Strength: Strict Press, 10, 8, 6, 4. Increase weight every set. WOD: For Time 3 rounds of 15 Push Press (135/95) 30 ABMAT Sit Ups 60 Double Unders Record time then on your own: Tabata: Plank 25 min cap
Skill: RDL, Light to get used to the movement, 5×5 WOD: 4 Rounds With 25 minutes on the clock complete, 4 Rounds of: 400 Meter Run 10 Deadlifts (225/185) 2 Min Rest *Record your time for every round Then with whatever time you have left or after class complete: Not For Time of: 3 Rounds 10 Dips […]
Rope Slam Shoot Through Hip Band Walk Double KB Swing TRX Row Rower Knee to Ball GHD Ab Hold Sled Push 30:20 2x 30:20 2x 20:20 1x
Strength: Floor Press, 4×8, Work up to a heavy 8 reps, 7 min WOD: Mario B 30 Min AMRAP of 12 Deadlifts (225/185) 12 Toes to Bar 12 Burpees 12 HRPU
Strength: Front Squat, 5×2, 2 Sec down, 1 Second Up, Work up to a heavy 2 reps, every 2 min. WOD: For Time 21 Thrusters (105/75) 7 Rope Climbs 15 Thrusters (105/75) 5 Rope Climbs 9 Thrusters (105/75) 3 Rope Climbs then 12-9-6-3 HSPU Vertical Jumps 25 min cap
Strength: Hang Clean + Squat Clean Complex, 7×2, 10 min on the clock WOD: 25 Min AMRAP 40 Wall Balls (20/14) 20 Burpees 10 Clean and Jerks (135/95) 200 Meter Wall Ball Run (to A1 sign and back)
Strength: Death By Power Snatch, 75% (10 min max) WOD: 5RFT Once you fail to complete the # of Power Snatches in the minute move right into 5 Rounds of: 5 Power Snatches (155/105) 10 Box Jumps (30/24) Then 50 Alt Pistols Record final time on the clock 35 minute cap
Skill: Toes to Bar (introduce new mod as well) WOD: For Time 1 Mile Run (Run to Dominos and back) *Record your time *2 Min rest 30 Toes to Bar 60 Double Unders 20 Toes to Bar 40 Double Unders 10 Toes to Bar 20 Double Unders Record your time final time on the clock […]
Strength: Back Squat, 5×3, Find New 3RM, Every 2 min WOD: 8RFT Part A: 20 Wall Balls (20/14) 10 Burpees Part B: 10 Thrusters (95/65) 20 C2D Push Ups ***Do 2 rounds of Part A, then 2 rounds of Part B, 2 rounds of A, and finally 2 rounds of B 25 min cap
WOD: Tom W 6RFT 200 Meter Sandbag Carry (40/20) (or KB, or anything) 10 DB Alt. Snatches (50/35) 1 for 1 20 Box Jumps (24/20) 30 Double Unders 40 min cap
Strength: Shoulder to Overhead, 5, 5, 3, 3, 3 (start at 75% and add weight as needed) WOD: Fight Gone Bad Alt Kb Thruster (35/25) Burpee Crunch to Press (25/15) Hi-Low Plank Push Press (75/45) 5 Rounds In this workout you move from each of five stations after a minute. This is a five-minute round […]
Strength: Snatch, 80%, Every 30 seconds 1 rep, (12 reps – 6 Minutes) WOD: For Time 3 Rounds 5 Muscle Ups (10 Pull Ups) 7 Squat Snatches (95/65) 9 Broad Jumps into 2 Rounds of 400 Meter Run 25 Barbell Curls (75/45) 25 min cap
Strength: Deadlift, 6,x4, 85%, Every 90 Seconds WOD: For Time 21-15-9 Deadlift (225/155) HSPU Weighted Crunch (45/25) Lateral Bar over Burpees 25 min cap
Sled Push Tire Flip Rower Rope Slam Bicep Curl Shoot Throughs Squat Jumps Push Ups 8 Rounds at each station 20:10 1 min rest between rounds
50 Ring Dips 50 Weighted Jump Rope 50 Wall Balls (20/14) 50 KB SDHP (70/55) 50 Toes to Bar 50 S2O (75/45) 50 Power Snatches (75/45) 50 ABMAT Sit Ups 50 Hollow Rocks 50 Alt Pistols For Time 35 min cap You can perform the exercises out of order. You cannot move onto an exercise […]
Teams of 3, 4 or 5 30 Min AMRAP Everything is performed in a relay fashion 20 Cal Row 20 Slam Balls (50/30) 200 Meter Run 20 KBS (70/55) 20 Box Jump Overs (24/20) Everyone will begin the workout with the Row. Once your teammate in front of you finishes the row then you can move […]
Strength: Front Squats, 7×2, 85%, EMOM WOD: “EMOMs” Min 1: 10 Front Squats (135/95) Min 2: 3 Rope Climbs Min 3: 12 Front Rack Lunges (135/95) 1 for 1 Min 4: Rest 5 Rounds total *Record if reps were modified
Strength: Clean, Work up to a 5 Rep TNG, 15 minutes WOD: 2 Minutes on, 1 Min off for 5 Rounds of 7 Cleans (135/95) 7 Shoulder to Overheads (135/95) 7 Pull Ups 40 Double Unders *after your 1 min rest pick up where you left off until all the rounds are complete *Record your […]
Strength: Floor Press, 5, 5, 3, 3, 3, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00) WOD: 18 Min AMRAP 12 HRPU 15 Box Jumps (24/20) 18 KB Box Step Overs (50/35) (Hold 1 KB How you wish, step onto box then off box onto the other side)
Farmer’s Carry Rower Rope Slam Curl to Press Tire Flip Plate Burpee Shoot Throughs W/ Push up and Dip Sumo Squat Hand Stand Hold or Plank rd1: 2x 30:20 rd 2: 2x 30:30 rd 3: 1x 20:20
Strength: S2O, 4×9, Every 2 min (3 Strict, into 3 Push press, into 3 Push Jerk) *warm up to a heavy 3 rep strict press before beginning 4×9 REPEATED ON: 9.14.15 WOD: Fight Gone Bad S2O (75/45) Shoot Throughs SDHP (75/45) Hollow Rocks KBS (55/40) In this workout you move from each of five stations […]
Strength: Deadlift, 6×4, 80%, Every 90 sec WOD: “Ladder” – 25 min For Time 10-9-8-7-6-5-4-3-2-1 200 Meter Run 10 Box Jumps (24/20) 10 Alt. Pistols (1 for 1) 10 Slam Balls (50/30)
Strength: Snatch, 7×2, TNG, 10 min WOD: “Team Challenge” Groups of 5 Complete the following as fast a possible: 3000 Meter Row 50 Rope Climbs 150 Toes to Bar 200 Power Snatches (75/45) 250 Burpees 300 Air Squats *25 Min Cap *You can only be working on tw0 exercises at the same time. Only two […]
Strength: Back Squat, 6×3, 85%, Every 90 sec WOD: Every 3 min for 21 min 25 Double Unders 16 Wall Balls (20/14) 9 Power Cleans (135/95) 25 Double Unders *Record whether it was all completed in the designated time and whether reps were modified. *If you fail to complete the work in the designated time […]
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