WOD - Class Programming
Saturday, January 18
“Some people never go crazy. What truly horrible lives they must lead.” - Charles Bukowski
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Individual: As Written
Partner: Any Split - AMRAP 30
Friday, January 17
“I have not failed. I've just found 10,000 ways that won't work.” - Thomas Edison
Warm-up
3 rounds, not for time, of:
1 min of easy biking, rowing, or jogging
30 seconds of foam rolling your lats and low back
20 seconds of lateral banded steps
7 hip & back extensions
10 stiff legged deadlift, empty bar 45/35 lbs
10 glute bridges, empty bar 45/35 lbs
6 box step-ups and steps-downs, you choose the height
Strength/Skill
(AFTER WOD)
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
Landmine Twist
12-12-12
WOD
15-12-9 reps, for time of:
Deadlift, 275/185 lbs
Box Jump, 24/20 in
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Thursday, January 16
“It is better to be hated for what you are than to be loved for what you are not.” - Andre Gide
Warm-up
x2
Cardio
Shoulders
Hip Extension
Ankles
Snatch Warmup
Strength/Skill
20 min to find a heavy snatch rep
WOD
Complete as many rounds as possible in 15 mins of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
35 Single Unders
15 Sit-ups
Cool Down
Banded Shoulders
Wednesday, January 15
“Try not to become a man of success. Rather become a man of value.” - Albert Einstein
Warm-up
2 rounds, not for time, of:
45 seconds of jumping jacks or single-unders
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 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups
10 kettlebell Russian swings, light/moderate load
Strength/Skill
(Before WOD)
Single Arm DB Row
24-24-24-24 (12L/12R)
(AFTER WOD, if time)
3 RFQ
Front Rack Carries - 100ft
DB Front/Lateral/Bent Over Raises x10
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Tuesday, January 14
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” - Albert Einstein
Warm-up
EMOM 12’
Min. 1, 5, 9: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6, 10: 30 m of high knees + 30 m of butt kicks
Min. 3, 7, 11: 6 bent over rows + 3-4 burpees
Min. 4, 8, 12: rest
Strength/Skill
Skill Work: Handstand Hold/HSPU
5 rounds for quality of:
5 Weighted Strict Pull-ups, pick load (Pull-Ups)
7 Strict Handstand Push-ups (Shoulder Press)
Handstand Walk, 7 m (Overhead Carry)
Athlete Instructions
Movement Demos
WOD
For distance:
Row: 10 Min max distance
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.
Monday, January 13
“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” - Albert Einstein
Warm-up
2 rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
10 hollow rocks or v-ups
5-7 PVC pipe shoulder pass-throughs (feel free to use a light band if it treats your shoulders better)
10 air squats
Strength/Skill
(AFTER WOD, if time)
Goblet Lunges
24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per leg
WOD
Every 1 min for 30 mins, alternating between:
1 Overhead Squat, pick load
10 GHD Sit-up/Candleticks/Weighted V-Ups/V-Ups
Rest 1 min
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, January 11
The most inspiring thing you can do is to live so fully in alignment with your goals that others stop to wonder why they’ve been settling for less.
Ryan Fisch
Warm-up
2 rounds, not for time, of:
2:00 cardio
10 Samson lunge
20 seconds of jumping jacks or single-unders
10 air squats
10 side lunges (5 each leg)
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
Strength/Skill
-
WOD
AMRAP 30:
Run, 400 m
15 Pull-ups (or 1 rope climb/ legless rope climb)
10 L Kickstand Squats (or pistols), pick load
100 Jump Ropes (doubles or singles)
10 R Kickstand Squats (or pistols), pick load
10 Pull-ups (or 1 rope climb/ legless rope climb)
Partner Version:
AMRAP 30
Run, 400 m (together)
20 Pull-ups (any split - or 1 rope climb each)
20 L Kickstand Squats, pick load (or pistols - any split)
200 Jump Ropes (doubles or singles - any split)
20 R Kickstand Squats, pick load (or pistols - any split)
20 Pull-ups (any split - or 1 rope climb each)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Friday, January 10
Growth isn’t found in comfort zones.
Ryan Fisch
Warm-up
3 minutes of easy jogging, biking or rowing
–then–
2-3 sets, not for time, of:
5-7 hip & back extensions
3-5 deadlifts, empty/light barbell
3-5 hang muscle cleans, empty/light barbell
3-5 hang power cleans, 2 secs in the receiving position, empty/light barbell
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, 2 secs in the receiving position, empty/light barbell
Strength/Skill
(AFTER WOD)
For time:
75 Russian Kettlebell Swings, pick load
Rest, then:
Close Grip Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use a barbell or a pair of dumbbells.
4 sets of 8-12 reps
WOD
5 rounds for time of:
12 Deadlifts, 115/75 lbs
9 Hang Power Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, January 9
Uncommon decisions lead to uncommon results. If people are questioning your discipline, it’s because it’s exposing their own insecurities.
