WOD - Class Programming
Thursday, May 9
Rebuild
3 rounds of 6-12 reps each
3 rounds of 6-12 reps each
*Tempo 2121
*1-3 RIR
Metcon
Benchmark
For Time:
100 Burpees
Rebuild
3-4 Rounds
50/50’
Alternating Single Leg V-ups 10/10
Forward sled 100’
Wednesday, May 8
XT
“Pretest”
5 Rounds Each 0T2M (For Each Movement)
OHS - Heavy 3
Push Press - Heavy 3
Clean Deadlifts - heavy 3
0:00 - 60%
2:00 - 70%
4:00 - 80%
6:00 - 90%
8:00 - 100%
OR
Metcon
Benchmark
Row 5k for time
*Pacing Advice Video
Everyone
Then max set of kipping toes to bar or hanging knee raises.
Tuesday, May 7
Rebuild
3 rounds of 6-8 reps each
3 rounds of 6-8 reps each
*Tempo 2121
*1-3 RIR
Metcon
Benchmark
50-40-30-20-10
Double Unders
Sit-ups
Rebuild
3-4 Rounds
Proper sit-up 3-4
*tempo 5151
SA farmer carry 50/50’
Reverse sled 100’
Monday, May 6
XT
“Pretest”
5 Rounds Each 0T2M (For Each Movement)
Heavy 3 on Snatch
Heavy 3 on C&J
Heavy 3 Front Squat
0:00 - 60%
2:00 - 70%
4:00 - 80%
6:00 - 90%
8:00 - 100%
OR
Metcon
Benchmark
Run 5k for time
*Pacing Advice Video
Everyone
Max set of strict or banded or weighted pull-ups.
Friday, May 3
Strength
50’ each
Light
Medium
Heavy
Max Attempt
Max Attempt
*5-6 Sets Total.
(Use Famer Handles, Hex Bars, DBs or KBs)
Metcon
Benchmark
“Mexicola”
For time:
Row 500m
Run 400m
Bike 20/15 cals
XT
Jerk - 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.
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