WOD - Class Programming
Wednesday, October 2
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.
Gym Update:
Classes cancelled until at least Saturday. We may have an opportunity to get some limited work started on Saturday at the space. I’m thinking around 10am. Tentative. I’ll confirm on Friday!
Programming:
I’m going to start adding some optional accessory work that you may be able to do at home. Some of it may require equipment (such as the farmer carries or turkish get-ups below), so you may have to be creative. Options such as the handstand holds and carries may be something you can work on against a wall at home or nearby. Obviously, be super careful with all of this. These are just options to keep us working and developing and moving forward.
My mom always drilled into me that “life is 10% what happens to us, and 90% how we respond to it.” There may be time over these next weeks to slow down and focus on our well-being, whether that be mindfulness, mobility and stretching, or something as simple as getting better at pushups. Whatever it is, I’m challenging all of us to identify opportunities to turn negatives into positives, and keep pushing our minds and bodies to be better than yesterday.
“No Equipment” WOD
Warm-Up:
AMRAP 8’
40 seconds of jogging or rowing
10 m high knees
10 m butt kicks
5 broad jumps
WOD:
For distance: Run: 1x 45 mins
Athlete Instructions
Recommend low intensity.
Optional Accessory Work 1
For quality: 30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Optional Accessory Work 2
For quality: Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall, or practice handstand walking.
Movement Demos
Optional Accessory Work 3
3 rounds for quality of: Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load. Increase distance as needed if the load is too light.
Movement Demos
Cool Down & Stretching
Cool down for 5-15 minutes by casually walking or jogging, then stretch.
Frog Stretch Hold
1-2 minutes.
Calves & Foam Rolling
Tuesday, October 1
Every day, across our state, we see grit and resilience.
Tuesday “No Equipment” WOD
Warm-Up:
3-5 minutes of easy jogging
-then-
2-3 rounds, not for time, of:
20 seconds of lateral lunges
10 steps of walking lunges
10 sit-ups
:45 Shoulder rotations
WOD:
4 rounds for time of:
Run, 400 m (or about 2:00-2:30 of run time)
50 Air Squats (scale to 30-50)
40 Sit-ups (scale to 20-40)
Movement Demos
Monday, September 30
At various points, in big ways and small, we get knocked down. If we stay down, grit loses. If we get up, grit prevails. - Angela Duckworth
Without access to the gym space, I'll be sending WODs that require no equipment. Just find a safe space and get after it.
Warm-Up:
3 Rounds, not for time, of:
1 minute of easy jogging (try to increase the pace each round)
30 seconds of jumping jacks
8 glute bridge
8 air squats
8 step-ups and step-downs (find something to step up to and down from, or just go lunges here)
WOD:
3 rounds for time of:
Run, 400 m (or about 2:00-2:30 of running, aggressive but sustainable pace)
40 Glute Bridges
15 Tuck Jumps
Movement Demos
Saturday, September 28
I dwell in possibility.
Community WOD
Every 4 mins for 40 mins do:
Run, 400 m (Scale to a distance that takes you approx. 2:00 or less)
6 Devils Press (or 10 Burpees)
10 Pull-Ups/Ring Rows/Bent Over Rows
Individual: As written
Partner Version:
Every 4 mins for 40 mins do:
Run, 400 m
10 Devils Press (or 15 Burpees)
In remaining time:
Max number of pull-ups/ring rows/bent over rows
Friday, September 27
In the sweetness of friendship let there be laughter, and sharing of pleasures. For in the dew of little things the heart finds its morning and is refreshed.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
20 seconds of foam rolling your lats and low-back
-then-
2-3 Rounds, not for time, with an empty barbell, of:
3-5 deadlifts, starting from mid-shin
3-5 hang power cleans, starting from just above the knees
3-5 front squats (2 seconds pause in the bottom position)
3-5 squat cleans, starting from mid-shin
(NTE 10:00)
Strength/Skill
(After WOD, in time remaining)
3 RFQ (Superset)
Single Leg Dumbbell Deadlift 3x12
3x24
Athlete Instructions
3-4 sets of 8-12 reps per leg.
WOD
5 Squat Clean, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
55% - 70% 1RM
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Thursday, September 26
There are no strangers here; Only friends you haven't yet met.
