WOD - Class Programming
Wednesday, June 21
“If you change the way you look at things, the things you look at change.” - Wayne Dyer
Strength
Deadlift
5 x 2 / 85% ceiling *sets every 2:00
Metcon
4 rounds for time:
6 Hang cleans 95/135
8 Front squats 95/135
10 Bar facing burpees
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 20
“Positive anything is better than negative nothing.” - Elbert Hubbard
Rebuild
3 rounds TEMPO 31x1
SA Landmine Press 8
SA banded row 10
Cyclist squats 12
Metcon
5 rounds
AMRAP 2:00
Run 200m
Max cal bike in the remaining time.
Rest 2:00
Rebuild
4 rounds
Sled drag 100’
Farmer carry 100’
Control lateral Deadbug 5/5
Monday, June 19
"In the end, the love you take is equal to the love you make." - Paul McCartney
Strength
Overhead Squat
5 x 2 / 85% ceiling *sets every 2:00
Metcon
For time:
50 cal row
50 DB snatch 35/50
50 cal row
XT
Snatch 5x2 / 85%
OHS 5x2 / 85%
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, June 17
“Bad human communication leaves us less room to grow.” - Rowan Williams
Rebuild
3 sets of 8 Tempo 31X1
SA DB bench
DB SL DL
3 sets of 8 Tempo 31X1
SA DB row
DB bulgarian split squats
3 sets of 12
DB lateral raise
DB hammer curl
3 sets of 20
Band face pull
Band tricep push down
Community WOD
Amrap 25:00
50 cal Bike
50 Wall balls
400m med ball run
*200m each
*with a buddy, one person working at a time.
Friday, June 16
“Genius ain't anything more than elegant common sense.” - Josh Billings
Gym Happenings
"Hi athletes! This is Andrea. I am in a community health class and for one of our assignments will be doing a naloxone administration training session after class on Fri, 6/16 @ 5:30pm. It'll take about 30 mins, and you could learn how to save a life!" Thank you!!!
Strength
Jerk 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
8 rounds, resting as needed:
Row 200m
Score is the slowest and fastest round.
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 15
“You don't know what people are really like until they're under a lot of stress.” - Tim Allen
Gym Happenings
"Hi athletes! This is Andrea. I am in a community health class and for one of our assignments will be doing a naloxone administration training session after class on Fri, 6/16 @ 5:30pm. It'll take about 30 mins, and you could learn how to save a life!" Thank you!!!
Rebuild
4 sets of 6 each
Tempo 31x1
KB windmills
SL Glute bridges
Bottoms up KB carry 100’
Metcon
For time:
50 step-ups
50 burpees
50 toes to bar
50 push-ups
Rebuild
3-4 rounds 8-12 each
True push-ups
V-ups
Step-ups
Wednesday, June 14
“Art is the most intense mode of individualism that the world has known.” - Oscar Wilde
Strength
Clean 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
Amrap 10
10 Pull-ups
15 Med ball cleans 14/20
15/20 cal Bike
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 13
“Whoever is happy will make others happy too.” - Anne Frank
Rebuild
4 sets of 6 Tempo 31x1
Barbell close grip bench
Barbell underhand yates row
Barbell RDL
Metcon
Amrap 15:
50 double unders
25’ Left SA DB OH walking lunge
25’ Right SA DB OH walking lunge
Rebuild
4 rounds
Sled push 100’
Reverse sled drag 100’
Left arm overhead right arm front rack carry 100’
Right arm overhead left arm front rack carry 100’
Monday, June 12
“You cannot shake hands with a clenched fist.” - Indira Gandhi
Strength
Snatch 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
For time:
Run 1 mile
XT
Snatch - same as class
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure
Sunday, June 11
“Plans to protect air and water, wilderness and wildlife are in fact plans to protect man.”
