WOD - Class Programming
Thursday, July 9
announcements
Sunday session this week: Endurance
rx
AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (125/185 lb)
intermediate
AMRAP 15:
9/12-cal Echo bike
10 pike push-ups
5 hang power cleans (105/155 lb)
beginner
AMRAP 15:
7/9-cal Echo bike
10 push-ups from the knees
5 hang power cleans (35/45 lb)
Skill Work
Rest, stretch, recover.
Intended Stimulus
5+ rounds.
Consistent work-to-rest pace on the handstand push-ups.
Moderate-to-heavy hang power cleans.
Wednesday, July 8
announcements
Sunday session this week: Endurance
rx
5 rounds for time:
15 push presses (105/155 lb)
20 toes-to-bars
Score: Total time
intermediate
5 rounds for time:
15 push presses (75/115 lb)
20 knee raises to chest height
Score: Total time
beginner
5 rounds for time:
10 push presses (35/45 lb)
10 hanging knee raises
Score: Total time
Skill Work
Pre-workout strength
EMOM 8:
1 clean + push press
– Increase weight across as many sets as possible.
Intended Stimulus
10:00-15:00.
Challenging push press loading; 2-3 sets per round.
Maintain consistent toes-to-bar sets with short rest intervals.
Tuesday, July 7
announcements
Congrats to our June Commitment Club athletes (12 or more sessions in the month)!
Heavy Day
rx
On a 20:00 clock:
Build to a 3-rep-max front squat
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
Intended Stimulus
Build to a heavy set of 3 reps.
Make relatively large jumps with 3-4 minutes rest between sets.
Take the bar from the rack.
Monday, July 6
announcements
Congrats to our June Commitment Club athletes (12 or more sessions in the month)!
rx
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (155/225 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
intermediate
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (105/155 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
beginner
AMRAP 10:
3 burpee box step-overs (12/20 in)
3 deadlifts (55/75 lb)
6 burpee box step-overs
6 deadlifts
9 burpee box step-overs
9 deadlifts
etc …
Skill Work
Post-workout accessory
8 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 hollow rocks
:10 rest
Intended Stimulus
Into the round of 15 reps.
Unbroken deadlifts through the round of 9 reps.
Consistent burpee box jump-over pace.
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