Archive for WOD – Page 2

February 13, 2020

WOD: 022013

Metcon (6 Rounds for reps)
"Moscow Mule"
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike

February 12, 2020

WOD: 022012

Metcon (AMRAP – Rounds and Reps)
"Venti"
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

*Single Arm Power Snatches: Alternate Arms Every Rep
*Single Arm Push Presses: Alternate Arms Every 5 Reps

Overtime: Midline (Max reps)
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

February 11, 2020

WOD: 022011

Bench Press (Weight)
12 minutes to build to a Heavy Set of 3
Metcon (AMRAP – Reps)
"Swole Cycle"
Tabata Intervals:
Strict Pull-ups
Bike Calories
Push-ups
Bike Calories

Tabata = 8 Rounds of :20 On, :10 Off

Metcon (Time)
Overtime: Post Class
Rowing Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

February 10, 2020

WOD: 022010

Hang Squat Clean (Weight)
12 minutes to:
Work up to a Heavy SIngle
Metcon (AMRAP – Reps)
"Underrated"
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
*Continue adding 1 rep of hang squat cleans after each set of double unders
Overtime: Back Squat Wave (Weight)
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%
**Use % of Back Squat 5RM

February 8, 2020

WOD: 022008

Metcon (AMRAP – Reps)
Partner WOD
"Fight Gone Crazy"
5 Rounds
Min 1 – Cal Row
Min 2 – MB sit-ups (20/14)
Min 3 – Box Jumps (24/20)
Min 4 – Pull-ups
Min 5 – Push-ups
*There will be a 10 second rest built in after each round for transition.

February 6, 2020

WOD: 022006

Muscle Snatch (Weight)
10 minutes to:
Build to Moderate Set of 3 Muscle Snatches
*Not touch and go
*Moderate to heavy
Metcon (5 Rounds for reps)
"Four Square"
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

Athletes Build in Weight Over the 5 Rounds

February 5, 2020

WOD: 022005

Metcon (Time)
"Arm & Hammer" (30 min CAP)
Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

Overtime: Midline (Max reps)
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit

Overtime is done after class if you are needing or wanting some extra accessory work

February 4, 2020

WOD: 022004

Strict Gymnastics (Max reps)
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
Metcon (AMRAP – Rounds and Reps)
"Bubbles"
AMRAP 12:
10 Burpees
25 Double Unders

February 3, 2020

WOD: 022003

Metcon (5 Rounds for reps)
"Dead Space"
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 10 Meter Shuttle Runs
Overtime: Back Squats (Weight)
"Post Class"
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%

Percentages of your 5RM Back Squat

February 1, 2020

WOD: 022001

Metcon (AMRAP – Reps)
"Deep End"
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
Overtime: Muscle Ups (Max reps)
10-15 minutes of:
Bar or Ring Muscle Up Practice

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