- Stewart Udall
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Saturday, June 10
“Life is a long lesson in humility.” - James M. Barrie
Rebuild
4 rounds 5/5
KB gorilla row
KB alternating press
4 rounds 5/5
KB front rack split squats
KB alternating SLDL
4 rounds
KB bottoms up front rack carry 100’ each
KB pull over sit-up 10
Community WOD
3 rounds with a buddy:
200m run ( each )
40 Burpees ( split )
200m run ( each )
40 KB SDLHPs ( split )
400m KB farmer carry ( together with one bell )
Friday, June 9
“Love is a fruit in season at all times, and within reach of every hand.” - Mother Teresa
Strength
2 Back Squats
EMOM for 10 minutes / 75% ceiling
Metcon
2 rounds
30/40 cal row
30 SA DB jerks
20 DB Box Step Overs
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 8
“Well done is better than well said.” - Benjamin Franklin
Rebuild
3 rounds 8 reps
Tempo: 31X1
Half kneeling landmine press
Dual DB upright row
Seated DB goodmorning
Metcon
AMRAP 18:
6 strict pull-ups
12 walking lunges
14/18 cal bike
Rebuild
4 rounds:
SA ring pull-up 6/6
Bodyweight Walking lunges 8/8
Sled push 100’
Wednesday, June 7
“Hope is the only bee that makes honey without flowers.” - Robert Green Ingersoll
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Strength
Deadlift x 2
EMOM 10 * 75% Ceiling
Metcon
5 rounds for time:
10 burpees Box jumps
15 wall balls 14/20
200m medball run 14/20
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 6
“Principles have no real force except when one is well-fed.” - Mark Twain
Rebuild
3 rounds 8 reps
Tempo: 31X1
Alternating DB bench
Alternating incline DB Prone row
Rear foot elevated SL Squat
Metcon
6 rounds alternating
EMOTM for 18:00
-15/12 cal row
-10 toes to bar
-30 double unders
*score is total reps of each movement, if you hit the listed number just write RX.
Rebuild
4 rounds
Contralateral Deadbugs 10
Calf raises 20
Reverse sled drag 200’
Monday, June 5
“So many books, so little time.” - Frank Zappa
Strength
Overhead Squat x 2
EMOM 10 / 75% Ceiling
Metcon
For Time:
40 KBS 35/53
Run 200m
30 KBS 35/53
Run 400m
20 KBS 35/53
Run 800m
XT
Snatch 5x2 / 85% ceiling
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure.
Saturday, June 3
“Life in abundance comes only through great love.” - Elbert Hubbard
Rebuild
4 rounds 5-8 reps each
Alternating KB glute bridge floor press
KB deficit split squat
3-4 rounds 5-8 reps each
KB suitcase reverse lunge
KB renegade row *no push-up
3-4 rounds
Hollow Pull over tuck up 5 - 8 reps
Bottoms up KB carry 100’ each hand
Community WOD
Teams of 3, one person working at a time
AMRAP 30
10 cal bike each
15 cal bike each
20 cal bike each
15 cal row each
20 cal row each
25 cal row each
Building lap each
Hill run each
400m run each
Friday, June 2
“Be not simply good - be good for something.” - Henry David Thoreau
Strength
2 C&J’s EMOTM for 10:00
75% ceiling
Metcon
6 rounds for time:
12/16 cal bike
8 deadlifts 155/225
2 rope climbs
XT
C&J 5 x 2 / 85% ceiling
Clean Pull 4 x 2 / 120% ceiling
*30 Ring dips
Thursday, June 1
“Flowers are happy things.” - P.G. Wodehouse
Rebuild
3 rounds of 8 Tempo 31x1
SA DB press
SA DB row
SA SL DB RDL
Metcon
Amrap 15
20 Grasshoppers
20 Dubs
200’ Farmer carry 53’s/70’s
Rebuild
4 rounds
12 Grasshoppers
100’ Sled push
100’ Farmer carry
Wednesday, May 31
“Gratitude is the fairest blossom which springs from the soul.” - Henry Ward Beecher
Strength
Snatch x 2
EMOTM for 10
75% ceiling
Metcon
5 rounds for time:
20 wall balls
Run 400m
XT
Snatch 5 x 2 / 85% ceiling
Back Squat 7 sets of 2 RPE 8
*30 pull-ups (optional)