WOD - Class Programming
Wednesday, June 12
Warm-up
15/12 cals Air bike (or same calories on the rower or 200m run)
5 Inchworm
5 RDL
5 Good mornings
4 Deadlifts, starting from mid-shin (empty/light barbell)
4 Hang power cleans, starting from just above the knees (empty/light barbell)
4 Front squats (empty/light barbell)
4 Shoulder presses (empty/light barbell)
4 Clean & jerks, starting from mid-shin (empty/light barbell)
Strength A
20 min to find a heavy single rep Clean & Jerk
If you’re feeling great, go for a new 1RM. If you’re less experienced, use the time to stay lighter and work on technique.
Movement Demos
Metcon
For time:
15 Clean & Jerks, 115/75 lbs
30/20 Bike Calories
15 Clean & Jerks, 115/75 lbs
This one is short! Big classes may need to use two heats.
Strength B
5-5-5-5
Athlete Instructions
3-4 Sets of 2-5 reps.
Use 80-110% of 1RM clean.
5-4-3-3
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Tuesday, June 11
Warm-up
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
10 Squats (Squat Therapy style))
10 steps of walking lunges
Rebuild A
3 RFQ
Back Rack Split Squat: 2110; 8-10/leg;
Pronated Strict Pull Up: 2011; 8-10reps;
Scaled: Use band or jump to chin over bar starting position. Resist 3+ seconds on descent (3011).
Strict Knee to Elbow (Hanging Knee Raises/ V-Ups) 8-10 reps: 2011
Metcon
For time:
Walking Lunge, 100 m
Run, 1.5 mi
Walking Lunge, 100 m
100m = 6 lengths of gym floor (3 down/back)
Scale the run and/or lunge distances as needed to keep times 25 min and under.
We don’t have a specific 1.5 mile course mapped out, so use our 1-mile (Left on Riverside, to the roundabout crosswalk and back) and 800m (end of Second Gear building and back) routes.
Rebuild B
3 RFQ
Cyclist Front Squat: 31X0; 8-10 reps; rest
Chainsaw Row: 20X2; 8-10/arm; rest
Plank to Pushup: Take :60-:90 to log quality reps. Count doesn’t matter. Hold plank if/when pushups fail or lose structure.
Cool Down
Hold 1-2 minutes per side.
1-2 minutes per side.
Monday, June 10
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
8 KB russian swings, light load
6 KB bent over rows, L-arm (light load)
6 KB bent over rows, R-arm (light load)
4 burpees (comfortable pace)
Strength A
3RFQ
Landmine Twist 3x12
Side Plank, L 1 mins/R 1 mins
1-2 Rope Climb(s) or Clamp Skill Work
Metcon
Each for time:
Row: 3x 1000 m
These are max/near max efforts! Rest as needed between efforts. Record each effort on the whiteboard.
Strength B/Accessory
Overhead Squat 3x8-12 (~70% 1RM, ~3 RIR)
GHD Hip Extension 3x8-12
SL KB Deadlift 3x8-12/leg
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Saturday, June 8
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, June 7
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-
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, June 6
Rebuild
3 rounds of 6-12 reps each
3 rounds of 6-12 reps each
*Tempo 2121
*1-3 RIR
Metcon
For time:
100 Burpees
Rebuild
3-4 Rounds
50/50’
Alternating Single Leg V-ups 10/10
Forward sled 100’
Wednesday, June 5
XT
“Posttest”
5 Rounds Each 0T2M
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
Row 5k for time
*Pacing Advice Video
Everyone
Then max set of kipping toes to bar or hanging knee raises.
Tuesday, June 4
Rebuild
3 rounds of 6-10 reps each
3 rounds of 6-10 reps each
*Tempo 2121
*1-3 RIR
Metcon
50-40-30-20-10
Double Unders
Sit-ups
Rebuild
3-4 Rounds
Proper sit-up 3-4
*tempo 5151
50/50’
Reverse sled 100’
Monday, June 3
XT
“Postest”
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
Run 5k for time
*Pacing Advice Video
Everyone
Max set of strict or banded or weighted pull-ups.