Ryan Fisch
Warm-up
x2
No foot strap rowing x 1 min
Then:
Shoulder work
Hip/Ankle
Inchworm
Scorpion/Scarecrow
Strength/Skill
5x5 Snatch Balance
WOD
AMRAP 20
10 Pushups
15 Air Squat
20 Row Cal
Cool Down
Banded lower body
Wednesday, January 8
Mediocrity thrives where discipline is absent. The harder the path, the rarer the competition. If the road feels lonely, it’s because you’re on the right one.
Ryan Fisch
Warm-up
3-5 minutes of easy jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10-15 m high knees
10-15 m butt kicks
10 steps of walking lunges
20 seconds of lateral banded steps
100 m run (increase speed each round)
60 secs of rest
Strength/Skill
5x5 Overhead Squat
60% 1RM
WOD
Each for time:
Run: 8x 200 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
38 seconds or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
55 seconds or less per sprint
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, January 7
Softness is the norm. Excuses are the culture. But every disciplined choice you make is a quiet declaration that says, “I’m not like them.” Be so consistent that you make mediocrity uncomfortable.
Ryan Fisch
Warm-up
3 rounds, not for time, of:
1 minute of jogging, biking or rowing (increase pace each round)
7 hip & back extensions
5 hang power cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 power cleans, starting just below the knee (empty/light barbell)
5 power cleans, starting from mid-shin (empty/light barbell)
Strength/Skill
Power Clean 1-1-1-1-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Superset with:
Depth Drop + Box Jump, max height : 5x3
Rest as needed between efforts.
WOD
5 rounds for quality of:
3 Broad Jumps
9 Tuck Jumps
Athlete Instructions
Broad Jumps- for max distance.
Tuck Jump- for max height.
Rest 1-2 minutes between rounds.
Then:
For quality:
Plank Hold, 3 mins (Any plank works here)
Then:
Barbell Glute Bridge 10-10-10
Athlete Instructions
3 sets of 5-10 reps.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, January 6
If doing the opposite of everyone else feels uncomfortable, you’re probably on the right track. Mediocrity never questions itself.
Ryan Fisch
Warm-up
2 minutes of easy biking, jogging or rowing
-then-
3 sets, not for time, of:
8-10 air squats, squat therapy style
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 wallball
30 seconds of biking, rowing or jogging (try to increase pace set after set)
-60 seconds of rest-
Strength/Skill
(AFTER WOD)
For quality:
Chin Over Bar Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes
(Or with Ring rows hold the rings to your chest).
Movement Demos
Superset with:
For quality:
30 Dips or Low Ring Muscle-ups (if you have C2B and Ring Dips)
Athlete Instructions
10-30 reps. Use as little leg as possible.
Movement Demos
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
15 Thrusters, 75/55 lbs
12 Pull-ups
9/6 Air Bike Calories
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Saturday, January 4
The less you talk, the more you're listened to.
Strength/Skill
(After WOD, optional)
3 RFQ (Superset)::
Dumbbell Hammer Curl 10-10-10
Movement Demos
12 Tempo Push-ups @5555
Movement Demos
Turkish Get-Up
(1:00 R/1:00 L)
Movement Demos
WOD
“The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations
Friday, January 3
The world is run by those who show up. — April Conway
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of jumping jacks
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)
Strength/Skill
-
WOD
For time:
10 Chin-ups
10 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
9 Chin-ups
9 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
8 Chin-ups
8 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
7 Chin-ups
7 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
6 Chin-ups
6 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
5 Chin-ups
5 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
4 Chin-ups
4 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
3 Chin-ups
3 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
2 Chin-ups
2 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
1 Chin-up
1 Hang Power Snatch, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
35:00 cap
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Thursday, January 2
It’s never too late to have a good day. — Carolyn Kettler
Warm-up
2-4 minutes 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 & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 broad jumps
Strength/Skill
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or more
More Likely time / rounds:
60% 1RM or more
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
60-80 reps/movement.
Accumulate, partitioning as needed.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Wednesday, January 1
Even one step a day gets you 365 steps farther in a year. — Andie Daniels
New Year’s Day Schedule
We’re offering the 12pm and 5:30pm classes on Jan. 1. These classes will be RSVP-dependent. If there are people signed up, we’ll coach them. Note: There will be no 5:30am or 7:30am on Wednesday.
Check Zen Planner before coming. If we cancel a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 hip & back extensions
-then-
2 sets, not for time with an empty barbell, of:
3 deadlifts, start from mid-shin
3 hang muscle cleans, start from just above the knee
3 strict presses
3 muscle cleans, start from mid-shin
3 push presses
3 power clean and jerks
Strength/Skill
Power Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM Power Clean & Jerk
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% or higher of 1RM Power Clean & Jerk
Movement Demos
WOD
5 rounds for quality of:
3 Max Effort Broad Jumps
10 Dumbbell Floor Press, 50/35 lbs
3 Max Effort Broad Jumps
8 L/8 R Dumbbell Single Leg Deadlifts, 50/35 lbs
Athlete Instructions
Goals
Unbroken sets
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Tuesday, December 31
Stop thinking about your problems and make someone else happy. — Sonja Jewell
New Year’s Eve/New Year’s Day Schedule
These classes will be RSVP-dependent. If there are people signed up, we’ll coach them.
