WOD - Class Programming
Wednesday, Nov 8
Strength
OTM for 6 minutes
3 Snatches 60% ceiling
Rest 4 minutes
OTM for 6 minutes
3 C&J’s 60% ceiling
*These should be touch and go reps. Power only!
Metcon
30-20-10
Box jump overs
9-6-3
Rope climb
XT
Box jump 8 x 1
GHDSU hold - 3 sets to failure
Tuesday, Nov 7
Rebuild
3 rounds
Alternating lateral Lunges 8/8 each
Hanging leg raise 5-10 reps
DB Cuban Press 10 reps
Metcon
10 rounds for time:
10 KB hand to hand swing 35/53
Row 10/15 cals
Rebuild
3-4 rounds
GHD hip ext. 10-15 reps
Zercher Reverse sled 100’
Band tricep push downs 15-30 reps
Monday, Nov 6
Strength
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
*based off 1rm
Metcon
3 rounds of:
AMRAP 4
Run 400m
AMRAP in remaining time:
5 strict pull-ups
10 push-ups
15 air squats
Rest 2:00
XT
9 x 3 - 50%
Ring row 3 sets to failure
Saturday, Nov 4
Community WOD
AMRAP 10:00
10 DB snatch
10 Goblet lunges
Rest 2:00
AMRAP 10:00
10 Lateral hops over the bar
10 Hang power cleans
Rest 2:00
AMRAP 10:00
10 wall balls 14/20
Bike 10 cals
Friday, Nov 3
Strength
Bench 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
Metcon
AMRAP 10
20 Deadlifts 135
10 Push-ups
XT
8 x 1 - 70%
Dips 3 sets to failure
Thursday, Nov 2
Rebuild
3 sets of 10
KB Gorilla Rows
Barbell Good Mornings
DB Shrugs
Metcon
5 rounds for time:
15/20 cal bike
20 air squats
Rebuild
4 rounds
Cyclist squat 8/8
Forward sled 100’
D ball carry 100’
Wednesday, Nov 1
Strength
EMOTM for 6 minutes
3 Snatches 55% ceiling
*These should be touch and go reps. Power only!
Rest 4 minutes
EMOTM for 6 minutes
3 C&J’s 55% ceiling
*These should be touch and go reps. Power only!
Metcon
AMRAP 8
8 Toes to bar
8 Burpee broad jumps
*athletes must jump at least 3 ft per jump.
XT
Broad jump 8 x 1
*max effort, max distance, rest until fully recovered before next rep.
Leg raises 3 sets to failure
Tuesday, Oct 31
Rebuild
3 sets of 10 each
DB bench
RFE split squat
Band face pulls
Metcon
3 rounds for time:
200m med ball run 14/20
12 DB box step overs 20/24” - 35/50lb
200m run
Rebuild
4 rounds
SL DL 8/8
Reverse sled 100’
SA KB carry 50’/50’
Monday, Oct 30
“A promise must never be broken.” - Alexander Hamilton
Strength
Back Squat 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
*based off 1rm
Metcon
For time:
30 SA DB Presses (heavy)
30 Pull-ups
90 Double unders
30 pull-ups
30 SA DB presses (heavy)
*alternate arms every 5 on the press.
XT
Speed Press
9 x 3 - 50%
Pull-ups 3 sets to failure
Saturday, Oct 28
Community WOD
AMRAP 4 each
Rest 1:00 between each
Sled drag
Bear crawl
Bike
D ball cleans
Box jump overs
Knees to elbows
*alternate work with a buddy within the interval.
Friday, Oct 27
“Where is all the knowledge we lost with information?” - T. S. Eliot
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 reps
Metcon
For time:
40 double unders
20 Power cleans 65/95
40 double unders
20 Push press 65/95
40 double unders
20 Front squats 65/95
40 double unders
20 Clusters 65/95
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Complete:
30 dips
Thursday, Oct 26
“The less we deserve good fortune, the more we hope for it.” - Lucius Annaeus Seneca
Rebuild
3 rounds or 8 each
Metcon
4 rounds for time:
Run 400m
15/20 cal bike
Rebuild
4 rounds
10/10
Sled push 100’
Bear DB drag 8/8
Wednesday, Oct 25
“Out of difficulties grow miracles.” - Jean de la Bruyere
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 reps
Metcon
5 rounds for time:
Row 15/20 cals
20 wall balls 14/20
XT
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 reps
Complete:
30 leg raises
30 Back Ext.
Tuesday, Oct 24
“Start where you are. Use what you have. Do what you can.” - Arthur Ashe
Rebuild
3-4 rounds
TEMPO 31x1
Ring face pull 10-15
Metcon
AMRAP 15
5 box jumps 24/30
10 KBS 53/70
15 med ball sit-ups 14/20
Rebuild
SL box jump 10/10
Monday, Oct 23
“There is nothing permanent except change.” - Heraclitus
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 reps
*Please write PRs on the white board!!
Metcon
Amrap 10
20 Deadlifts 65/95
10 OHS 65/95
10 lateral barbell burpees
XT
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 rep
Complete:
30 pull-ups
30 GHD hip ext.
Saturday, Oct 21
“Without music, life would be a mistake.” - Friedrich Nietzsche
Community WOD
20 rounds
200m run
7 toes to bar
7 burpees
*Alternate full rounds with a buddy.
Friday, Oct 20
“Vision is the art of seeing what is invisible to others.” - Jonathan Swift
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Metcon
21-15-9
Thruster 65/95
Power clean 65/95
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Complete:
30 dips
Thursday, Oct 19
“The enemy of art is the absence of limitations.” - Orson Welles
Rebuild
3 sets of 10 each
Tempo 31X1
SA DB Bench
SA DB Row
RFE Split Squat
Metcon
AMRAP 18
3 Rope climbs
15/21 Cal bike
21/30 Cal row
Rebuild
3-4 rounds
Sled drag 100’
Bear DB drag 8/8
SA KB Suitcase carry 50/50’
Wednesday, Oct 18
“Love is too young to know what conscience is.” - William Shakespeare
Strength
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Metcon
For time:
Run 1 mile
40 toes bar
30 Deadlifts 155/225
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Complete:
30 leg raises
30 Back Ext.
Tuesday, Oct 17
“The absence of alternatives clears the mind marvelously.” - Henry Kissinger
Rebuild
3-4 rounds
KB windmill 6/6
Lateral skater jumps 10/10
Metcon
4 rounds for time:
10 Strict Pull-ups
20 SA KB lunges 35/53lb (10/10)
40 double unders
Rebuild
3-4 rounds
SA KB lunge 10/10