WOD - Class Programming
Monday, April 8
Strength
50% / 6
60% / 5
70% / 4
80% 3-4 sets 4-6 reps
Metcon
Amrap 12:
10 Double KB Push jerk 26/44
Row 200/250m
XT
6 sets of 4 / 65-75%
-2 each leg alternating legs each reps
Accumulate 15-25 reps in sets of 3-5
Saturday, April 6
Community WOD
AMRAP 25
PA ) AMRAP
SA DB push-up + renegade row 5/5
SA DB front rack reverse lunges 10/10
PB )
Run 400m
*While partner B is running 400m, Partner A will do max rounds of the above listed work. When PB returns they will pick up where PA left off.
Friday, April 5
Strength
55% / 6
65% / 6
75% / 3-4 sets of 4-6 reps
Metcon
10 rounds for time
Row 10/15 cals
XT
60-70% / 6 x 4
-2 each leg alternating legs each rep
Accumulate 15-25 reps in sets of 3-5
Thursday, April 4
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
AMRAP 9
9 burpees
9 KB swing 53/70
*Watch these videos.
Rebuild
3-4 rounds
Sidestepping swings 20 reps
Slant board calf raise 10-15 reps
SA ring plank *max nondominant side, match with dominant side.
Wednesday, April 3
Tuesday, April 2
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
2 rounds
1:00 on :30 off
Rebuild
3-4 rounds
reverse sled 100’
Monday, April 1
Strength
Bench -
55% / 6
65% / 6
75% / 3-4 sets of 4-6 reps
Metcon
5 rounds for time:
12 Reverse lunge wall balls 14/20
*15 minute time cap
XT
60-70% / 6 x 4
-2 each leg alternating legs each rep
Accumulate 15-25 reps in sets of 3-5
Saturday, March 30
Community WOD
AMRAP 10
Pa) max cal bike
Pb) 1 round
5 strict pull-ups
10 push-ups
15 air squats
Rest 5
AMRAP 10
Pa) double unders
Pb) 30 sit-ups
Rest 5
AMRAP 10
Pa) max cal row
Pb) 15 burpees
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