WOD - Class Programming
Wednesday, May 15
XT
OHS 5 x 3-6 reps 55-75% of 3RM - OT2M
Push Press 5 x 3-6 reps 55-75% of 3RM - OT2M
Clean Deadlifts 5 x 3-6 reps 55-75% of 3RM - OT2M
Suggested build up:
Set 1 - 55%
Set 2 - 60%
Set 3 - 65%
Set 4 - 70%
Set 5 - 75%
-Then-
3-5 sets of Strict or Banded or Weighted Pull-Ups 1-6 reps
OR
Metcon
5 Rounds for consistent times - OT2M
0:00 - Run 200m
2:00 - Row 200/250m
4:00 - Bike 12/15 Cals
6:00 - Rest
*Work should take less than 1 minute per movement, scale distance or calories to stay with within that time frame. The goal of the session is to keep your times as close as possible to the previous rounds. So, pace for 30 minutes instead of 1 minute.
Tuesday, May 14
Rebuild
3 rounds of 6-8 reps each
3 rounds of 6-8 reps each
*Tempo 2121
*1-3 RIR
Metcon
For time:
50 Box jumps 20/24”
50 Toes to bar
50 Box jumps 20/24”
Rebuild
3-4 rounds
Reverse sled 50’
Forward sled 50’
Monday, May 13
XT
3 Power Snatches OTM for 10 Minutes 60-70% Of 3rm Snatch
1 Power Clean + 2 Push Jerks OTM for 10 Minutes 60-70% Of 3rm C&J
1 Full Clean + 2 Front Squats OTM for 10 Minutes 60-70% Of 3rm C&J
OR
Metcon
10 Rounds For Max Reps
:40 Rest
10 Rounds For Max Reps
:20 Wall Balls
:40 Rest
10 Rounds For Max Reps
:20 Burpees
:40 rest
Clock Setup For Class =
30 Rounds
L1 = :20
L2 = :40
Saturday, May 11
Community WOD
AMRAP 8:00
Partner A) Bike 21/30 Cals
Partner B) AMRAP
DB box over 35/50lb, 20/24”
Rest 2:00
AMRAP 8:00
Partner A)
Run 400m
Partner B) AMRAP
10 Push-ups
15 Air squats
Rest 2:00
AMRAP 8:00
Partner A)
Row 400/500m
Partner B) AMRAP
10 KB swings
*As Heavy As Possible
Friday, May 10
Everyone
Find a 10 rep (TECHNICAL) Max of:
Prep:
Light Weight 5 Reps
Medium Weight 5 Reps
Heavy Weight 5 Reps
10TRM Attempt Wight Heavy Weight
-Then-
Benchmark
For Time:
Prep:
Post Run 60%
Post Run 80%
Post Run 100%
*Coach will be standing next to the big pole at the top of the hill, Athletes will be at the base of the hill, next to the gym mailbox standing on the road. Using a stopwatch the Coach will time each athlete one at a time. The athlete will place their hand against the mailbox pole, on their own accord they will sprint to the top of the hill, timer will stop when the athlete touches the big pole at the top of the hill. The coach will start the timer when the athletes hand leave the mailbox pole.
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