2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)
10 seconds of tuck hold position
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 or Ring Rows
10 Push-ups (or knee push-ups)
(NTE 10:00)
Strength/Skill
(After WOD, if time)
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Movement Demos
Strict Chin-ups 4x12
Athlete Instructions
Pull-ups, strict, palms facing you (supinated grip)(or ring rows or band if needed).
3-4 sets of 8-12 reps (break up sets as needed).
Movement Demos
WOD
5 rounds for quality of:
Air Bike, 1200 m
10 Bench Press, pick load
1 Legless Rope Climb, 15 ft (Rope Climb using clamps, 3 Rope Lowers)
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
This workout should be completed not for time.
Approx time: 28:00-30:00
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.
Wednesday, September 25
My friends are my estate.
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing (easy pace)
10 steps of walking lunges
8 air squats (Squat Therapy style) (see video below)
30 seconds of rowing (preferably) or running or biking: try to increase the pace every 10 seconds
60 seconds of rest
(NTE 10:00)
Strength/Skill
(Before WOD)
Back Squat 2-2-2
Use the heaviest weight you can for each set.
(After WOD)
For quality:
10 Double Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry/Waiter Walk, pick load, 20 m (one floor length)
9 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
8 Kettlebell Push Press, pick load
Double Kettlebell Overhead Carry, pick load, 20 m
(and so on, down to 1 double KB push press and one 20m carry)
Athlete Instructions
Use the same weight for both exercises. The goal is to break the complex into as few sets as possible: choose the weight accordingly. Use a pair of kettlebells or dumbbells.
WOD
Individual Version:
3 rounds, each round for time, of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Rest 5 mins between each round.
Partner Version
6 rounds for time of:
35 Thrusters, 45/35 lbs
Row, 500/350 m
Athlete Instructions
Complete in teams of 2, alternating rounds.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Tuesday, September 24
The most I can do for my friend is simply be his friend.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
10 m high knees
10 m butt kicks
20-30 seconds of banded steps forward and backward
6 steps, walking lunges
6 lateral lunges (3 per side)
100 m run (increase acceleration each time)
60 secs of rest
(NTE 10:00)
Strength/Skill
5:00 of Skill work: Kipping Toe to Bar (Watch this)
For quality:
20 Strict Toes-to-bars (scale to kipping, then strict or kipping knee to elbow/knee raise)
Plank Hold, 1:30
16 Strict Toes-to-bars
Plank Hold, 1:30
14 Strict Toes-to-bars
Plank Hold, 1:30
Athlete Instructions
Movement Demos
WOD
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Finisher (in/if time remaining)::
4-6 untimed Post Runs. 90% effort. Walk down. Rest as needed before next run.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, September 23
If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.
Warm-up
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20-30 seconds of jumping jacks or single-unders
5-7 Squat Jumps
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, or low-ring muscle-ups
1 x Burgener Warm Up with empty bar (45/35) (see video below)
(NTE 10:00)
Strength/Skill
3 RFQ (Superset)
10 Low Ring Muscle-ups (use as little leg as possible)
Then choose one of the following:
3 sets of 12-15 reps
Or:
Slow and controlled movement, weighted if you want.
WOD
9 rounds for time of:
3 Power Snatches, 135/95 lbs
6 Pull-ups
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Saturday, September 21
All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.
5 Rounds for Time (40:00 Cap):
Individual Version:
400m Sandbag Run/ Carry (if no sandbags left, can run w/ weight vest, med ball, bumper plate)
20 Burpees
20 Plate Ground to Overhead (45/35)
20 DB Overhead Walking Lunge Steps (50/35)
Partner (any split):
400m Sandbag Carry (both athletes run together. One athlete must carry the sandbag or object. Teams can switch carrying the object anytime during the runs.)
30 Burpees
30 Plate Ground to Overhead (45/35)
30 DB Overhead Walking Lunge Steps (50/35)
Friday, September 20
If you tell the truth, you don't have to remember anything.
