WOD - Class Programming
Thursday, March 14
Rebuild
3 rounds
Kneeling DB Lu raise 8-10
(Tempo 5131)
½ kneeling MB twist 10/10
Tempo 2121
1-4 reps in reserve
Metcon
6 rounds for time:
200m Run
100’ Suitcase carry 53/70
Rebuild
4 rounds
Skater hops 10/10
Lateral slams 10/10
Suitcase carry 50/50’
Wednesday, March 13
Strength
Bar / 5
55% / 5
65% / 6 x 5
( 5 reps in reserve ((light))
Metcon
For time:
40 push-ups
80 Air squats
1,200m row
Strength
C&J 8 sets or 3 reps 55-65%
Strict pull-ups Accumulate 15-25 reps in sets of 1-5
Tuesday, March 12
3 rounds
Cossack Squat 6/6
Side plank rotational row 10/10
Tempo 2121
1-4 reps in reserve
4 rounds for time
16 Goblet reverse lunges 35/53
16 Toes to bar
Bike 15/20 cals
4 rounds
Monday, March 11
Strength
Bar / 5
55% / 5
65% / 6 x 5
( 5 reps in reserve ((light))
Metcon
AMRAP 20
Run 200m
20 KB swings 35/53
15 Wall Balls 14/20
10 Box Jumps 20/24”
Or
Strength
Snatch 8 sets or 3 reps 55-65%
Lateral broad jump x 3 + turn landing 5 sets per side
(first drill in video)
Saturday, March 9
Community WOD
Split all work with a buddy within the AMRAPs
AMRAP 4
Bike for cals
Rest 1
AMRAP 4
Dball cleans
Rest 1
AMRAP 4
Rope climb
Rest 1
AMRAP 4
SA DB box overs
Rest 1
AMRAP 4
Medball thrusters
Rest 1
AMRAP 4
Burpees
Rest 1
Thursday, March 7
Rebuild
3 rounds
¼ KB Get-up 3-5 each
SA DB row 8-12 each
Back rack lunge 6 each
Tempo 2121
1-2 reps in reserve
Metcon
Score is SLOWEST interval time:
10 x 200/250m row
Rest :30 between intervals
Rebuild
5 rounds
Sled push 50’’ light and fast
Sandbag carry 50’
Farmer carry 50’
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