WOD - Class Programming
Saturday, January 25
"Only through an inner spiritual transformation do we gain the strength to fight vigorously the evils of the world in a humble and loving spirit."
— Dr. Martin Luther King Jr.,
WOD
For time:
Individual:
70 V-ups (Alt. Single Leg V-Ups/Med Ball Sit-Ups)
Run, 1 mi
70 Burpees
Run, 1 mi
Partner:
100 V-ups (Alt. Single Leg V-Ups/Med Ball Sit-Ups) - any split
Run, 1 mi - together
100 Burpees - any split
Run, 1 mi - together
Friday, January 24
"I know that love is ultimately the only answer to mankind's problems."
— Dr. Martin Luther King Jr.,
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking, or jogging
30 seconds of foam rolling your lats and low back
10 hip & back extensions
3-5 deadlifts, starting from mid-shin, empty barbell
3-5 muscle cleans, starting from mid-shin, empty barbell
3-5 front squats, empty barbell
3-5 hang squat cleans, starting from just above the knees, empty barbell
3-5 squat cleans, starting from mid-shin, empty barbell
Strength/Skill
Part I:
For quality:
10 L/10 R Single Leg Box Jumps, pick height
Movement Demos
Part II:
1 Squat Clean, pick load
Every 30 secs for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot:
Squat Clean- 70% 1RM or more
More Likely:
Squat Clean- 50% 1RM or more
Movement Demos
WOD
:45 on/:15 rest for each of the following:
Candlestick/V-Up/Sit-Up
Side Plank R
Hollow Rock/Hold
Side Plank L
Russian Twist
Forearm Plank
Flutter Kick
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, January 23
"It is not enough to say, 'We must not wage war.' It is necessary to love peace and sacrifice for it. We must concentrate not merely on the negative expulsion of war, but the positive affirmation of peace."
— Dr. Martin Luther King Jr.,
Warm-up
2-3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral lunge
20 seconds of forward lunge
2-3 inchworm
Shoulder rotations
10 sit-ups, hollow rocks or v-ups
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Clean & Jerk, 50/35 lbs
Box Jump, 30/24 in
Athlete Instructions
Rest 5 mins before the next part.
21-15-9 reps, for time of:
Bike Cals
Toes-to-bar (Hanging Knee Raise)
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.
Wednesday, January 22
"Hate is too great a burden to bear. I have decided to love."
— Dr. Martin Luther King Jr.,
Warm-up
2 rounds, not for time of:
2 mins of running, biking, or rowing
6-8 hip & back extensions
1x Snatch warm-up with pvc + empty bar, 45/35 lbs
Strength/Skill
(After WOD)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yard (4x 50 yd)
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 4:21 or less
Women- 4:59 or less
More Likely time:
Men- 6:30
Women- 7:15
(consider scaling if this seems unrealistic)
Other Equipment Options
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, 250 m on the Concept 2 Rower
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, January 21
"Love is the greatest force in the universe. It is the heartbeat of the moral cosmos. He who loves is a participant in the being of God."
— Dr. Martin Luther King Jr.,
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of forward lunge
10 air squats
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 wall ball shots or 10 barbell thrusters (for both options, choose a lightweight)
Strength/Skill
Skill: Rope Clamp/Legless Work
(After WOD)
Dumbbell Skull Crusher 12-12-12
Movement Demos
WOD
40 Wall Balls, pick load, pick height
20 Pull-ups or 4 rope climbs
30 Wall Balls, pick load, pick height
15 Pull-ups or 3 rope climbs
20 Wall Balls, pick load, pick height
10 Pull-ups or 2 rope climbs
10 Wall Balls, pick load, pick height
5 Pull-ups or 1 rope climb
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, January 20
"I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant." — Dr. Martin Luther King Jr.,
MLK Holiday Schedule
Normal schedule. Classes will run if athletes sign-up. Check Zen Planner within 1 hour of class time to verify class is happening.
Other news:
The Craven Street bridge has re-opened!
Warm-up
Not for time:
1 minute of rowing, jogging or biking, roughly 50% effort
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
8 Bench presses, empty barbell (or floor presses)
Strength/Skill
(Before WOD)
15 min to find your best Bench Press 1 rep max lift.
(After WOD)
Dumbbell Overhead Tricep Extension 12-12-12-12
WOD
4 rounds for time of:
Row, 500 m
12 Bench Press, 60% 1RM
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike, Assault Echo bike
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
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.