Warm-up
2 Rounds, not for time, of:
2 minutes of 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, or low-ring muscle-ups
10 Abmat sit-ups or Hollow rocks
5-10 Push-ups, knee push-ups or elevated push-ups
10-20 Second Handstand Hold against wall, or with feet on a box in plank/pike position
(NTE 10:00)
Strength/Skill
(After WOD, if time, optional)
Dumbbell Pull Over 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
8 rounds for quality of:
Run, 400 m
L-Sit, 15 secs
7 Pull-ups
7 Strict Handstand Push-ups
Athlete Instructions
L-Sit, 15 secs / 15 Hanging Knee Raise
Strict Handstand Push-ups / Shoulder Press
Pull-ups- any style.
Shoulder press you choose load. Approximately 50% of 1RM is a good guide.
Movement Demos
Scaled Version:
3 rounds for quality of:
Walk/Jog/Run, 4 mins
30 Hanging Knee Raise
15 Pull-Up/Ring Rows
15 Shoulder Press, pick load
Strength B (can be done instead of WOD)
Same as WOD. Sub 2:00 (if doing Rx version) or 4:00 (scaled version) of heavy sled drags (walking with sled behind you) or pushes (sled in front) for the runs. Rest as needed during the 2:00 or 4:00.
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.
Thursday, September 19
We cannot solve our problems with the same thinking we used when we created them.
Warm-up
2 mins of running, biking, or rowing
-then-
2 rounds (not for time) of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style- see video below)
10 hip and back extensions
10 glute bridges (empty/light barbell)
30 secs of lateral banded steps
(NTE 10:00)
Strength/Skill
Back Squat 8-8-8-8
Use the heaviest weight you can for each set.
Athlete Instructions
Goals
75% 1RM or higher
Movement Demos
Then, 3 RFQ of:
Double Kettlebell Reverse Lunge x20
Athlete Instructions
10 reps/leg.
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
For time:
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Wrist/Forearms
Wall Stretch
Hamstrings
Wednesday, September 18
Discipline is the bridge between goals and accomplishment.
Warm-up
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
4 walking push-ups or inchworm push-ups (see video below)
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
6 down-ups
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
10 deadlifts, empty bar
8 burpees
1 minute of easy jogging, biking or rowing
(NTE 10:00)
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Strict Ring Dips 4x15
Athlete Instructions
3-4 sets of 5-15 reps.
Feel free to do more than 15 reps per set, trying to not exceed your 80% max.
Use a band if necessary.
WOD
5 rounds for time of:
5 Deadlifts, 275/185 lbs (Scale to 60% 1RM)
10 Burpees
Athlete Instructions
For time, or not.
Goals
10:00 or less
Movement Demos
Strength B (can be done instead of WOD)
5x5 Deadlift @ 60%
5x6 Lateral Bounding
Cool Down
Foam Roller, Back, lats, etc
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, September 17
What happens is not as important as how you react to what happens.
Schedule Update: Starting this week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 rounds (not for time) of:
2 mins of easy jogging, biking, or rowing
8 Samson lunge
8 squats (squat therapy style- see video below)
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, or low-ring muscle-ups
(NTE 10:00)
Strength/Skill
(After WOD)
Athlete Instructions
3-4 sets of 8-12 reps per arm.
For quality:
10-20 Wall Walk
Athlete Instructions
Not for time. Slow & controlled.
WOD
Death By Thruster
With a continuously running clock perform:
1 Thruster, 95/65 lbs in the first 1 min
2 Thrusters, 95/65 lbs in the second 1 min
3 Thrusters, 95/65 lbs in the third 1 min
...
Continuing this for as long as you are able.
Athlete Instructions
Rest 5 mins before part 2.
Death By Pull-up/Ring Row
With a continuously running clock perform:
1 Pull-up in the first 1 min
2 Pull-ups in the second 1 min
3 Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Movement Demos
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, September 16
People seldom do what they believe in. They do what is convenient, then repent.
Schedule Update: Starting this week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150 m run)
15 m of high knees
15 m of butt kicks
10 steps of walking lunges
(NTE 10:00)
Strength/Skill
(After WOD)
3 RFQ
10 Power Clean @ 60%
10 DB Bench Press @ 21X1
2 Rope Climb or 5 Rope Lowers or 2:00 Rope Climb Skill Work
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed by 1 min of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Bike is preferred. Use rower if all bikes are taken.
