WED, NOV 13, 2024

WOD

1) For Time

50 sit-ups - Buy in

4 RFT

Run 100 m ( Parking lot loop )

Bike Erg 500/450m

Bike Echo 500/450m

Row 250/225m

Ski 250/225m

50 sit-ups - Cash Out

Tues, NOV, 12, 2024

WOD

1) 3 RFT

Row 250/225m

20 One arm DB snatch Rx1 70/50, Rx2 60/40, Rx3 50/25

20 HSPus Rx2 12 HSPus , Rx3 20/15 push-ups

2) Shoulder Press

5 x 2 ascending

3) 11 min Amrap

10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

20 Box jump overs 24/20

10 Hang Clean /Jerk - same

5 Burpees over Bar

Mon, Nov 11, 2024

WOD

1) 2 min Max effort Wallball 20/14#

Rest 1 min then

3 min Max calorie Row

Rest 1 min then

4 min Max calorie Erg

2) Deadlift

5 x 4 ascending

3) 3 RFT

Dus Rx1 100, Rx2 50, Rx3 150 singles

25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

26 KB Fwd lunges - same

Fri, Nov 8, 2024

Wod

1) 8 min EMOM:

Shuttle Run d/b Rx1 6 Rx2 5 Rx3 4

15 Single arm Hang Clean and jerks

15 Single arm Hang Clean and jerks (on other arm)

10 Turkish sit-ups with db

Rx1 45/25 Rx2 35/20 Rx3 25/15

2) Bench

10-8-6-4-2 ascending

3) 8 min EMOM

Bar hang Rx1 :40 Rx2 :30 Rx3 :20

Handstand hold against wall Rx1 :40 Rx2 :30 Rx3 :30 plank

Thurs, Nov 7, 2024

Wod

1) 7min AMRAP

20 Wallballs 20/14#

20 Box jump overs

2) 4 sets:

2 Front Squats + 3 Backsquats ascending

3) For Time:

Echo bike Rx1 30/24 Tx2 25/20 Rx3 20/16

20 Front Rack Lunges Rx1 135/95 Rx2 115/75 Rx3 95/65

Echo bike Rx1 30/24 Tx2 25/20 Rx3 20/16

Wed, Nov 6, 2024

Wod

For Time:

Buy in: 800 meter run with Sandbag or Wallball Rx1 30/20# Rx2 20/14#

40 ground to overhead with plate Rx1 45/35# Rx2 35/25

1000/900m BikeErg

30 ground to overhead

1.0/.9km Echo Bike

20 ground to overhead

1000/900m BikeErg

10 ground to overhead

Cashout 800 meter run with sandbag or WB

*Rx+ with a vest 20/14

Tues, Nov 5, 2024

Wod

1) 3 RFT:
500/450 meter row
10 hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55

2) Every :90 for 6 sets

2 Snatch pulls + 1 power snatch

Start at 60% and ascend

3) 2:00work/:30rest x4 sets

Ski cals Rx1 25/20 Rx2 22/17 Rx3 18/14

Max push-ups in remaining time

Mon, Nov 4, 2024

Wod

1) For Time:

50/40cal Bike Erg

40 pistols Rx2 30 Rx3 20

20 power cleans Rx1 155/105 Rx2 135/95 Rx3 115/75

2) Backsquat

10-8-6-4-2 ascending

3) Tabata (:20on/:10off) x8

Toes to Bar

then straight into

Tabata of Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35

Fri, Nov 1, 2024

WOD

1) 3 x Lsit Holds

30 sec hold w/1 min rest

Then

3 x GHD holds

30 sec hold w/1 min rest

2) Bench Press

5 x 2 ascending

3) Row Sprints

5 x 500/450m

W/1 min rest

Thurs, Oct 31, 2024

No 6:30pm class today

WOD

1) Back Squat

4x2 ascending

2) “Humans vs Zombies”

For Time:

400m Run

50 air squats

40 sit-ups

30 step ups 24/20”

20 burpees

10 pushpress Rx1 135/95 Rx2 115/75 Rx3 95/65

20 front squats

30 hang cleans

40 deadlifts

50 over the bar hops

400m Run

*Humans start the workout in the first group at 0:00, and then the zombies start at 3:00 and try to catch them through the workout.  If a human gets caught by a zombie they have to do 20 burpees at the end of the workout.  If a zombie does NOT catch anyone, they have to do 20 burpees at the end. The only people that do not have to do burpees is if a zombie catches a human or a human does not get caught by any of the zombies. Humans and Zombies will be determined by the coach. People can volunteer to be a zombie or they will be selected randomly. There will be on average 1 zombie for every 3 humans(this may be adjusted due to class size).