Saturday, June 1
Community WOD
AMRAP 25:
10 Rope Climbs
30 Box Jumps 24/30”
Run 800m *Together
*Split everything except the run.
Friday, May 31
Everyone
Use 10TRM For All Sections
5 rounds
0:00 - 5 Snatch Left
0:30 - 5 Snatch Right
Rest 2:00
5 rounds
0:00 - 5 Jerks Left
0:30 - 5 Jerks right
Rest 2:00
5 Rounds
0:00 - 5 Cleans Left
0:30 - 5 Cleans Right
*DB Snatch and Clean are done from the hang position.
Then
1 x 50% Effort
1 x 60% Effort
1 x 70% Effort
4-6 x 80% Effort
*Walk back down, rest until completely recovered, this is for speed and power, NOT conditioning.
Thursday, May 30
Rebuild
3 rounds of 6-12 reps each
3 rounds of 6-12 reps each
*Tempo 2121
*1-3 RIR
Metcon
4 rounds for time:
30 Skater hops
100’ Cat Crawl
Rebuild
3-4 rounds of:
Skater hops 10/10
Cat Crawl 50’
Hammer curl 8-12
Wednesday, May 29
XT
OHS 5 x 3-6 reps 50-80% of 3RM - OT2M
Push Press 5 x 3-6 reps 50-80% of 3RM - OT2M
Clean Deadlifts 5 x 3-6 reps 50-80% of 3RM - OT2M
Strict or Banded or Weighted Pull-Ups 1-6 reps OT2M
*Suggested Build-up
50% / 3-6
60% / 3-6
70% / 3-6
75% / 3-6
80% / 3-6
OR
Metcon
5 Rounds 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.
Tuesday, May 28
Rebuild
3 rounds of 6-10 reps each
3 rounds of 6-10 reps each
*Tempo 2121
*1-3 RIR
Metcon
5 rounds for time:
10 DB plank pull across 35/50’
Rebuild
3-4 rounds of:
Russian step-ups 8/8
Reverse curl 8-12
Monday, May 27
Memorial Day
“Murph”
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
*Solo or with a buddy!
*Partition reps as you wish, but runs stay the same.
Saturday, May 25
Community WOD
For time:
300 Double Unders
150 Sit-ups
100 KB SDLHP 53/70lb
150 Sit-Ups
300 Double Unders
*split everything with a buddy.
Friday, May 24
Everyone
Use 10TRM For All Sections
5 rounds
0:00 - 5 Snatch Left
0:30 - 5 Snatch Right
Rest 2:00 after all 5 rounds
5 rounds
0:00 - 5 Jerks Left
0:30 - 5 Jerks right
Rest 2:00 after all 5 rounds
5 Rounds
0:00 - 5 Cleans Left
0:30 - 5 Cleans Right
*DB Snatch and Clean are done from the hang position.
Then
1 x 50% Effort
1 x 60% Effort
1 x 70% Effort
3-5 x 80% Effort
*Walk back down, rest until completely recovered, this is for speed and power, NOT conditioning.
Thursday, May 23
Rebuild
3 rounds of 6-12 reps each
3 rounds of 6-12 reps each
*Tempo 2121
*1-3 RIR
Metcon
For time:
50 Double DB burpee box step overs 20/35lb
Rebuild
3-4 rounds of
Elbow plank press up max reps
DB Box Step-ups 6/6
Reverse sled 100’
Wednesday, May 22
XT
OHS 5 x 3-6 reps 50-80% of 3RM - OT2M
Push Press 5 x 3-6 reps 50-80% of 3RM - OT2M
Clean Deadlifts 5 x 3-6 reps 50-80% of 3RM - OT2M
Strict or Banded or Weighted Pull-Ups 1-6 reps OT2M
*Suggested Build-up
50% / 3-6
60% / 3-6
70% / 3-6
75% / 3-6
80% / 3-6
OR
Metcon
5 Rounds 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.
Tuesday, May 21
Rebuild
3 rounds of 6-10 reps each
3 rounds of 6-10 reps each
*Tempo 2121
*1-3 RIR
Metcon
AMRAP 8
Rebuild
3-4 rounds of
DB Russian twist 10/10
Slant board calf raise 10-15