Strength B (can be done instead of WOD)
Alt. EMOM
Hollow Rock
Box Jump
Athletes will follow the 1:00 on/1:00 off of the WOD, alternating between hollow rock + rest and box jump + rest.
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Saturday, September 14
Spread love everywhere you go. Let no one ever come to you without leaving happier. - Mother Teresa
Schedule Update: Starting next week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
10 steps of walking lunges
10 glute bridges
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 or Ring Rows
(NTE 10:00)
WOD
Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Dumbbell Box Step-ups, pick load, pick height
15 Ring Rows
Athlete Instructions
Box step-ups are done alternating feet. You choose height & load.
Make Ring Rows challenging, for example put your feet on the box.
Individual version:
As written
Partner version:
One partner working on AMRAP, other must be in either a bottom-of-squat hold or plank hold.
Friday, September 13
Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. - Lao Tzu
Schedule Update: Starting next week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of banded marching
8 hip & back extensions
30 Seconds of foam rolling for your back/lats
-then-
2 Rounds, not for time, of:
5-7 Deadlifts, empty/light barbell
5-7 Hang Power Cleans, empty/light barbell
5-7 Front Squats, empty/light barbell
5-7 Shoulder Press, empty/light barbell
5-7 Clean & Jerk from mid-shin
(NTE 10:00)
Strength/Skill
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest 2+ minutes between sets.
(After WOD, if time:)
For quality:
Handstand Practice, 4 mins
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking.
Movement Demos
WOD
1 Power Clean, pick load
Every 1 min for 10 mins.
3 Back Squat, pick load
Every 2 mins for 10 mins.
8 Bench Press, pick load
Every 2 mins for 10 mins.
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, September 12
Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful. - Albert Schweitzer
Warm Up
2 rounds of the following (:45 on/:15 rest for each)
Med ball snow angels
Med ball deadlift
Med ball thruster
Bodyweight good mornings
Squat jumps
(NTE 10:00)
Strength/Skill
5 min of jump rope and/or double under practice
Then:
5x10 DB Thruster @ 21X1
WOD
“Jerry”
For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi
Strength B (can be done instead of WOD)
4 RFQ
Athletes will spend 2:00 at each station and work on the assigned movement. Rep count isn’t important, but try to consistently work for as much of the 2:00 as able.
Core work (planks, flutter kicks, hollow rocks) x 2:00
Weighted or ring push-ups x 2:00
Landmine RDL x 1:00/leg
KB Sumo High Pull x 2:00
Cool Down
Banded Shoulders
Banded lower body
Wednesday, September 11
I never thought about success. I always thought about doing the job at hand. My goal was getting through the show that night. - Steve Martin
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds of:
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, or low-ring muscle-ups
5 Walking push-ups or inchworm push-ups (see video below)
10 AbMat sit-ups, Hollow Rocks or V-ups
(NTE 10:00)
Strength/Skill
(After WOD)
For quality:
Side Plank Hold, 6 mins
(Accumulate 1-3 minutes per side)
Landmine Twists 3x 8-12
WOD
For quality:
75 Pull-ups
50 Burpees
100 V-ups
50 Burpees
30 Strict Knees-to-elbows
Strength Option (can be done instead of WOD)
4 RFQ:
15-20 Pull-Up
20-25 V-Up
8-10 Strict Knee-to-Elbow
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, September 10
“A day without sunshine is like, you know, night. “ - Steve Martin
Warm-up
2 minutes of rowing, biking or jogging
-then-
2 Rounds, not for time, of:
20 seconds of single-unders
5 hip & back extensions
8 air squats (Squat Therapy style) (see video below)
10 box step-ups and step-downs, you choose the height
30 seconds of rowing (preferably) or biking or running, try to increase acceleration each round
60 seconds of rest
(NTE 10:00)
Strength/Skill
3 Rounds (superset):
Single Arm Dumbbell Shoulder Press x 8-12/arm @21X1
Pistol Squats x 10-12/each @2111
WOD
3 rounds, each round for time, of:
10 Back Squats, 60% 1RM
15 Dumbbell Push Press, pick load
20 Box Jumps, 24/20 in
25/18 Row Calories
Rest 1:1 between each round.
Strength B (can be done instead of WOD)
Same as WOD. Sub 25 pushups for row cals each round.
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.