Check Zen Planner before coming. If we end up canceling a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral lunges
10 Samson stretch
8 air squats, squat therapy style
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
Strength/Skill
(After WOD, if time. Optional)
Dumbbell Row 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
3 rounds for time of:
Run, 800 m
24 Pull-ups (or 8 Bar Muscle-Up)
60 Air Squats
Athlete Instructions
For time, or not.
Pull-ups- any style.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
29:00
Cap: 35:00
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, December 30
I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.
New Year’s Eve/New Year’s Day Schedule
These classes will be RSVP-dependent. If there are people signed up, we’ll coach them.
Check Zen Planner before coming. If we end up canceling a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
3 mins of easy jogging, biking or rowing
-- then --
2 rounds, not for time, of:
45 secs of running, biking, or rowing (try to increase pace set after set)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
10 hollow rocks or sit-ups
30-45 seconds of rest
Strict Pull-Up Program: I’ve noticed there are a couple members working this program. I’ll be sending them a separate document with the program, but won’t be adding to the normal WOD page each day. If you’d like to receive this program for future work, just reach out and I’ll email over to you!
Strength/Skill
(After WOD)
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
Or:
Accumulate 2-5 min plank hold
WOD
10 rounds, each round for time, of:
8 Toes-to-bars (Candlesticks)
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Other Equipment Conversions
Calorie Conversions: Bike (12/8), Concept 2 Rower (15/10)
Goals
Super Fitness Robot time / rounds:
All toes-to-bar unbroken; 18 secs or less on the bike
More Likely time / rounds: (consider scaling if this seems unrealistic)
All toes-to-bar broken up as needed; 30 secs or less on the bike
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, December 28
Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.
WOD
Individual version:
Buy in:
75 Russian Kettlebell Swings, pick load
Then,
3 rounds of:
Farmer Carry, pick load, 200 ft
2. 3 rounds of:
Front Rack Carry, pick load, 200 ft
3. 3 rounds of:
15 Air Bike Calories
12 Knees-to-elbows (Hanging Knee Raise)
15 Dumbbell Push Jerks, 50/35 lbs (DB Push Press)
Partner Version:
Buy in:
125 Russian Kettlebell Swings, pick load
Then, 5 rounds of:
Farmer Carry, pick load, 200 ft
2. 5 rounds of:
Front Rack Carry, pick load, 200 ft
3. 5 rounds of:
15 Air Bike Calories
12 Knees-to-elbows (Hanging Knee Raise)
15 Dumbbell Push Jerks, 50/35 lbs (DB Push Press)
Partners alternate movements on final part. For example, Athlete A does the bike cals, then B does the Knee to Elbow, then C does the DB Push Jerks, and so on.
Friday, December 27
Time and memory are true artists; they remould reality nearer to the heart's desire.
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
1 minute of foam roller of lats and low back OR 30 seconds of passive bar hang (the goal is to feel a nice stretch in your lats)
20 seconds of lateral banded steps
5-10 bootstrappers
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
6 steps of walking lunges with bar overhead in press width grip (if possible)
6 front squats, empty bar (3 seconds pause in the bottom position)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 inchworm push-ups (they can become down-ups in round 2 and burpees in round 3)
Strength/Skill
Bulgarian Split Squat 24-24-24-24
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per leg
Note: if you don’t have access to an elevated surface, do lunges instead (3-4 sets of 8-12 per leg)
Movement Demos
Strict Pull-Up Program (Day 12 of 20) - on own, outside of class programming
• Active Pull-up Bar Hang, 1 x 120sec
Accumulate 90-120 secs.
By now you’re probably realizing these things aren’t easy. You’re so much stronger
today, though, so we’re upping the volume! Compare to Day 4’s 90 second effort.
Today is a full 30 seconds longer. Stay active by pressing down on the bar.
*Break things up as needed, but aim for big sets.
• Hollow Hold, 3 x 20sec
These should be feeling a bit easier now. If switching back and forth between hollow
holds and tuck holds, see if you can increase your time in the hollow hold. Whatever
you do, attempt to work the entire 20 seconds. No breaks any more!
• Segmented Ring Row, 3 x 10
3x8-10 reps
We first saw these on Day 4. There are 2 pauses here: one at the very beginning, and
one at the top of the rep. Initiate the pull with your lats by pressing down on the rings.
This should feel similar to your Scap Pull-ups on Day 8. Hold the top position for 1-2 secs.
*Try increasing difficulty from Day 4 by moving your feet to allow your torso to flatten, even
if only a couple of inches.
WOD
4 rounds, each round for time, of:
10 Front Squats, 60% 1RM
12 Chest-to-bar Pull-ups
14 Lateral Burpee Over Bars
Rest 4 mins between each round.
Athlete Instructions
No rack unless necessary.
Goals
Super Fitness Robot time / rounds:
1:50 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
3:00 per interval
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.