WOD - Class Programming
Sunday, July 5
Sunday Session
Olympic Weightlifting
Snatch Focus
Warm-Up
Skill Work
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Saturday, July 4
announcements:
We will be open on July 4 for our normal Saturday 9:30 am Community WOD.
As long as we have RSVP’s, we’ll also be open for Sunday’s Olympic Lifting class with Coach Heather.
“EVA STRONG”
About the workout
Intended Stimulus
In honor of Eva Mireles, who died while shielding her fourth-grade students from a gunman.
15:00-25:00.
5:00 or less per round.
Double-unders together in :30-1:00.
Toes-to-bars split in :20-1:00.
Moderate-to-heavy clean and jerks split in :30-1:00, including transition.
Run together in 2:30 or less.
rx
With a partner, 5 rounds for time of:
24 double-unders, each
19 toes-to-bars, total
2 clean and jerks, total (135/205 lb)
400-meter run, together
– Share all work and complete the run together.
Score: Total time
intermediate
With a partner, 5 rounds for time of:
12 double-unders, each
19 toes-to-bars, total
2 clean and jerks, total (105/155 lb)
400-meter run, together
– Share all work and complete the run together.
Score: Total time
beginner
With a partner, 5 rounds for time of:
24 single-unders, each
19 hanging knee raises, total
2 clean and jerks, total (35/45 lb)
400-meter run, total
– Share all work, including splitting the run for 200 meters each.
Score: Total time
Skill Work
Pre-workout strength:
Build to clean and jerk loading
Friday, July 3
announcements:
We will be open tomorrow on July 4 for our normal Saturday 9:30am Community WOD.
As long as we have RSVP’s, we’ll also be open for Sunday’s Olympic Lifting class with Coach Heather.
“NED”
rx
7 rounds for time of:
11 back squats
1,000-m row
– Use bodyweight for the back squats.
Score: Total time
intermediate
7 rounds for time of:
11 back squats
800-m row
– Use 3/4 bodyweight for the back squats.
Score: Total time
beginner
5 rounds for time of:
11 back squats (35/45 lb)
400-m row
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, July 2
“JT”
rx
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Score: Total time
intermediate
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Score: Total time
beginner
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Score: Total time
Skill Work
Post-workout accessory
8 sets:
:20 hollow rocks
:10 rest:
Wednesday, July 1
“JENNIFER”
rx
AMRAP 26:
10 pull-ups
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
intermediate
AMRAP 26:
5 pull-ups
15 KB swings (26/35 lb)
20 box jumps (20/24 in)
beginner
AMRAP 26:
5 ring rows
10 KB swings (18/26 lb)
15 box step-ups (16/20 in)
– Rest 2:00 between rounds.
Skill Work
Rest, stretch, recover.
Tuesday, June 30
“MICHAEL”
rx
3 rounds for time of:
800-m run
50 GHD back extensions
50 sit-ups
Score: Total time
intermediate
3 rounds for time of:
800-m run
25 GHD hip extensions
50 sit-ups
Score: Total time
beginner
3 rounds for time of:
400-m run
20 Superman arch-ups
20 sit-ups
Score: Total time
Skill Work
Rest, stretch, recover.
Monday, June 29
“Omar”
rx
For time:
10 thrusters (65/95 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Score: Total time
intermediate
For time:
10 thrusters (55/75 lb)
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Score: Total time
beginner
10-15-20 reps for time:
Thrusters (35/45 lb)
Bar-facing burpees
Score: Total time
Skill Work
Pre-workout
EMOM 8:
1 thruster
– Take the barbell from the ground.
– Build to a heavy single.
Sunday, June 28
Rebuild Day!
Warmup:
3 Sets
5 Split Stance Dumbbell RDL
10 Dual DB Bent Over Row to External Rotation
5 Broad Jumps
15sec Bike Acceleration
(increase pace every 5sec)
rest as needed
Strength:
1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 60sec x 3 Sets
2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 60sec x 3 Sets
3) Static Core Hold - 1:00-2:00
Conditioning:
5min AMRAP: 1-2-3-4-5-6....
Single Arm Incline DB Bench Press 60/40lbs R
Single Arm Incline DB Bench Press 60/40lbs L
*1 Turkish Get Up/arm between each set 60/40lbs
rest 2mins
5min AMRAP
1-2-3-4-5-6....
Strict Dips
*5 Cal Row between each set
rest 2 minutes
5min AMRAP
1-2-3-4-5-6....
