WOD - Class Programming
Thursday, April 27
“Nobody who ever gave his best regretted it.” - George Halas
Rebuild
3-5 sets 6-15 reps
Landmine step back press
Rotational airborne lunge
Band step back row
Metcon
12 rounds
6/8 cal bike
8 Jumping lunges
6 clapping push-ups
*20 minute time cap
Rebuild
3-5 sets
Single leg sissy squat 10-15 each
Plank pull through 10 each
Bottoms up KB carry 100’ per hand
Wednesday, April 26
“Honest disagreement is often a good sign of progress.” - Mahatma Gandhi
Strength
Overhead squat
Heavy 3 from the floor
50-60-70-80-85-90%
Metcon
“Mojito”
3 rounds for time
Run 400m
9 snatches 55/95
12 toes to bar
XT
Snatch 6 x 3 / 75%
*do this before class strength
Tuesday, April 25
“Love is like a faucet, it turns off and on.” - Billie Holiday
Rebuild
3-4 sets 8-10 reps each
*increase weight each set
Tempo 31x1
SA bench press
SA DB row
Split squat
Metcon
EMOTM for 20:00
even minutes: 15/12 cal row
odd minutes: 15 burpees
*Rx = completion
*scaled = write your total volume for row & burpee
Rebuild
3-4 sets
Back ext 3-6 reps
SA farmer carry 100’ per hand
Monday, April 24
“The world belongs to the energetic.”
- Ralph Waldo Emerson
Strength
Push Press
Heavy 3 from the floor
50-60-70-80-85-90%
Metcon
4 rounds
Amrap 4:00
10 push presses 115/75
15 deadlifts 115/75
Max cal bike in remaining time
Rest 2:00 between rounds
XT
Clean deadlift 100-120% of clean
*work on keeping an upright torso off the floor.
Sunday, April 23
“Meditation is a social and political act. Listening and not-doing are actions far more powerful than most of us have yet begun to realize.”
― Joan Tollifson
Women's WOD
”Meghan McAdams”
800 m run
700 m row
60 air squats
50 sit ups
600 m run
500 m row
40 air squats
30 sit ups
400 m run
300m row
20 air squats
10 sit ups
200m run
100 m row
10 air squats
5 sit ups
Saturday, April 22
“The best proof of love is trust.” - Joyce Brothers
Gym Happenings
POTLUCK!! TODAY 5pm, Can’t wait to see ya’ll!!
Rebuild
4 sets
Step down DL 6/6
SA pull-up negatives 6/6
4 sets
Step-up curl 6/6
¼ get-up press 6/6
4 sets
Pump fake ball slam 8
Split squat ball cop 6/6
Carry until the end of class.
Community WOD
5 rounds for time:
60 wall balls
6 rope climbs
60 cal bike
Friday, April 21
“Perfection is the child of time.” - Joseph Hall
Gym Happenings
POTLUCK!! TOMORROW! (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Strength
Overhead squat - Heavy 3
50-60-70-80-85-90%
If you don’t have a 1rm simply take 5-6 sets to build up in weight to a heavy 3 reps.
Metcon
6 rounds for time:
Run 200m
12 DB snatch 35/50
12 DB goblet walking lunges 35/50
XT
Snatch 6x3 - 75%
*do this before class strength
Thursday, April 20
“A weed is but an unloved flower.” - Ella Wheeler Wilcox
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Rebuild
3-4 rounds ( tempo 31x1 )
Underhand yates row 4-6
SL goblet sweep squat 3-5 each
½ kneeling windmill 3-5 each
Metcon
AMRAP 15
45 Double unders
30 KB swings
15 Toes to bar
Rebuild
3-4 rounds
Band pull throughs 12-20 ( tempo 31x1 )
4 way dead bugs 8-12 ( tempo 31x1 )
Sled push 100’
Wednesday, April 19
“The hardest thing to understand in the world is the income tax.” - Albert Einstein
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Strength
Front squat - Heavy 3
50-60-70-80-85-90%
Metcon
15-12-9-6-3
Thrusters 95/65
Bar facing burpees
XT
Push press
6x3 / 75%
*use 55-65% of jerk max if you don’t know your push press 1rm.
Tuesday, April 18
“Find something you're passionate about and keep tremendously interested in it.” - Julia Child
Gym Happenings
POTLUCK!! This Saturday (April 22nd) 5pm, sign-up sheet for food is in the gym right under the announcements board! Games, Live DJ, Fire Pit! Can’t wait to see you there!
