WOD - Class Programming
Tuesday, Dec 12
Rebuild
3 rounds
SLDL 10/10
Bent over DB rear delt raise 8-12
*Tempo 31x1
*looking to leave 2 reps in reserve
Metcon
7 rounds for time:
SA carry 50/50’
10 Step-ups
10 Push-ups
Rebuild
4 rounds
SA carry 50/50’
Monday, Dec 11
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
Amrap 8
6 power snatches 65/95
*8 pull-ups
*6 reps of this transition drill
XT
9 x 3 - 50%
Ring row 3 sets to failure
Saturday, Dec 9
Community WOD
AMRAP 8
PA) row
PB) KB goblet hold
Rest 2
AMRAP 8
PA) Bike
PB) holds a air squat
Rest 2
AMRAP 8
PA) burpees
PB) Buddy does double KB famer hold
Rest 2
AMRAP 8
PA) KB swings
PB) plank hold
Friday, Dec 8
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
Amrap 10
5 Knees to elbows
15 air squats
30 double unders
XT
12 x 2 - 65%
GHDSU hold (at parallel)
3 sets to failur
Thursday, Dec 7
Rebuild
3 rounds
DB glute bridge floor press 10
*Tempo 31x1
*looking to leave 2 reps in reserve
Metcon
Bike Buy-in
20/30 cals
3 rounds for time:
20 reverse lunges
20 swings
Rebuild
3-4 rounds
Lateral sled 50/50’
Lateral box step ups 10/10
Wednesday, Dec 6
Strength
EMOTM for 6 minutes
2 Snatches 80% ceiling
Rest 4 minutes
EMOTM for 6 minutes
2 C&J’s 80% ceiling
*These Should Be Power Only!
Metcon
Double alternating tabata
Pull-ups
Wall balls
XT
Vertical jump 10 x 3
3 sets to failure
Tuesday, Dec 5
Rebuild
3 rounds
RFE split squats 8/8
SA landmine turkish sit-up 6/6
*Tempo 31x1
*looking to leave 2 reps in reserve
Metcon
5 rounds for time:
Row 15/20 cals
10 burpee box jumps 20/24
Rebuild
3-4 rounds
Reverse sled 100
Monday, Dec 4
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
Amrap 12
6 ring dips
12 DB snatches
24 lateral hops over the bell
XT
9 x 3 - 50%
Box HSPU 3 sets to failure
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 )