WOD - Class Programming
Saturday, Dec 2
Community WOD
With a buddy, everything split:
6 minutes per movement
1 minute rest between movements
Row
Bike
KB Swings 35/53
Ab-mat Sit-ups
Push Press 35/45
Jumping Lunges
Friday, Dec 1
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
3 minutes of
3 minutes of squat cleans 95 / 135
2 minutes of
2 minutes of
squat cleans 95 / 135
1 minute of
1 minute of squat cleans 95 / 135
XT
8 x 1 - 70%
Thursday, Nov 30
Rebuild
3 rounds
*Tempo 31x1
*looking to leave 2 RIR
Metcon
Amrap 15:
3 Burpees
21 Double unders
6 burpees
21 double unders
9 burpees
21 double unders
*add 3 burpees each round
Rebuild
3-4 rounds
band oblique twists 25/25
Sled push 100’
Wednesday, Nov 29
Weightlifting Wednesday
EMOTM for 6 minutes
2 Snatches 85% ceiling
Rest 4 minutes
EMOTM for 6 minutes
2 C&J’s 85% ceiling
*These should be touch and go reps. Power only!
Metcon
For time:
Run 800m
40 toes to bar
Bike 15/20 cals
XT
Alternating Bound 6 x 25’
Strict toes to bar 3 sets to failure
Tuesday, Nov 28
Rebuild
3 rounds
SA SL glute bridge floor press 8/8
Metcon
3 rounds
Amrap 4
30 Plate hops
20 Plate GTO
Rest 2
Rebuild
3-4 rounds
Reverse sled pull 100’
Monday, Nov 27
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
AMRAP 10
Row 15/20 cals
10 OHS 75/115
XT
9 x 3 - 50%
Banded strict pull-ups 3 sets to failure
Saturday, Nov 25
Community WOD
8 minute clock
PA) run 200m
PB ) AMRAP DB snatches
Rest 4
8 minute clock
PA) run 200m
PB ) AMRAP SA DB Hang C&J
*alternate every 5
Rest 4
8 minute clock
PA) run 200m
PB ) AMRAP
SA DB thrusters
*alternate every
Friday, Nov 24
Community WOD
10 rounds:
1:00 each movement
Burpees
Bike
Rest
*teams of 3, one person per station. Score is total reps for burpee and bike.
Wednesday, Nov 22
Strength
4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
21-15-9
Front squats 95/135
Rowing cal
XT
8 x 1 - 70%
Banded Ring Dip 3 sets to failure
Tuesday, Nov 21
Rebuild
3 sets
RFE split squats 10/10
SLDL 10/10
Metcon
5 rounds for time:
10 v-ups
15 KBS
Bike 10/15 cals
Rebuild
4-5 rounds
10 Deadbugs
100’ Sled push
Monday, Nov 20
Strength
4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
Amrap 15
10 Ring Dips
15 Box jumps 20/24
XT
9 x 3 - 50%
3 sets to failure
Banded strict pull-ups (target 8-15 reps )
Saturday, Nov 18
Community WOD
AMRAP 15
Partner A:
200m med-ball hill run 14/20
Partner B:
AMRAP
10 Push-ups
15 Sit-ups
20 reverse stepping Lunges
*pick up where your partner left off.
Rest 5:00
AMRAP 15
Partner A:
Building lap SA farmer carry 35/53
Partner B:
Row for Max meters
Friday, Nov 17
Strength
4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
40-30-20-10
SDLHP 35/50
Wall balls 14/20
XT
8 x 1 - 70%
Box HSPU 3 sets to failure
Thursday, Nov 16
Rebuild
3 rounds of:
½ kneeling KB chop 10/10
Metcon
AMRAP 12
Bike 12/15 cals
12 DB Goblet step ups
12 alternating DB snatch
Rebuild
4 rounds
Forward sled drag 100’
Lateral box step-ups 10/10
Dub KB overhead carry 50’/50’
Wednesday, Nov 15
Strength
EMOTM for 6 minutes
3 Snatches 65% ceiling
Rest 4 minutes
EMOTM for 6 minutes
3 C&J’s 65% ceiling
*These should be touch and go reps. Power only!
Metcon
4 rounds
Amrap 2:00
Rest 2:00
XT
Vertical jump 10x 2
GHDSU hold (at parallel) - 3 sets to failure
Tuesday, Nov 14
Rebuild
3 rounds of:
Dub DB SLDL 10/10
Rower Pike up 6-10
Metcon
6 rounds for time:
Row 200/250m
9 Axle hang cleans 65/95
35 Double unders
Rebuild
4 rounds
Reverse sled drag 100’
Monday, Nov 13
Strength
Front Squat 4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
AMRAP 15
-1 rep = left row, push-up, right row, push-up. So, 20 rows, 20 push-ups.
20 shuttles sprints 50’
-1 shuttle sprint = 25’ down and 25’ back
XT
9 x 3 - 50%
3 sets to failure
Saturday, Nov 11
Community WOD
“Randy”
For time:
75 power snatches 55/75lb
-Buddy option: divide reps as needed.
No rest into:
“Jerry”
Run 1 mile
Row 2,000m
Run 1 mile
-Buddy option: divide mile into 200m increments, divide row into 250 m increments
Friday, Nov 10
Strength
Strict Press 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
Metcon
Amrap 15
15 Burpees
15 Wall balls
XT
Speed back squat 12 x 2 - 65%
Push-ups 3 sets to failure