WOD - Class Programming
Thursday, May 2
Rebuild
3 Rounds
Barbell Press 8-10
DB SL DL 10/10
3 Rounds
KB Bench Row 10/10
(Tempo 2121)
(RIR 1-3)
Metcon
AMRAP 6
Bike For Cals
AMRAP 4
AMRAP 2
*3 separate scores
Rebuild
3-4 rounds
Reverse sled 100’
DB plank pull across 10/10
Russian step-ups 10/10
Wednesday, May 1
Strength
Heavy Single!
55% / 5
65% / 3
75% / 2
85% / 1
95% / 1
105% / 1
Metcon
Benchmark
“Pina colada”
4 rounds for time
20/15 cal row
12 hang clean 115/75
XT
Clean - heavy single
3 - 50%
2 - 60%
1 - 70%
1 - 80%
1 - 90%
1 - 100%
1-2 sets of 1-2 reps then:
Max, unbroken set. Log your score.
Tuesday, April 30
Rebuild
3 Rounds
SA DB Push Press 8/8 *21x1
DB RDL 8-12
3 rounds
KB Gorilla Row 8-12
(Tempo 2121)
(RIR 1-3)
Metcon
For Time:
30-20-10
Row Cal
Rebuild
3-4 rounds
Proper sit-up 3-4
*tempo 5151
SA farmer carry 50/50’
*tempo 3131
Monday, April 29
Saturday, April 27
Community WOD
AMRAP 30
*Team of 3
90 cal Row
90 cal Bike
90 Wall balls
90 DB snatches
*Order doesn’t matter.
Friday, April 26
Strength
55% / 6
65% / 4-5 sets 4-6 reps
Metcon
5 rounds for time:
Run 200m
8 SA KB front rack reverse lunge left
8 SA KB front rack reverse lunge right
XT
50% / 2
60% / 2
80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Thursday, April 25
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 10
Bike 15/20
SA farmer carry - building lap, switch hands as needed. (for load)
Rebuild
4-5 rounds
SA farmer carry 50/50’
Reverse sled 50’
Forward sled 50’
Wednesday, April 24
Strength
50% / 5
60% / 3
70% / 2
80% / 2
90% / 3-5 sets 1-4 reps
Metcon
For time:
Run 800m
20 Push jerks 65/95
20 Box jump overs 20/24”
XT
50% / 2
60% / 2
80% / 6 x 2
- one rep each leg
Accumulate 15-25 reps in sets of 3-5
Tuesday, April 23
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 12
12 burpees
12 Sit-ups
Rebuild
3-4 rounds
Proper sit-up 3-4
*tempo 5151
*tempo 3131
Back ext. 3-5
*tempo 5151
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