Rebuild
3-4 sets ( Tempo 31x1 )
KB windmill 5/5
KB goblet split squats 5/5
Axle bar glute bridge 10
Metcon
3 rounds for time:
18/14 cal Bike
16 pull-ups
12 box overs
Rebuild
3-4 sets
3-5 pull-ups Tempo 31x1
Plank pull throughs 8-12
Sled push 100’
Monday, April 17
“It ain't the heat, it's the humility.” - Yogi Berra
XT
Bench
Heavy 3
50,60,70,80,85,90%
Metcon
Amrap 20:
20/15 cal row
20 push-ups
20 deadlifts 135/95
XT
Clean 6 x 3 / 75%
Sunday, April 16
“Do the best you can with yourself and hope for the best.” - Loretta Lynn
Women's WOD
“Kelly”
5 rounds for time:
400m run
30 box jumps 20”
30 wall balls 14lb
Saturday, April 15
“Innovation distinguishes between a leader and a follower.” - Steve Jobs
Rebuild
4 rounds
Tempo 31x1
8 Hip ext.
8 GHD sit-up
Sled press 25’
Sled row 25’
4 sets of
Landmine twist
Landmne reverse lunge
Sled curl 25’
Sled tricep ext 25’
Community WOD
Amrap 28
Run 400m
While buddy does:
Amrap
10 SA KB thruster
20 SA KB swings
*when run buddy comes in they will pick up where the inside buddy leaves off.
Friday, April 14
“The world is a book, and those who do not travel read only a page.” - Saint Augustine
Strength
Clean
Heavy 3
Metcon
3 rounds
Amrap 5
5 strict pull-ups
5 burpees to the bar
5 cleans 105/155
Rest 1 minute
XT
Front squat
6x3 / 75% of clean
*class strength do 6 x 3 / 75%
Thursday, April 13
“We are no longer happy so soon as we wish to be happier.” - Walter Savage Landor
Rebuild
3-4 sets of 3-6 reps
KB ½ kneeling windmill
KB ¼ get-ups
KB bottoms up press
Metcon
3 rounds for time:
5 back ext.
100’ D ball carry
3 rounds for time:
5 box jump 30/24
10 candle sticks
3 rounds for time:
15 True push-ups
1:00 L-sit
*order doesn't matter
*rest as needed between each
Rebuild
Metcon but not for time.
Wednesday, April 12
“All change is not growth, as all movement is not forward.” - Ellen Glasgow
Strength
Snatch / Heavy 3
*build-up suggestions 50,60,65,70,75,80%
Metcon
For Time:
100 double unders
20 Snatches 75/115
20 Overhead squats 75/115
100 double unders
XT
Overhead squats
6x3 / 75% of snatch
*for class strength do snatch 6x3 / 70-75%
Tuesday, April 11
“The most effective way to do it, is to do it.” - Amelia Earhart
Rebuild
3-4 sets 8 each ( Tempo 31x1 )
8 Barbell hip thrusts
8 Pendlay rows
KB Goblet march 8 each leg
Metcon
Amrap 20
20/14 cal Row
20 Wall balls 14/20
Rebuild
3-4 sets 8 each ( Tempo 31x1 )
Cyclist squats
DB curl
DB hex press
Monday, April 10
“One way to get the most out of life is to look upon it as an adventure.” - William Feather
Strength
Push press - Heavy 3
*Take about 5-6 sets to build up to a heavy set of 3.
Metcon
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 55/75
10 push presses 55/75
XT
Snatch High pull
6x3 / 75% of snatch
*for class strength do 6x3 / 50-55% of jerk
Sunday, April 9
“Easter is meant to be a symbol of hope, renewal, and new life.” - Janine Di Giovanni
Women's WOD
“Natalie”
12 min emom:
20 ball slams
20 weighted sit ups
3 min dance break
12 min emom:
15 burpees
15 box step ups
Saturday, April 8
“Housework can't kill you, but why take a chance?” - Phyllis Diller
Rebuild
3 sets of 8
Tempo 31X1
Alternating DB press
Alternating DB bent over row
Alternating DB SL RDL
4 sets of 20
Tricep push down
Band oblique twists
Band pull parts
Band hammer curl
Community WOD
Amrap 30
9/7 cal row
6 push-ups
3 power cleans 135/95
*teams of 3
*alternate full rounds