WOD - Class Programming

Ben Williamson Ben Williamson

Thursday, Nov 9

Rebuild  

3 rounds 

SLDL 8/8

SA DB row 12/12

Goblet carry 100’


Metcon

5 rounds 

1:00 each 

Ball slams 

Bike 

DB Plank pull throughs 

Rest 


Rebuild

4 rounds 

Plate front raise 10

Sled pull 100’

Half kneeling band oblique twists 25/25

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Ben Williamson Ben Williamson

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


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Ben Williamson Ben Williamson

Monday, Nov 6

 Strength 

Conventional Deadlift 5rm 

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

Speed Bench

9 x 3 - 50% 

Ring row 3 sets to failure

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Ben Williamson Ben Williamson

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


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Ben Williamson Ben Williamson

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

Speed deadlift 

8 x 1 - 70% 

Dips 3 sets to failure

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Ben Williamson Ben Williamson

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’


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Ben Williamson Ben Williamson

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

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Ben Williamson Ben Williamson

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’

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Ben Williamson Ben Williamson

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

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Ben Williamson Ben Williamson

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.

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Ben Williamson Ben Williamson

Friday, Oct 27

“Where is all the knowledge we lost with information?” - T. S. Eliot

Strength 

Jerk 

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

Front squat 

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 

60 reverse hypers 

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Ben Williamson Ben Williamson

Wednesday, Oct 25

“Out of difficulties grow miracles.” - Jean de la Bruyere

Strength 

Clean 

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

Clean deadlift 

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.

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Ben Williamson Ben Williamson

Monday, Oct 23

“There is nothing permanent except change.” - Heraclitus

 Strength 

Snatch 

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

Overhead squat 

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.

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Ben Williamson Ben Williamson

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.

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Ben Williamson Ben Williamson

Friday, Oct 20

“Vision is the art of seeing what is invisible to others.” - Jonathan Swift

Strength 

Jerk 

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

Front squat 

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 

60 reverse hypers

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Ben Williamson Ben Williamson

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’

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Ben Williamson Ben Williamson

Wednesday, Oct 18

“Love is too young to know what conscience is.” - William Shakespeare

Strength 

Clean 

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

Clean deadlift 

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.

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