Rounds
Russian Twist 3 x 20

Station #3
Dumbbell Bench 3 x 10
Strict Pull ups / Ring Rows 3 x Max Reps

Station #4
Barbell Curls 3 x 10
Goblet Squats 3 x 10

Station #5
Hamstring Raises 3 x 10
Lying T2B 3 x 10

WED 6/12/19 WOD

Warm Up – 200m – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 10 Back Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – Bar Warm Up Push Press – 9 – 8 – 7

Strength WOD – Push Press – 7-7-7-7-7 (Compare to 3/19/19)

WOD – 15 Min
Complete as many 100m Sprints as you can in 15 Min
**Sprint 100m**
Walk back to start
Repeat for 15 Min
Your Score is how many 100m sprints you complete with the focus on all out sprinting. The walk back to the start is for recovery!

TUE 6/11/19 WOD

Warm Up – 100m Run – Side Lunge – Goose Step – 5 Push ups – 5 Sit ups – 5 Squats – 5 Pull ups – 5 Down/Up Dogs – 100m Run – Bear Crawl/Inchworm – Movement Prep –

WOD
3 Min AMRAP
5 Burpees
5 Pull ups/Band/RR

-Rest 1 Min-

3 Min AMRAP
5 Cal Bike
5 Push ups

-Rest 1 Min-

3 Min AMRAP
5 SDLHP 70/55# 55/35# 45/25#
5 Abmat Sit ups

-Rest 1 Min-

3 Min AMRAP
5 HSPU Modified Pike/KonBox
5 Squats

-Rest 1 Min-

3 Min AMRAP
10 Cal Row
10 DB Snatch 50/35# 40/25# 30/15#

-Rest 1 Min-

3 Min AMRAP
5 Wall Shots 20/14# 16/12# 14/10#
5 Jumping Lunges / Lunge Steps
For Total Reps

MON 6/10/19 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Goblet Squats – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 6 – 5 – 4

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 3/21/19)

WOD – 14 Min AMRAP
L3
7 Squat Cleans 185/125#
25 Double Unders
10 Toes to Bar
Rounds + Reps

L2
7 Squat Cleans 135/95#
25 Running Singles
10 K2E or AHAP
Rounds + Reps

L1
7 Squat Cleans 75/55#
25 High Jump Singles
10 Lying T2B
Rounds + Reps

SAT 6/8/19 -9am Strength – Clean – 10am OPEN GYM –

Warm Up
250m Row – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

1 Clean Deadlift
1 Clean Power Pull
1 Power Clean
1 Squat Clean
7 Rounds

Squat Clean
1 rep every 45 sec – 20 Rounds
**Increase weight every 5 Rounds**

FRI 6/7/19 – Partner WOD –

Warm Up – 1 Min Bike – Goose Step – Side Lunge – 30 sec High Jump Singles – 10 Squats – 10 Push ups – 30 sec running Singles – 10 Pull ups – 10 Lying T2B – 30 sec DUs – Bear Crawl – 5 Down/Up Dogs – 10 Pass Thrus – 10 Around the world – 10 Back Presses – Movement Prep

Partner WOD – 25 Min AMRAP
L3
100 Double unders
80 Kettlebell Swings 55/35#
60 Box Jumps 24/20”
40 Abmat Sit ups
20 Pull ups
For Total Reps

L2
100 Running Singles
80 Kettlebell Swings 45/25#
60 Box Jumps 20/16”
40 Abmat Sit ups
20 Banded Pull ups
For Total Reps

L1
100 High Jump Singles
80 Kettlebell Swings 3515#
60 Box Jumps 16/14”
40 Abmat Sit ups
20 Ring Rows
For Total Reps

THU 6/6/19 WOD

Warm Up – 100m Run – Bear Crawl – Front Skip – Back Skip – Side Lunge – 100m Run – Trunk Twist – 5 Pass Thrus – 5 Around World – 5 SOTTS Presses – 5 Back Squats – 100m Run – 10 Push ups – 10 Sit ups – 10 Pull ups – 10 Squats – 100m Run – 1 Min Pride Squat – Bar Warm Up – Back Squat – 8 – 7 – 6

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 3/18/19)

WOD – 9 Min AMRAP
L3/L2/L1
9 Squats
9 HOD Push ups
9 Abmat Sit ups
Rounds + Reps

WED 6/5/19 WOD

Warm up
1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 2 Min Overhead Thoracic Extension –
WOD (Compare to 7/11/19)
“Jenny”
L3
20 Min AMRAP
20 Overhead Squats 45/35# L2-35/25# L1-25/15#
20 Back Squats 45/35#
400m
Rounds + Reps

L2
20 Min AMRAP
20 Overhead Squats 35/25#
20 Back Squats 35/25#
300m
Rounds + Reps

L1
20 Min AMRAP
20 Overhead Squats 25/15#
20 Back Squats 25/15#
200m
Rounds + Reps

TUE 6/4/19 WOD

Warm Up – 200m Run – 30 sec high jump singles – 10 Squats – 10 Sit ups – 10 Push-ups – 10 Pull ups – 30 sec Running singles – 5 Burpees – 3 Handstand Holds – Inchworm – 30 sec Double unders –
Empty Bar – Shoulder Press – 7-5-3 (Add weight)

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 3/14/19)

WOD (Compare to 3/14/19)
L3
21-15-9
Sumo Deadlift High Pull 45/35#
Over the Bar Burpees
Shoulder to Overhead 135/95#
For Time

L2
21-15-9
Sumo Deadlift High Pull 35/25#
Over the Bar Burpees
Shoulder to Overhead 95/65#
For Time

L1
21-15-9
Sumo Deadlift High Pull 25/15#
Over the Bar Burpees
Shoulder to Overhead 65/45#
For Time

MON 6/3/19 WOD

Warm Up – 200m Run – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 10-9-8

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 3/12/19)

WOD – 12 Min AMRAP (3/12/19)
L3
10 Med Ball Cleans 20/14#
8 HSPU
6 Burpees
Rounds + Reps

L2
10 Med Ball Cleans 16/12#
8 Modified HSPU
6 Burpees
Rounds + Reps

L1
10 Med Ball Cleans 14/10#
8 Pike/Knees on Box HSPU
6 Burpees
Rounds + Reps