WED, Oct 30, 2024

WOD

1) 30 min amrap

Run 200m (100 Fwd/100 Bkwd)

Echo Bike 1,000/900m

10 KB side squats 70/53, Rx2 62/44, Rx3 53/35

Bike Erg 1,000/900m

10 KB side squats - same as above

Row 500/450m

10 plank DB rows Rx1 50/35, Rx2,40/25, Rx3 35/20

Ski 500/450m

10 plank DB rows - same as above

Tues, Oct 29, 2024

WOD

1) 3 RFT

Ski 250/225m

20 KB swings 53/35#

Row 250/225m

2) BB complex

5 x 2 Shoulder Press/ 2 Push Press/2 Push Jerk/1 split

Ascending

3) 9 min amrap

Rope Climbs Rx1 4, Rx2 3, Rx3 2

Vups Rx1 20, Rx2 15, Rx3 10

Wallwalks Rx1 4, Rx2 3, Rx3 2

Mon, Oct 28, 2024

WOD

1) 3 RFT

Wallballs Rx1 35, Rx2 30, Rx3 25 20/14#

Run 200m

T2B Rx1 25, Rx2 20, Rx3 15

2) PWR Clean

12 mins to reach 2 rep TNG max

3) For Time

100 Dus Rx2 65 Dus, Rx3 150 singles

80ft Front rack DB lunges (2 DBs)

10 burpees

80ft Oh DB lunges (single DB)

10 Burpees

80 Ft Body weight lunges (no DB)

10 Burpees

100 Dus Rx2 65 Dus, Rx3 150 singles

Fri, Oct 25, 2024

Wod

1) For Time:

10-8-6–4-2

Bar Muscle-ups Rx2 C2B Rx3 pull-ups

Ghd sit-ups Rx1 15 Rx2 12 Rx3 10

2) Bench

4x3 @80%

3) 9min EMOM

:35 side plank on hand Rx+ 35/26# kb

:35 side plank *other side

:35 hollow hold Rx+ 25/15# plate

Thurs, Oct 24, 2024

Wod

1) 3 Rounds:

10 Single Arm hang db cleans Rx1 70/50 Rx2 50/35 Rx3 40/25

Sled push- down the parking lot

20 Single Arm db push press

Sled push- back up the parking lot

*sled is empty expect for your db that you’ll place on the sled for the push

2)Backsquat

4x3 @80%

3) 10 min AMRAP

250/225m Ski

50 Double Unders

10 Hang snatch 75/55

Wed, Oct 23, 2024

Wod

Every 10 mins for 4 sets

Alternate pair of machines every set (2 sets each)

Bike Erg & Ski

Run & Row

Rx1 25-20-15 cals

Rx2 20-15-10 cals

Rx3 18-12-8 cals

Runs will be 200m (stop sign)- yellow mailbox- end of driveway

*score is slowest time for each pair of machines.

Tues, Oct 22, 2024

Wod

1) 5 sets:

2 Push jerks + 1 Split Jerk

2) WZA Online Qualifier Wod 3

For Time:

50 Toes to Bar

70 Box Jump Overs 24/20” *step down

90 Alt. DB Snatches Rx1 50/35 Rx2 45/25 Rx3 35/20

(Time cap 20 mins)

“Pick your poison”

Option 1- Straight through

Option 2 – 2 Rounds of 15-35-45

Option 3 – 10 Rounds of 5-7-9

*must pick one of the 3 options

Mon, Oct 21, 2024

Wod

1)For time

Buy in: 400m Run

3 Rounds

5 Power Cleans Rx1 225/155 Rx2 175/125 Rx3 135/95

Burpees over the bar Rx1 10 Rx2 8 Rx3 6

Cash out:  400m Run

2) Front squat

4x3 @80%

3) Every 3 mins x4

20 Wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 20/14 9’

80ft Handstand walk rx2 3 wallwalks Rx3 5 inchworms

Fri, Oct 18, 2024

WOD

1) 3 RFT

Wallwalks Rx1 4, Rx2 3, Rx3 1

6 Power Snatch Rx1 155/105 , Rx2 135/95, Rx3 115/75

Rope climbs Rx1 4, Rx2 3, Rx3 1

2) Bench Press

6 x 2 ascending

3) 4 x Every 3 mins

15 sec GHD hold

Row Rx1 25/20cals, Rx2 22/17 cals , Rx3 20/15 cals

15 sec Hollow Hold

Thurs, Oct 17, 2024

WOD

1) 2 RFT

Use one DB for all movements

10 DB hang clean/jerk Rx1 50/35, Rx2 40/25, Rx3 35/20

OH DB lunge -40 ft - same #

10 DB Thruster - do 5 reps then switch - same#

OH DB lunge - 40 ft - same #

2) Deadlift

6 x 2 ascending

3) 11 min amrap

Echo Bike Rx1 30/24, Rx2 25/20, Rx3 20/16 cals

Du Rx1 100, Rx2 50, Rx3 150 singles

Air squats Rx1 50, Rx2 40, Rx3 30