WOD - Class Programming
Wednesday, March 6
Strength
Bar / 5
55% / 5
65% / 6 x 5
( 5 reps in reserve ((light))
Metcon
AMRAP 10
10 Power snatches 65/95
10 OHS 65/95
Strength
Snatch 8 sets or 3 reps 55-65%
Lateral broad jump x 3 + turn landing 5 sets per side
(first drill in video)
Tuesday, March 5
Rebuild
4 rounds
KB stag stance DL 4-6 each
KB press 4-6 each
KB squat to curl 4-6 reps
Tempo 2121
1-2 reps in reserve
Metcon
3 rounds for time and load:
Run 400m
10 swings left arm
20 sit-ups
10 swings right arm
Rebuild
3 rounds
Reverse sled 100’
Tuck L-sit max time
10 swings left arm
10 swings right arm
Monday, March 4
Strength
Bar / 5
55% / 5
65% / 6 x 5 ( concentric tempo should be slower or faster than your normal reps )
( 5 reps in reserve ((light))
Metcon
AMRAP 15
10 power cleans 95/135
2 rounds
10 push ups
15 air squats
Or
Strength
C&J 8 sets or 3 reps 55-65%
Accumulate 15-25 reps in sets of 1-5
Saturday, March 2
Community WOD
Split everything with a buddy
AMRAP 30:
30 Wall balls
200’ SA Farmer carry ( 50/50’ each )
100’ Walking lunges
20 Toes to bar
Friday, March 1
24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*15 minute time cap
35/50lb
Thursday, Feb 29
Rebuild
3 rounds
Kneeling DB Lu raise 8-10
½ kneeling MB twist 10/10
Tempo 21x1
1-4 reps in reserve
Metcon
AMRAP 10:
10 burpees
Rebuild
3-4 rounds
Sled push 50’
DB french press 8-12
Skater hops 10/10
Wednesday, Feb 28
Strength
Bar / 5
55% / 5
65% / 6 x 5
( 5 reps in reserve ((light))
Metcon
2 rounds
Bike 15/20 cals
20 Single arm alternating DB hang split clean and split jerk 35/50
Strength
5 sets of 6 (3/3) (heavy)
Single arm alternating DB hang split clean and split jerk
Accumulate 30 strict toes to bar
Tuesday, Feb 27
Rebuild
3 rounds 6-8 reps each side
Tempo 31x1
(2-4 reps in reserve)
Metcon
AMRAP 20 with a buddy:
200m hill run
200m stoplight med ball run 10/14
Rebuild
AMFRAP 20
*As Many Fresh Reps As Possible
Crawl variation 50’
Sandbag carry 50’
Monday, Feb 26
Strength
Bar / 5
55% / 5
65% / 6 x 5
( 5 reps in reserve ((light))
Metcon
For time:
Row 1000m
25 pull-ups
50 Single arm Alternating Hang DB split snatch 35/50
25 pull-ups
Row 1000m
Strength
5 sets of 6 (3/3) (heavy)
Single arm Alternating Hang DB split snatch
Accumulate 30 Strict pull-ups
Saturday, Feb 24
Community WOD
Split with a buddy, for time:
100 Cal bike
100 Overhead press 65/95
100 Cal row
100 KB SDLHP 53/70
1200m hill run ( 200m at a time )
Friday, Feb 23
Strength
Alternating
OTM for 14 minutes
E- 3 Thrusters 50-55% starting weight, building in weight each movement if technique allows.
O- bar m-up 1-5 reps of a non fatiguing variation.
Metcon
AMRAP 10
5 Deadlifts 155 / 225
15 Wall balls 14/20
Row 15/20 cals
Strength
Deadlifts build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Accumulate 60 Slant board squats in sets of 10-15
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