Author Archives: jeffwilson

MON 9/14/20 WOD

Warm Up – 1 Min Row/Bike – Side Lunge – Goose Step – Bear Crawl/Inchworm – 10 Leg Swings – 10 Lying T2B – 10 Push ups – 10 Squats – 10 Pull ups – 10 Alt Pigeon Stretch – 1 Min Bike Row – 90 sec each banded overhead – 1 Min each banded ankle –

WOD
L3
2 Min AMRAP
4 Power Snatches 75/55#
3 Burpees
2 Front Squats 75/55#
-Rest 2 Min-
8 Cycles for Total Reps

L2
2 Min AMRAP
4 Power Snatches 65/45#
3 Burpees
2 Front Squats 65/45#
-Rest 2 Min-
8 Cycles for Total Reps

L1
2 Min AMRAP
4 Power Snatches 55/35#
3 Burpees
2 Front Squats 55/35#
-Rest 2 Min-
8 Cycles for Total Reps

FRI 9/11/20 – Remembering 9/11

9/11 WOD (Compare to 9/11/19)
L3
2001 meter Run or Row
11 Box Jumps 30/24#
11 Thrusters 135/95#
11 Chest-to-Bar Pull-Ups
11 Power Cleans 185/125#
11 Handstand Push-Ups
11 Kettlebell Swings 70/55#
11 Toes-to-Bar
11 Deadlifts 185/125#
11 Push Jerks 135/95#
2001 meter Row or Run
For Time

L2
1600m Run or Row
11 Box Jumps 24/20#
11 Thrusters 95/65#
11 Jumping Chest-to-Bar Pull-Ups
11 Power Cleans 135/95#
11 Modified Handstand Push-Ups
11 Kettlebell Swings 55/35#
11 Knees to 90
11 Deadlifts 135/95#
11 Push Jerks 95/65#
1600m Row or Run
For Time

L1
800m Run or Row
11 Box Jumps 20/16#
11 Thrusters 65/45#
11 Ring Rows
11 Power Cleans 95/65#
11 H.O.D. Push-Ups
11 Kettlebell Swings 45/25#
11 Lying T2B
11 Deadlifts 95/65#
11 Push Jerks 65/45#
800m Row or Run
For Time

THU 9/10/20 WOD

Warm Up – 20 Jumping Jacks – 10 Squats – 10 Hollow Rocks – 20 Mountain Climbers – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 20 Heel Pulls – 10 Goose Steps – Empty Bar Warm Up – 5 sec Overhead Hold – 5 sec OHS Hold – 3 Rounds – Snatch Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds

Strength WOD – Snatch – 3-3-3-3-3-3-3 (reset) (Comape to 6/17/20)

WOD (Compare to 9/13/19)
30 sec Max Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
30 sec Max L3-Double unders L2-High jump Singles L1-Running Singles
-1 Min Rest-
6 Rounds for Total Reps

WED 9/9/20 WOD

Warm Up – 200m Run – Side Lunge – 10 Back Step Lunge – 10 Jumping Jacks – Trunk Twist – Arm Circles – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull-ups – 1 Min Pride Squat – 1 Min (each) Banded Hip hamstring stretch – Bar Warm Up – Back Squat – 7-7-7

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 6/19/20)

WOD – 9 Min AMRAP (Compare to 10/2/19)
L3
15 Front Squats 95/65#
30 Double Unders
Rounds + Reps

L2
15 Front Squats 75/45#
30 Running Singles
Rounds + Reps

L1
15 Front Squats 65/35#
30 High Jump Singles
Rounds + Reps

TUE 9/8/20 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 – 9-8-7

Strength WOD – Push Press – 7-7-7-7-7-7-7 (Compare to 6/10/20)

WOD – 9 Min AMRAP (Compare to 9/6/19)
L3
9 Power Cleans 95/65#
7 Over the Bar Burpees
5 Front Squats
Rounds + Reps

L2
9 Power Cleans 65/45#
7 Over the Bar Burpees
5 Front Squats
Rounds + Reps

L1
9 Power Cleans 45/25#
7 Over the Bar Burpees
5 Front Squats
Rounds + Reps

MON 9/7/20 WOD – 9am CLASS ONLY TODAY! – REGULAR CLASSES THE REST OF THE WEEK –

9am Class ONLY TODAY! –
Warm Up – 100m Run – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 200m Run – 5 Push-ups – 5 T2B – 5 Strict Pull ups – 5 Squats – 2 Rounds – 1 Min Calf Stretch (plate) (each) – 1 Min Couch Stretch (each) – Movement Prep – 3 Reps – 3 Rounds

Partner WOD (share the work) or Half rep solo WOD
L3
100 Double unders
100 Kettle Bell Swings 55/35#
100 Wall Ball Shots 20/14#
100 Cal Row
400m Run (Both run 400m)
100 Box Jumps 24/20”
100 Burpees
100 Pull ups
100 Cleans 135/95#
400m Run (Both run 400m)
For Time

L2
50 Double unders
100 Kettle Bell Swings 45/25#
100 Wall Ball Shots 16/12#
100 Cal Row
400m Run (Both run 400m)
100 Box Jumps 20/16”
100 Burpees
100 Banded Pull ups
100 Cleans 95/65#
400m Run (Both run 400m)
For Time

L1
200 Single unders
80 Kettle Bell Swings 35/15#
80 Wall Ball Shots 14/10#
80 Cal Row
400m Run (Share the Run)
80 Box Jumps 20/16”
80 Burpees
80 Banded Ring rows
80 Cleans 65/45#
400m Run (Share the Run)
For Time

FRI 9/4/20 WOD

Warm Up – 200m Run – Side Lunge – 10 Back Step Lunge – 10 Jumping Jacks – Trunk Twist – Arm Circles – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull-ups – 1 Min Pride Squat – 1 Min (each) Banded Hip hamstring stretch – Bar Warm Up – Back Squat – 7-7-7

Strength WOD – Back Squat – 7-7-7-7-7-7-7 (Compare to 6/9/20)

WOD – 12 Min AMRAP (Compare to 9/4/19)
L3
5 Squat Cleans 155/105# L2-115/80# L1-70/50#
5 Toes to Bar
Rounds + Reps

THU 9/3/20 WOD

Warm up – 200m Run – 20 Sec Front Skip – 20 sec Back Skip – 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 – Bar Warm Up – 7-5-3

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 6/1/20)

WOD – 13 Min AMRAP
10 S2OH @ 50% of 1RM
25 Double unders / Running Singles / High Jump Singles
100m Run
Rounds + Reps