Author Archives: jeffwilson

THU 11/19/20 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 – 3 to Knee – 2 to Hip – 1 Pwr Pull – 1 Pwr Snatch – 1 Sqt Snatch – 2 Rounds

Strength WOD – Snatch – 5-5-5-5-5-5-5 (reset) (Compare to 8/14/20)

WOD – 12 Min EMOM
1 Power Snatch @ 60% of 5RM
1 OHS
1 Squat Snatch
5 Burpees
**AMRAP if you can’t keep up**

WED 11/18/20 WOD

Warm Up – 20 Jumping Jacks – 20 Mountain Climbers – 20 Zig Zag Jumps – 5 Down/Up Dogs – 30 sec plank – 5 Squats – 5 Strict Pull ups – 5 Lying T2B – 5 Push-ups – Bear Crawl / Inchworm – 200m Run – 1 Min Pride Squat – Handstand Progression – 10 sec Handstand Hold – 1 Handstand Negative – 1 Strict HSPU – 1 Kipping HSPU – 2 Rounds

WOD – 20 Min AMRAP (Compare to 8/25/20)
L3
5 Handstand Push ups
10 Abmat Sit ups
15 HOD Push ups
20 Air Squats
Rounds + Reps

L2
5 Modified HSPU
10 Abmat Sit ups
15 HOD Push ups (Worm)
20 Air Squats
Rounds + Reps

L1
5 Pike/Knees on BoxHSPU
10 Abmat Sit ups
15 HOD Push-ups (Knees)
20 Air Squats
Rounds + Reps

TUE 11/17/20 WOD

Warm Up – 30 sec Jump Rope – 30 sec Plank – 30 sec Squat Hold – 30 sec Jump Rope – 30 sec Push up Plank – 30 sec (each) Side Lunge – 30 sec Jump Rope – 30 sec Hang – 30 sec (each) Lunge (inside hand to sky) – 30 sec Down Dog – 30 sec Up Dog – 1 Lap Run – 1 Lap Shuffle – Kneeling Banded Row x 5 – Kneeling KB SP x 5 (each) – 50ft KB Waiter walk – 2 Rounds – Push Jerk 7-5-3

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 8/27/20)

WOD – 9 Min AMRAP
L3
50 Double unders
10 KB Swings 55/35#
5 Goblet Squats
Rounds + Reps

L2
25 Double unders
10 KB Swings 45/25#
5 Goblet Squats
Rounds + Reps

L1
50 High Jump Single
10 KB Swings 35/20#
5 Goblet Squats
Rounds + Reps

MON 11/16/20 WOD

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)

WOD – 22 Min AMRAP (Compare to 8/21/20)
L3
3 Forward Rolls
20 Walking Lunge Steps
20 HOD Push Ups
300ft Shuttle Run
Rounds + Reps

L2
3 Candle Stick Rolls
20 Walking Lunge Steps
20 HOD Push Ups
200ft Shuttle Run
Rounds + Reps

L1
3 Log Rolls
20 Walking Lunge Steps
20 HOD Push Ups
100ft Shuttle Run
Rounds + Reps

SAT 11/14/20 – 9am – 11am – OPEN Gym / Partner WOD –

Partner WOD (Compare to 8/22/20)
**Share the Work**
**One works at a time**
L3
20 Burpee Box Jump Overs 30/24″
40 Power Cleans 135/95#
60 Calorie Row
80 Deadlifts 135/95#
100 Russian KB Swings 70/55#
120 Air Squats
140 Double Unders
For Time

L2
20 Burpee Box Jump Overs 24/20″
40 Power Cleans 95/65#
60 Calorie Row
80 Deadlifts 95/65#
100 Russian KB Swings 55/35#
120 Air Squats
140 Running Single Unders
For Time

L1
20 Burpee Box Jump Overs 20/16″
40 Power Cleans 65/45#
60 Calorie Row
80 Deadlifts 65/45#
100 Russian KB Swings 45/25#
120 Air Squats
140 High Jump Singles
For Time

FRI 11/13/20 WOD

Warm Up
3 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

“Fight Gone Bad” (Compare to 12/6/19)
L3
Wall-ball shots, 20/14#
Sumo deadlift high-pull 75/55#
Box jump, 20/16”
Push press, 75/55#
Cal Row
3 Rounds for Total Reps

L2
Wall-ball shots 16/12#
Sumo deadlift high-pull 55/35#
Box jump, 16/12”
Push press, 55/35#
Cal Row
3 Rounds for Total Reps

L1
Wall-ball shots 14/10#
Sumo deadlift high-pull 45/25#
Box jump, 16/12”
Push press, 45/25
Cal Row
3 Rounds for Total Reps

THU 11/12/20 WOD

Warm Up – 200m Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 100m Run – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds

Strength WOD – Clean – 5-5-5-5-5-5-5 (reset) (Compare to 8/20/20)

WOD – 12 Min AMRAP
L3
8 Thrusters 95/65#
6 OTB Burpees
4 Power Snatches 95/65#
Rounds + Reps

L2
8 Thrusters 75/55#
6 OTB Burpees
4 Power Snatches 75/55#
Rounds + Reps

L1
8 Thrusters 55/35#
6 OTB Burpees
4 Power Snatches 55/35#
Rounds + Reps

WED 11/11/20 – Veterans Day WOD –

Warm Up – 100m Run – 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 – 10 Shoulder Stretch – Movement Prep – 5 Reps of each – 2 Rounds

Veterans Day WOD
L3
11 Min AMRAP
11 Wall Ball Shots 20/14#
11 Power Cleans 135/95#
11 Pull ups
– Rest 2 Min –
11 Min AMRAP
11 DB Snatches 50/35#
11 DB Overhead Lunge Steps
18 Double Unders
Rounds + Reps

L2
11 Min AMRAP
11 Wall Ball Shots 16/12#
11 Power Cleans 95/65#
11 Banded Pull ups
– Rest 2 Min –
11 Min AMRAP
11 DB Snatches 40/25#
11 DB Overhead Lunge Steps
18 Running Single Unders
Rounds + Reps

L1
11 Min AMRAP
11 Wall Ball Shots 14/10#
11 Power Cleans 65/45#
11 Ring Rows
– Rest 2 Min –
11 Min AMRAP
11 DB Snatches 30/15#
11 DB Overhead Lunge Steps
18 High Jump Singles
Rounds + Reps

TUE 11/10/20 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 – 7-5-3

Strength WOD – Push Press – 1-1-1-1-1-1-1 (Compare to 8/19/20)

WOD – (5/9/18)
10 Min EMOM
8 Kettlebell Swings 70/55# L2-55/35# L1-35/15#
8 Sumo Deadlift High Pull – same weight –

MON 11/9/20 WOD

  • Warm Up – 100m Run – 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 – 5 Front Squats – 2 Rounds – 200m Run – Bar Warm Up – Front Squat – 7-5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 8/26/20)

WOD – 12 Min AMRAP
3 Squat Cleans @ 55%
3 Deadlifts
10 Over the Bar Burpees
Rounds + Reps