WOD - Class Programming
Monday, April 22
Strength
50% / 5
60% / 3
70% / 2
80% / 2
90% / 3-5 sets 1-4 reps
Metcon
3 rounds for time:
XT
50% / 2
60% / 2
80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Saturday, April 20
Community WOD
AMRAP 8
PA) run 200m
PB) AMRAP
SA, alternate hands each round
1 KB clean
1 KB Press
1 KB squat
Rest 2:00
AMRAP 8
PA) row 200/250m
PB)AMRAP
10 KB swings
Rest 2:00
AMRAP 8
PA) bike 15/21 cals
PB) AMRAP burpee pull-ups
Friday, April 19
Strength
55% / 6
65% / 5
75% / 4
85% / 3-5 sets of 2-4 reps
Metcon
10 rounds for time:
*15 minute cap
XT
50% / 2
60% / 2
70-80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Thursday, April 18
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 15
Bike 15/20 cals
50’ walking lunges
150’ shuttle run *
*50’ at a time.
Rebuild
3-4 rounds
Walking lunges50’
Cat crawl 50’
Wednesday, April 17
Strength
55% / 6
65% / 5
75% / 4
85% / 3-5 sets of 2-4 reps
Metcon
AMRAP 12
Row buy in -650/800m
20 SA DB Push Jerk *
20 single arm DB burpee *
10 DB box over
*Alternate hands every 5 reps
XT
50% / 2
60% / 2
70-80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Tuesday, April 16
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
4 rounds for time:
20 KB swings
400m run*
*theory video
Rebuild
3-4 rounds
Reverse sled 100’
Sidestepping swings 10-20 reps
Slant board calf raise 10-15 reps *
*Tempo (2121)
Monday, April 15
Strength
55% / 6
65% / 5
75% / 4
85% / 3-5 sets of 2-4 reps
Metcon
5 rounds for time:
20 Plate jumps
15 Plate ground to OH 25/45
*15 minute time cap
XT
50% / 2
60% / 2
70-80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Saturday, April 13
Community WOD
For time, with a buddy, order doesn’t matter, but you have to finish what you start before you move on.
100 cal row
100 Air squats
100 SDLHP 55/75
100 box jump overs
100 push presses 55/75
Friday, April 12
Strength
50% / 6
60% / 5
70% / 4
80% 3-4 sets 4-6 reps
Metcon
5 round for time:
16 KB swings
XT
6 sets of 4 / 65-75%
-2 each leg alternating legs each reps
Accumulate 15-25 reps in sets of 3-5
Thursday, April 11
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
2 rounds
AMRAP 5
Bike buy in - 21/30 cals
-Then-
Ascending reps
2-4-8-10-12-14….
(2 reps means: 1 left, 1 right)
Rest 2:00 between rounds
Rebuild
3-4 rounds
Russian step-ups 10/10
KB alternating gorilla rows 10/10
DB plank pull across 10/10
Wednesday, April 10
Strength
50% / 6
60% / 5
70% / 4
80% 3-4 sets 4-6 reps
Metcon
AMRAP 15
10 Box jumps
XT
6 sets of 4 / 65-75%
-2 each leg alternating legs each reps
Accumulate 15-25 reps in sets of 3-5
Tuesday, April 9
Rebuild
3 rounds
SA DB bilateral stance rotational row 10/10
3 roudns
¼ get-up 4/4
*tempo 2121
*1-3 reps in reserve
Metcon
AMRAP 10
10 Wall balls
10 burpees
Rebuild
3-4 rounds
*tempo 3121
*tempo 5131
*tempo 2121
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