L-Sit Lift Overs (tap feet on each side = 1 rep)
*5 Cal Bike between each set
Saturday, June 27
announcements
Sunday session this week: Rebuild with Coach Ben
Community WOD
AMRAP 12 with a partner (any split)
10 Shoulder-to-Overhead (115/85)
10 Burpees over Barbell
5:00 Rest
AMRAP 12 with a partner (any split)
1 Building Lap
10 Pull-Ups
Friday, June 26
announcements
Sunday session this week: Rebuild with Coach Ben
rx
For time:
15-12-9
Hang squat cleans (105/155 lb)
5-4-3
Rope climbs (15/15 ft)
Score: Total time
intermediate
For time:
15-12-9
Hang squat cleans (95/135 lb)
5-4-3
Rope climbs (12/12 ft)
Score: Total time
beginner
For time:
15-12-9
Hang squat cleans (35/45 lb)
5-4-3
Pull-to-stands
Score: Total time
Skill Work
Pre-workout strength
EMOM 8:
3 hang squat cleans
– Build in load to heavier than workout load.
Thursday, June 25
announcements:
Sunday session this week: Rebuild with Ben
rx
Every 3:00 for 10 rounds:
10 DB push presses (35/50 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
intermediate
Every 3:00 for 10 rounds:
10 DB push presses (25/30 lb)
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
beginner
Every 3:00 for 10 rounds:
10 DB push presses (10/15 lb)
5 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday, June 24
rx
30-20-10 reps for time:
Front-rack reverse lunges (95/135 lb)
Knees-to-elbows
Calorie bike
Score: Total time
intermediate
26-16-6 reps for time:
Front-rack reverse lunges (75/115 lb)
Knees-to-elbows
Calorie bike
Score: Total time
beginner
20-10-5 reps for time:
Front-rack reverse lunges (35/45 lb)
Hanging leg raises
Calorie bike
Score: Total time
Skill Work
Pre-workout strength
4 sets:
8 alternating front-rack reverse lunges
– Build to slightly heavier than workout load.
Tuesday, June 23
Heavy Day!
rx
For load:
Deadlift
5-5-5-5-5
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Rest, stretch, recover.
Monday, June 22
rx
2 rounds for time:
100 double-unders
50 Russian KB swings (53/70 lb)
100-m KB suitcase carry (53/70 lb)
Score: Total time
intermediate
2 rounds for time:
60 double-unders (100 singles)
50 Russian KB swings (35/53 lb)
100-m KB suitcase carry (35/53 lb)
Score: Total time
beginner
2 rounds for time:
60 single-unders
40 Russian KB swings (18/26 lb)
100-m KB suitcase carry (18/26 lb)
Score: Total time
Skill Work
Post-workout skill
Accumulate:
10 Turkish get-ups/arm
– Use workout kettlebell if possible.
Sunday, June 21
Sunday Strength Session
3 RFQ, Superset:
10-12 SA DB Row/side
7-10 Back Rack Barbell Lunge (14-20 total)
Accumulate 2:00 Plank Hold
Then:
5 sets:
10 weighted dips (dips)
50-meter dumbbell farmer’s carry
– Rest as needed between sets. Build to a heavy set of 10 dips.
– Use a farmer’s carry load that allows you to complete each effort unbroken.
Saturday, June 20
announcements
Sunday session this week: Strength Session w/ Coach Heather
Community WOD
AMRAP 25
Buy-In: 6 Post Runs - Relay style. One athlete at a time. When Partner A gets back, B starts their run. 3 post runs each.
In remaining time: (one partner working at a time, any split of work)
22/30 Cal Echo Bike
30 KB Snatches (53/70)
30 Burpees
Friday, June 19
announcements
Sunday session this week: Strength Session w/ Coach Heather
Heavy Day
rx
For load:
Back squat
5-5-5-5-5
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout finisher
AMRAP 1:
Max-reps back squat
– Use 80% of today’s heaviest set for 5 reps.
– Bar stays on the athlete’s back for the full minute.
Thursday, June 18
announcements
Sunday session this week: Strength Session w/ Coach Heather
rx
Every 3:00 for 8 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.
Score: Total time
intermediate
Every 3:00 for 8 rounds:
200-m row
5 box jumps (20/24 in)
– Record the time for each round.
Score: Total time
beginner
Every 3:00 for 8 rounds:
100-m row
5 box jumps (12/12 in)
– Record the time for each round.
Score: Total time
Skill Work
Post-workout skill
On a 10:00 clock:
Handstand work and/or candlestick progression
Wednesday, June 17
“Gwen”
rx
For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
For load:
15-12-9 hang clean to overhead
– No time limit; rest as needed between sets.
Score: Load
Skill Work
Pre-workout strength
On a 12:00 clock:
Work up to a moderately heavy set of 10 clean and jerks
Tuesday, June 16
announcements
Thanks to everyone who came out and attended our potluck. We had an awesome turnout and such a great spread of food! So grateful for our community and for all of you.
It’s getting hotter and sweatier around the gym. This is a reminder to please wipe down your equipment after use, so it’s clean and ready for the next athlete. Thanks!
rx
5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups
Score: Total time
intermediate
4 rounds for time:
800-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups
Score: Total time
beginner
3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups
Score: Total time
Skill Work
Rest, stretch, recover.