WOD - Class Programming
Thursday, Feb 22
Rebuild
3 rounds
KB “x” orbit 6/6
Split stance GM 8/8
KB ballistic row 10/10
Metcon
5 rounds
Run 200m
Bike 15/20 cals
Rebuild
3-4 rounds
Elbow plank press up max reps
Trap 3 raise 15
Wednesday, Feb 21
Strength
Alternating
OTM for 14 minutes
E- 1 Clean + 3 front squat
50-55% starting weight, building in weight each movement if technique allows.
O- HSPU 1-5 reps of a non fatiguing variation.
Metcon
AMRAP 15
10 DB Box overs 30/50
20 SA DB C&J’s 30/50
Strength
Push Press build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Accumulate 15 max vertical jumps in sets of 1
Tuesday, Feb 20
Rebuild
3 rounds (tempo 3111)
DB seesaw row x 10/10
Kang squat x 8
KB z press 8-12
Metcon
10 rounds
Row 200/250m
Rest 1:00 between each
Rebuild
3-4 rounds
Reverse curl 8 - 15
DB Russian twist 10/10
Monday, Feb 19
Strength
Alternating
OTM for 14 minutes
50-55% starting weight, building in weight each movement if technique allows.
O- Ring M-up 1-5 reps of a non fatiguing variation.
Metcon
AMRAP 12
12 Snatch 65/95
Strength
Snatch DL build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
30 Athletic burpees (Sets of 1-3 )
Saturday, Feb 17
Community WOD
AMRAP 25
10 push-ups
20 Sit-ups
30 Air squats
Run 400m
* No buddy, or add a buddy and double everything, split it down the middle.
Friday, Feb 16
Strength
Alternating OTM for 14 minutes
E- 1-3 heavy Deadlifts 50-55% starting weight, building in weight each movement if technique allows.
O- toes to bar variation: 1-5 reps of a NON FATIGUING variation
Metcon
AMRAP 9
3 Thrusters 65/95
3 pull-ups
6 Thrusters 65/96
6 pull-ups
9 Thrusters 65/95
9 pull-ups
…. Keep adding 3 reps until 9 minutes is up.
Strength
Thrusters build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Accumulate 30 Pull-ups in sets of 3-5.
Thursday, Feb 15
Rebuild
3 rounds (3111)
Rotational SL DL 8-12 each
Single arm DB bench 8-12 each
DB rear delt raise 8-12
*1-4 reps in reserve, so PUSH it close to failure, this is where the results are!
Metcon
5 rounds for time & load:
Run 400m
Building lap sandbag carry ( AHAP )
*You may also do a KB goblet carry if the Sandbag you need isn’t available.
Rebuild
3-4 rounds (tempo 3121)
Slant board Calf raises 10-15
Sand bag carry building lap
Reverse sled 100’
Wednesday, Feb 14
Strength
Alternating OTM for 14 minutes
E- 1 full clean
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 15
15 Double KB Front squats 35/53’s
*sub hand release push-ups for HSPU if you can’t perform them.
Strength
Back squat build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Accumulate 30-80 hand release push-ups
Tuesday, Feb 13
Rebuild
3 rounds (3111)
Rotational Bulg. split squat 8/8
½ kneeling rotational rows 10-15
Rotational landmine press 6-8 / 6-8
Metcon
4 rounds for max reps:
1:00 each
Rest
Rebuild
3-4 rounds
hollow rocks 10-20
Monday, Feb 12
Strength
Alternating
OTM for 14 minutes
E- 1-3 full snatches - 50-55% starting weight, building in weight each movement if technique allows.
O- double unders - Max reps in 20 seconds
Metcon
AMRAP 20:
Row 15/20 cals
20 SA DB OHS 35/50
Row 15/20 cals
20 SA alternating DB Devil Press 35/50
Strength
OHS build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Accumulate 30 Hand to Hand swings (Heavy)
Saturday, Feb 10
Community WOD
AMRAP 10
PA) 200m Stoplight run
PB) AMRAP plate ground to overhead 25/45
Rest 5
AMRAP 10
PA) 200m hill run
PB) AMRAP plate overhead reverse stepping lunges 25/45
Rest 5:00
AMRAP 10
PA) Building lap SA farmer carry 35/70
PB) AMRAP plate “front” squats 25/45
Friday, Feb 9
Strength
Alternating OTM for 14 minutes
O - Thruster - build up to a heavy 3, from the floor.
E - 1-5 reps of a nonfatiguing Ring m-up or a low ring variation
Metcon
AMRAP 10
4 Deadlifts 205/275
12 lateral burpees over the bar
Strength
Clean Deadlifts build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Dragon Flag 3-5 x 3-5
Thursday, Feb 8
Rebuild
3 rounds
DB SL RDL 8-10 / 8-10
SA SL glute bridge floor press 8-10 / 8-10
SA DB row 8-10 / 8-10
Tempo 21x1
1-4 reps in reserve
Metcon
6 rounds for time:
200m run
Bike 15/20 cals
Rebuild
4 rounds
Lateral slams 10/10
reverse sled 100’
Cat crawl 50’
Wednesday, Feb 7
Strength
Alternating OTM for 14 minutes
E-1 Clean + 3 front squat 50-55% starting weight, building in weight each movement if technique allows.
O- double unders - :20 max reps
Metcon
AMRAP 15
12 Wall balls
3 C&J’s 95/135
*Every round add 5/10lb to the C&J weight.
Strength
Push press build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Jump squats 5 x 10
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%)