Category Archives: WOD

WED 1/20/21 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 – Inchworm  – Kettle bell – 5 RDL each leg – 5 kettlebell swings – 5 KB DL – 2 Rounds 

Strength WOD – Deadlift – 7-7-7-7-7-7-7 (Compare to 11/2/20)

WOD – 9 Min AMRAP
L3
3 Deadlifts @ 70% of 7RM
15 KB Swings 55/35# L2-45/25# L1-35/15#
Rounds + Reps

TUE 1/19/21 WOD

Warm Up – 1 Min Bike/Row – Zig Zag Jump – Front Skip – Back Skip – 10 Squats – 10 Pushups – 10 Sit ups – 10 Pull ups – 1 Min Row/Bike – 5 Burpees – 5 Broad Jumps – Bear Crawl – 5 Down/Up Dog – 30 sec Handstand hold – Movement Prep –

WOD – 25 Min EMOM Style (Compare to 12/30/19)
Min 1 – 10 Over the Bar Burpees
Min 2 – 8 Thrusters 95/65# L2-65/45# L1-55/35#
Min 3 – 12 Box Jumps 24/20” L2-20/16” L1-18/12”
Min 4 – 10 Wall Ball Shots 20/14# L2-16/12# L1-14/10#
Min 5 – Rest –
– 5 Rounds –

MON 1/18/21 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 – 5-4

Strength WOD – Push Press – 3-3-3-3-3-3-3 (Compare to 10/29/20)

WOD – 10 Min AMRAP
5 S2OH @ 60% of 3RM (PP)
7 Power Cleans
9 Front Squats
Rounds + Reps

SAT 1/16/21 – 9am – 11am – Partner WOD / OPEN GYM –

Partner WOD (7/18/20)

2 Lap Run – Front Skip – Back Skip – Side Lunge – 5 Down/Up Dogs – Bear Crawl – 1 Lap Run – 10 Squats – 10 Push-ups – 10 Pull ups – 10 Hollow Rocks – 1 Lap Shuffle – Movement Prep – 3 Reps of each for 2 Rounds

Partner WOD – One partner works at a time. *One partner must hold the deadlift bar at the top of the deadlift. Partners will switch every time the bar is dropped.*

L3
24 Deadlifts 185/125#
48 Dumbbell Shoulder to Overhead 50/35# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 185/125#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 185/125#
48 Pull-ups* – Partner holds top of DL –
For Time

L2
24 Deadlifts 135/95#
48 Dumbbell Shoulder to Overhead 40/25# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 135/95#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 135/95#
48 Pull-ups* – Partner holds top of DL –
For Time

L1
24 Deadlifts 95/65#
48 Dumbbell Shoulder to Overhead 30/15# (DB in each hand)* – Partner holds top of DL –
24 Deadlifts 95/65#
48 HOD Push ups* – Partner holds top of DL –
24 Deadlifts 95/65#
48 Pull-ups* – Partner holds top of DL –
For Time

FRI 1/15/21 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 Progression – 1 to the knee – 1 to the hip – 1 power pull – 1 power snatch – 1 squat snatch – 7 Rounds (Compare to 10/21/20)

WOD – 12 Min AMRAP
– Using 75% of your snatch progression –
5 Deadlifts
4 Clean and Jerks
3 Squat Snatches
Rounds + Reps

THU 1/14/21 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

WOD (1/21/20)
L3
1 Min Wall Ball Shots 20/14#
1 Min KB Swings 55/35#
1 Min SDLHP 55/35#
1 Min Double unders
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

L2
1 Min Wall Ball Shots 16/12#
1 Min KB Swings 45/25#
1 Min SDLHP 45/25#
1 Min Running Singles
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

L1
1 Min Wall Ball Shots 14/10#
1 Min KB Swings 35/15#
1 Min SDLHP 35/15#
1 Min High Jump Singles
1 Min Burpees
-Rest 1 Min-
3 Rounds for Total Reps

WED 1/13/21 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 – 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 10/20/20)

WOD – 11 Min AMRAP
100ft Walking Lunge
100ft Broad Jump
100ft Shuttle Run
10 Burpees
Rounds + Reps

TUE 1/12/21 WOD

Warm Up – 2 Lap Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank -1 Lap 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 Progression – 1 to the knee – 1 to the hip – 1 power pull – 1 power clean – 1 squat clean – 7 Rounds (Compare to 10/15/20)

WOD 10 Min – Every 30 seconds –
1 Power Clean @ 70%
1 Squat Clean

MON 1/11/21 WOD

Warm Up – 2 Laps – 5 Down Dog / Up Dog – 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 – Bar Warm Up – Back Squat – 5-4

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 10/14/20)

WOD – 12 Min AMRAP
L3
6 Med Ball Cleans 20/14# L2-16/12# L1-14/10#
7 Handstand Push ups L2-Modified HSPU L1-Pike/Knees on Box
8 Abmat Sit ups
Rounds + Reps

SAT 1/9/21 – 9am – 11am – Partner WOD / OPEN GYM –

Partner WOD – 30 Min EMOM
Min 1 – Partner 1 – Max Cal Bike (Partner 2 – Rest)
Min 2 – Partner 2 – Max Cal Bike (Partner 1 – Rest)
Min 3 – Partner 1 – Max Cal Row
Min 4 – Partner 2 – Max Cal Row
Min 5 – Partner 1 – Max Power Clean
L3 – 95/65#
L2 – 65/45#
L1 – 55/35#
Min 6 – Partner 2 – Max Power cleans
Min 7 – Partner 1 – Max Over the Bar Burpees
Min 8 – Partner 2 – Max Over the Bar Burpees
Min 9 – Partner 1 – Max Double Unders
Min 10 – Partner 2 – Max Double Unders
3 Rounds

**Share the Bikes and Rowers**
**Share bars if using the same weight as your partner**