Author Archives: jeffwilson

TUE 12/1/20 WOD

Warm Up – 10 Lunge Steps – 10 Side Lunge Steps – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 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 – 7-7

Strength WOD – Push Press – 7-7-7-7-7-7-7 (Compare to 9/7/20)

WOD – 12 Min AMRAP (Compare to 12/5/19)
L3
25 Wall Ball Shots 20/14#
20 Russian KB Swings 55/35#
10 Burpees
Rounds + Reps

L2
25 Wall Ball Shots 16/12#
20 Russian KB Swings 45/25#
10 Burpees
Rounds + Reps

L1
25 Wall Ball Shots 14/10#
20 Russian KB Swings 35/14#
10 Burpees
Rounds + Reps

MON 11/30/20 WOD

Warm Up – 10 Pushups – 5 Down/Up Dogs – 15 sec Table hold – 15 sec Hang – Arm Circles – 10 Rock from Heel to Toe – Ankle Circles – 5 Slo-mo Squats – 30 sec Pride Squat – 10 Side Lunges – 10 Goose Steps – Empty Bar – 5 Good Mornings 7 Back Squats – 2 Rounds – 200m Run – Bar Warm Up – Back Squat – 7-7

Strength WOD – Back Squat – 7-7-7-7-7-7-7 (Compare to 9/4/20)

WOD – 10 Min AMRAP
L3
5 Squat Cleans 135/95# L2-95/65# L1-65/45#
5 Deadlifts
25 Double Unders L2 – High Jump Singles
Rounds + Reps

SAT 11/28/20 – 9am – 11am – Partner WOD / Open Gym –

2 Min Bike or Row – Then – Movement Prep – 5 Reps of each – 3 Rounds
Partner WOD – 20 Min AMRAP (Clock counting up)
L3
20 Thrusters 115/75#
20 Box Jumps 24/20”
20 Burpees
30 Thrusters 95/65#
30 Box Jumps
30 Burpees
40 Thrusters 85/55#
40 Box Jumps
40 Burpees
50 Thrusters 65/45# For Time
Max Calorie Row in Remaining Time (20 min Cap)

L2
20 Thrusters 75/55#
20 Box Jumps 20/16”
20 Burpees
30 Thrusters 65/45#
30 Box Jumps
30 Burpees
40 Thrusters 55/35#
40 Box Jumps
40 Burpees
50 Thrusters 45/35#
Max Calorie Row in Remaining Time (20 min cap)

L1
20 Thrusters 65/45#
20 Box Jumps 16/12”
20 Burpees
30 Thrusters 55/35#
30 Box Jumps
30 Burpees
40 Thrusters 45/25#
40 Box Jumps
40 Burpees
50 Thrusters 35/25#
Max Calorie Row in Remaining Time (20 min cap)

FRI 11/27/20 WOD – 9am Class Only –

Warm Up – Front Skip – Back Skip – Side Skip – Side Lunge/Walk Lunge – 10 Squats – 10 Pull ups – 5 Down/Up Dogs – 5 Super Slow Push ups – 10 Pull ups – Bear Crawl – Broad Jump – PVC – 10 Pass Thrus – 10 ATW – 10 Back Presses – Shoulder Stretch – Movement Prep –
WOD (Compare to 12/11/19, 12/11/18)
10 Min AMRAP
10 Kettle bell Swings 70/55# L2-55/45# L1-35/20#
10 Lying Toes to Bar
10 Walking Lunge Steps
Rounds + Reps
-Rest 2 Min-
10 Min AMRAP
10 Broad Jumps (Jump Turn)
10 Push Ups
10 Thrusters 75/55# L2-65/45# L1-45/25#
Rounds + Reps

THU 11/26/20 – Thanksgiving Day Partner WOD – 9am Class Only –

Warm Up – 2 Min Bike or Row – Then – Movement Prep – 5 Reps of each – 3 Rounds
THANKSGIVING DAY PARTNER WOD – 9am CLASS ONLY!!!!

WOD – Compare to 11/28/19
L3
400m Run w/ Ball (200m each) 20/14#
60 Box Step ups 24/20” w/ Ball
60 Abmat sit ups (Ball pass over box)
60 S2OH w/ Ball
400m Run w/ Ball (200m each)
50 Side lunge steps w/ Ball
50 Chest Passes (6ft apart)
50 Burpees (non-worker holds ball)
400m Run w/ Ball (200 each)
40 Goblet Squats w/ Ball
40 Overhead lunge steps w/ Ball
40 Pull ups (non-worker holds ball)
400m Run w/ Ball (200 each)
For Time

L2
400m Run w/ Ball (200m each)16/12#
60 Box Step ups 20/16” w/ Ball
60 Abmat sit ups (Ball pass over box)
60 S2OH w/ Ball
400m Run w/ Ball (200m each)
50 Side lunge steps w/ Ball
50 Chest Passes (6ft apart)
50 Burpees (non-worker holds ball)
400m Run w/ Ball (200 each)
40 Goblet Squats w/ Ball
40 Overhead lunge steps w/ Ball
40 Banded Pull ups (non-worker holds ball)
400m Run w Ball (200 each)
For Time

