WOD - Class Programming
Tuesday, Feb 6
Rebuild
3 rounds
Rotational split squat 6-10 each leg
DB skull crushers 10-15
Dragon Flag 3-6
Tempo 21x1
1-4 reps in reserve
Metcon
50-40-30-20-10
Rebuild
3-4 rounds
Slant board Calf raises 10-15 (tempo 3121)
Jefferson curl 5 (Tempo 5121)
Incline DB curl 10-15 (tempo 3121)
Monday, Feb 5
Strength
Alternating
OTM for 14 minutes
E- 1 full snatch + 3 OHS 50-55% starting weight, building in weight each movement if technique allows.
O- 1-5 reps of a non fatiguing Bar M-up or a variation.
Metcon
AMRAP 12
30 DB snatches
30 DB snatches
30 DB Box overs
35/50lb , 20/24
Strength
Snatch DL build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
high box jumps 5 x 3
Saturday, Feb 3
Community WOD
AMRAP 30
4 Rope climbs
20 Box jumps 20/24”
40 KB swings 53/70
50 cal bike 10/15 cals
Split everything with a buddy.
Friday, Feb 2
Strength
Alternating
OTM for 14 minutes
E- 1-3 heavy Deadlifts 50-55% starting weight, building in weight each minute if technique allows.
O- toes to bar variation: 1-5 reps of a NON FATIGUING variation
Metcon
21-18-15-12-9-6-3
Thruster 65/95
*12 minute time cap
Strength
Thruster build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Thursday, Feb 1
3 rounds
Gorilla row 6/6
Cossack Squat 6/6
*Tempo 21x1
1-4 reps in reserve
Metcon
4 rounds for time:
Run 400m
Rebuild
3-4 rounds
Wednesday, Jan 31
Strength
Alternating
OTM for 14 minutes
E - 1 full clean
50-55% starting weight, building in weight each movement if technique allows
O - HSPU variation 1-5 reps of a NON FATIGUING variation
Metcon
AMRAP 15
Row 15/20 cal
5 front squats 95/135
*every round add 5/10lb’s to your barbell
Scored for reps and load
Strength
Back squat build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Tuesday, Jan 30
Rebuild
3 rounds
Low Band Chop 8-15 each
¼ KB Get-up 3-5 each
Rotational DL 6-8 each
*Tempo 21x1
1-4 reps in reserve
Metcon
3 rounds
AMRAP 4
Bike 12/15 cals
10 Goblet reverse lunges 53/70
Rest 2
Rebuild
4 rounds
Suitcase carry 100’/100’
Reverse sled 100’
Monday, Jan 29
Strength
Alternating OTM for 14 minutes ( 7 sets each )
E- 1 full snatch - 50-55% starting weight, building in weight each movement if technique allows.
O- C2B variation 1-5 reps; chin over bar or jumping C2B
Metcon
AMRAP 10
10 OHS 55/75
Strength
OHS build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Thursday, Jan 25
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
5 rounds for time;
10 Burpees
100’ SA KB Farmer carry 53/70
(50/50’)
Rebuild
3-4 rounds
SA KB Farmer carry 50/50’
Tib raise 15
Bottom half burpee 6-12
Wednesday, Jan 24
Strength
OTM for 10:00
Clean x 3 -65% ceiling
Rotational slam x 3/3
Metcon
AMRAP 15
Row 15/18 cals
15 Wall balls 14/20lb
12 Toes to bar
XT
Front squat 4 x 6 ( 2 reps in reserve )
*Between sets accumulate 60 hollow rocks or scaled versions in sets of 6-10
Tuesday, Jan 23
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
4 rounds for max runs
AMRAP 2
15 Box jumps 20/24”
Max 50’ shuttle runs
In the remaining time.
Rest 1
50’ shuttle runs = 25’ down, 25’ back
Rebuild
3-4 rounds
Reverse sled 100’
Calf raises 10-15
Plate slides 10/10
Monday, Jan 22
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
Lateral box hops x 3 / 3
*use 1 or 2, 45lb plates for hops
Metcon
9 rounds for time:
6 SDLHP
Bike 9 cals
*18 min time cap
XT
4 x 6 ( 2 reps in reserve )
*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5
Saturday, Jan 20
Friday, Jan 19
Strength
OTM for 10:00
Clean x 3 - 65% ceiling
Skater jumps x 3/3
Metcon
3 rounds for time:
10 Deadlifts 155/225
Run 400m
*alternate hands every 5
XT
4 x 6 ( 2 reps in reserve )
*During your rest breaks between sets, accumulate 30 reps of Hand stand push-ups in sets of 3-5.
Thursday, Jan 18
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
50-40-30-20-10
Bike calories
*time cap 18:00
Rebuild
4 rounds
Limbo squat 6-10
Weighted sit-ups 8-12
BW hip thrust 15-20
Wednesday, Jan 17
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
V-up x 3
Metcon
AMRAP 10
Pull-ups 18
SA DB OHS 24
XT
Overhead squat 4 x 6
( 2 reps in reserve )
*between sets accumulate 30 ring rows in sets of 3-5
( 3-4 reps in reserve )
Tuesday, Jan 16
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
6 rounds for time:
10 Burpees
Row 15/20 cals
Rebuild
4 rounds
Diamond push-ups Failure
Cope. plank march 5 / 5
Monday, Jan 15
Strength
OTM for 10:00
Jerk x 3 - 65% ceiling
Squat box jump x 3
Metcon
AMRAP 5
10 Dub KB front squats 35’s/53’s
10 Toes to bar
Rest 5
AMRAP 5
10 Dub KB front squats 35’s/53’s
10 Toes to bar
XT
Back rack lunge 4 x 6
( 2 reps in reserve )
*Accumulate 30 strict
Toes to bar in between sets of above, in sets of 3-6
Saturday, Jan 13
AMRAP 15
30 Push-ups
30 KB SDLHP
Bike 30 cals
Rest 5:00
AMRAP 15
30 KB goblet squats
30 Sit-ups
Row 30 cals
*split work with a buddy.
Friday, Jan 12
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
Med ball slam x 3
Metcon
2 rounds for time
Pull-ups 30
Wall balls 50
XT
4 x 6 ( 2 reps in reserve )
*Between sets accumulate 30 ring face pulls in sets of 3-5
( 3-4 reps in reserve )