WOD - Class Programming
Friday, March 29
Strength
50% / 6
60% / 6
70% 3-4 sets 4-6 reps
Metcon
5 round for time:
16 KB swings 35/53
XT
6 sets of 4 / 55-65%
-2 each leg alternating legs each reps
Accumulate 15-25 reps in sets of 3-5
Thursday, March 28
Rebuild
3 rounds
Supine straight arm plate pullover 10
Front foot elevated split squat 8/8
3 rounds
Dragon flag 3-5
KB SL RDL 8/8
*tempo 2121
*1-3 reps in reserve
Metcon
AMRAP 8
8 Double DB burpee box step overs 35/50’s
Rebuild
3-4 rounds
Russian step-ups 10/10
Renegade rows (row, push-ups, row) x 10
Oblique twists 20/20
*natural tempo on all
Wednesday, March 27
Strength
50% / 6
60% / 6
70% 3-4 sets 4-6 reps
Metcon
For time:
30 double KB push press 26/44
3 rope climbs
30 double KB cleans 26/44
1 rope climb
30 Double KB Push jerk 26/44
XT
6 sets of 4 / 55-65%
-2 each leg alternating legs each reps
Accumulate 15-25 reps in sets of 3-5
Tuesday, March 26
Rebuild
3 rounds
SA DB bilateral stance rotational row 10/10
3 rounds
¼ get-up 4/4
*tempo 2121
*1-3 reps in reserve
Metcon
AMRAP 10
Row 15/20 cals
10 Wall balls
Rebuild
3-4 rounds
*tempo 3121
*tempo 5131
*tempo 2121
Monday, March 25
Strength
50% / 6
60% / 6
70% 3-4 sets 4-6 reps
Metcon
For time
Bike buy in: 21/30 cals
3 rounds
10 SA Alternating DB devil press 35/50
Bike cash out: 21/30 cals
XT
6 sets of 4 / 55-65%
-2 each leg alternating legs each reps
Strict Pull-ups
Accumulate 15-25 reps in sets of 3-5
Saturday, March 23
Community WOD
5 rounds
AMRAP 4:00
200m med ball hill run
Row 200/250m
Max cal bike in remaining time.
Rest 4:00
Alternate AMRAPs with a buddy, score is total bike calories per pair.
Friday, March 22
Strength
5 / bar
5 / 50%
6 x 5 / 65%
*Perform reps faster or slower on the concentric (pressing) portion of the lift.
(lowering/bottom/pressing/top) - (normal/normal/faster or slower/normal)
Metcon
For time:
50 DB snatches 35/50
10 Rope climbs
Strength
Snatch - heavy single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
Strict toes to bar - Max set
Thursday, March 21
Rebuild
3 rounds
SA DB split stance rotational row 12/12
Limbo squat 10-15
3 rounds
Half kneeling KB windmill 5 / 5
DB RDL 12
*tempo 2121
*1-3 reps in reserve
Metcon
7 rounds for max reps
:30 Burpees
:30 rest
:30 Double unders
:30 rest
Rebuild
4 rounds
Toe raises 15
*Tempo 2121
*Tempo 2121
Wednesday, March 20
Strength
Heavy Single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
Metcon
6 rounds for time:
Run 400m
10 SA KB Jerks 53/70 (5/5)
*18:00 time cap
Strength
Jerk - heavy single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
Max set
Tuesday, March 19
Rebuild
3 rounds
High step SA DB press 10/10
3 rounds
Barbell SL GM 6/6
Dragon flag 3-5
*tempo 2121
*1-3 reps in reserve
Metcon
5 rounds for max reps
1:00 Row for cals
1:00 Box jump
1:00 Rest
Rebuild
4 rounds
Side plank adduction 10/10
*Tempo 2121
Calf raise 10-15
*Tempo 2121
Reverse sled 100’
Monday, March 18
Strength
Bench -
Heavy Single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
Metcon
AMRAP 15
Bike 21/30 cals
30 SA DB front rack reverse Lunges
XT
Clean - heavy single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
Strict Pull-ups - max set
Saturday, March 16
With a buddy… one person working at a time, divide work however you want.
AMRAP 8
40 KB SDLHP 35/54
20 Burpees box overs 20/24”
Rest 2
AMRAP 8
40 sit-ups
Bike 15/20 class
Rest 2
AMRAP 8
40 goblet reverse lunges 35/53
Row 200/250m
Rest 2
AMRAP 8
40 double unders
200m run
Rest 2
Friday, March 15
RX
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb
♂95, 135 lb
Scaled
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
♀ 45 lb, 65 lb
♂ 65 lb, 95 lb
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’