L1
200m Run w/ Ball (200m each)14/10#
50 Box Step ups 18/12”
50 Abmat sit ups (Ball pass over box)
50 S2OH w/ Ball
200m Run w/ Ball (200m each)
40 Side lunge steps w/ Ball
40 Chest Passes (6ft apart)
40 Burpees (non-worker holds ball)
200m Run w/ Ball (200 each)
30 Goblet Squats w/ Ball
30 Overhead lunge steps
30 Ring Rows (non-worker holds ball)
200m Run w Ball (200 each)
For Time

WED 11/25/20 WOD

Warm Up – Ankle circles – Knee circles – Hip circles – Trunk Twist – Arm circles – Head side to side / front to back – 5 Squat Jumps – 5 HOD Push-ups – 5 Lying T2B – 5 Strict Pull ups – 100m Run – Shuffle – Bear Crawl – Empty Bar – 10 Good Mornings – 9 Straight Leg DL – 7 Deadlifts – 6 Deadlifts – 5 Deadlifts

Strength WOD – Deadlift – 5-5-5-5-5-5-5 (Compare to 8/31/20)

WOD – 9 Min AMRAP
L3
8 Med Ball Cleans 20/14# L2-16/12# L1-14/10#
12 Abmat Sit ups
8 HOD Push ups
Rounds + Reps

TUE 11/24/20 WOD

Warm Up – 10 Lunge Steps – 10 Side Lunge Steps – 10 Pushups – 10 Sit ups – 10 Pull ups – 10 Squats – Arm Circles – PVC – 10 Pass Thrus – 10 Around the World – 5 Back Presses – 5 Slo-Mo Shoulder Presses – Shoulder Stretch – 1 Min (each) Lat Smash (roller) – 1 Min (each) Banded elbow – 30 sec Handstand Hold – Bar Warm Up Shoulder Press – 5-3-1

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 9/3/20)

WOD – 12 Min AMRAP
L3
35 Double unders
20 Lunge Steps
10 Handstand Push Ups
Rounds + Reps

L2
35 High Jump Singles
20 Lunge Steps
10 Modified HSPU
Rounds + Reps

L1
35 High Jump Singles
20 Lunge Steps
10 Pike / Box on Knee HSPU
Rounds + Reps

MON 11/23/20 WOD – Thanksgiving Week Schedule –

This week’s schedule will be as follows:
Monday, Tuesday, Wednesday – All Regular Classes will meet – 
Thursday – 9am will be the only class – Thanksgiving Partner WOD –
Friday – 9am will be the only class –

Warm Up – 200m Run – Front Skip – Back Skip Open Hip – 5 Burpees – 10 Goose Steps – 10 Squats – 10 Push-ups – 10 Sit ups – 10 Pull ups – 20 sec Down Dog – 20 sec Up Dog – 200m Run – 2 Min Thoracic Extension – 10 Sec Overhead Bar Hold – Rest 15 Sec – 3 Rounds – 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS – 3 Rounds – 7-5-3
Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 9/1/20)
WOD – 11 Min AMRAP
L3
15 Kettlebell Swings 55/35# L2 – 45/25# L1 – 35/20#
10 Burpees
5 Sumo Deadlift High Pulls
Rounds + Reps

SAT 11/21/20 – 9am – 11am – Partner WOD / Open Gym –

** Noah and Jonah have a make up football game this Saturday at Shiloh High School at 2pm.  We will need to close up promptly at 11am so we will have time to get ready and drive to the game.  We look forward to seeing you in the morning**

Partner WOD (Compare to 8/8/20)
*One person works at a time*
*Share the work*

L3
400m Run
20 Deadlifts 225/155#
25 Box Jumps 24/20″
30 GHD Sit ups
35 Calorie Bike
40 Handstand Push-ups
4 Rounds for Time

L2
300m Run
20 Deadlifts 165/110#
25 Box Jumps 20/18″
30 Lying T2B
35 Calorie Bike
40 Modified Handstand Push-ups
4 Rounds for Time

L1
200m Run
20 Deadlifts 95/65#
25 Box Jumps 18/16″
30 Abmat Sit ups
35 Calorie Bike
40 H.O.D. Push-ups
4 Rounds for Time

FRI 11/20/20 WOD

Warm Up – 2 Laps – Bear Crawl – 5 Push Ups – 1 Lap Shuffle – 5 Squats – Crabwalk / Inchworm – 30 sec Push up Plank (alt reach to sky 5 sec) – 5 Lying T2B (slow descent) – 5 strict Pull ups – 30 sec Pride Squat – 10 Lying Hip Thrust – 10 Superman – Empty Bar 5 Good Mornings / 5 Back Squats – 2 Rounds – 5 False grip ring rows – 5 Pull to dip – 5 ring dips – 2 Rounds

WOD
L3
5 Ring Muscle Ups
10 Thrusters 115/85#
5 Ring Muscle Ups
20 Power Cleans
5 Ring Muscle Ups
30 Deadlifts
5 Ring Muscle Ups
60 Back Squats
5 Ring Muscle Ups
For Time

L2
10 Modified seated Muscle Ups
10 Thrusters 95/65#
10 Modified seated Muscle Ups
20 Power Cleans
10 Modified seated Muscle Ups
30 Deadlifts
10 Modified seated Muscle Ups
60 Back Squats
10 Modified seated Muscle Ups
For Time

L1
20 Ring Rows 20 Box Dips
10 Thrusters 65/45#
20 Ring Rows 20 Box Dips
20 Power Cleans
20 Ring Rows 20 Box Dips
30 Deadlifts
20 Ring Rows 20 Box Dips
60 Back Squats
20 Ring Rows 20 Box Dips
For Time