Category Archives: WOD

Friday March 22, 2019

Friday March 22, 2019

  • Warmup
    • 60 Seconds
      • Partner 1: Easy Bike
      • Partner 2: Active Samson
      • Partner 3: Kettlebell Deadlifts (30 Seconds Per Side)
    • 40 Seconds
      • Partner 1: Moderate Bike
      • Partner 2: Active Spidermans  
      • Partner 3: Russian Kettlebell Swings  
    • 20 Seconds
      • Partner 1: Fast Bike
      • Partner 2: Push-up to Down Dog
      • Partner 3: Kettlebell Goblet Squats
  • Mobility
    • 1min T Spine rolling with pvc
    • Child’s pose on wall
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round Each Partner:
      • 5 Calorie Bike
      • 5 Kettlebell Swings
      • 5 Burpees
  • WOD “Mercury”
    • Teams of 3
    • AMRAP 25:
    • 12/9 Calorie Assault Bike
    • 12 Kettlebell Swings (55/35)
    • 9 Burpees
    • Complete full rounds before switching
  • Mobility
    • Hamstring flossing
    • Couch stretch
    • Banded straight arm in external rotation

Thursday March 21, 2019

Thursday March 21, 2019

  • Warmup
    • 30 Seconds
      • Easy Shuttle Runs
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Shuttle Runs
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Shuttle Runs
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • Shuttle Runs
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Shuttle Runs
      • Side Shuffles
      • Skip for Height
      • Skip for Distance
  • Mobility
  • Movement review
  • Rehearsal
  • WOD “Goat Day”
    • On the Minute x 20
    • Odd: 3-5 Strict pullup
    • Even: Box jump
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded bully stretch

Wednesday March 20, 2019

Wednesday March 20, 2019

  • Warmup
    • 30 Seconds
      • Forward and Back Hops to Plate
      • Down Dog
      • In and Out Hops to Plate
      • Up Dog
      • Plate Ground to Overhead
      • Push-up Plank Hold
      • Plate Floor Presses
      • Hollow Hold
      • Hands on Plate Mountain Climbers
      • Arch Hold
    • *Warmup Completed With a 15/10# Plate
  • Mobility
    • Chest stretch on post
    • Dead hang from bar
  • Movement review
  • Bench Press
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Push-ups
      • 5 Toes to Bar
  • WOD “Double Pits to Chesty”
    • AMRAP 12:
      • 40 Double Unders
      • 20 Push-ups
      • 10 Toes to Bar
  • Mobility
    • Banded bully stretch
    • Childs pose on box
    • Pigeon pose
    • Saddle stretch

Tuesday March 19, 2019

Tuesday March 19, 2019

  • Warmup
    • AMRAP 10:
      • 10 Box Step-ups
      • 10 Air Squats
      • 100 Meters of “Rowling”
  • Movement review
  • Rehearsal
    • 1 Round Each
      • 6 Box Jumps
      • 8 Front Squats
      • 100 Meter Row
    • *Build to Workout Weight *
    • 1 Round Each
      • 3 Box Jumps
      • 4 Dumbbell Front Squats
      • 50 Meter Row
  • WOD “Megalodon”
    • Teams of 2:
    • 6 Rounds:
      • 12 Box Jumps (30/24)
      • 21 Dumbbell Front Squats (50’s/35’s)
      • 500 Meter Row
    • *3 Rounds Each, Switching After Complete Rounds*
  • Mobility
    • Banded front rack position
    • Couch stretch

Monday March 18, 2019

Monday March 18, 2019

  • Warmup
    • 30 Seconds
      • PVC Pass throughs
      • Hops Over PVC Pipe
      • PVC Overhead Squats
      • Top Half Burpees Over PVC
      • 3 Narrow Pass Throughs + 3 Narrow Overhead Squats  
      • Easy Burpees Over PVC
    • With PVC Pipe or Light Dumbbell (Right Arm)
      • 5 Deadlifts
      • 5 Jump Shrugs
      • 5 High Pulls
      • 5 Hang Muscle Snatches
      • 5 Hang Power Snatches
    • With Barbell or Light Dumbbell (Left Arm)
      • 5 Deadlifts
      • 5 Jump Shrugs
      • 5 High Pulls
      • 5 Hang Muscle Snatches
      • 5 Hang Power Snatches
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Burpee Pull-ups
      • 6 Alternating Dumbbell Snatches
      • 9 Sit-ups
  • WOD “Low Key”
    • AMRAP 12:
      • 9 Burpee Pull-ups
      • 18 Alternating Dumbbell Snatch (50/35)
      • 27 AbMat Sit-ups
  • Mobility
    • Banded straight arm external rotation
    • Banded hip in extension

Friday March 15, 2019

Friday March 15, 2019

  • Warmup
    • 1 Minute
    • Easy Row
    • Active Samson
    • Pigeon Pose on Box (:30 Each Side)
    • :45 Seconds
    • Moderate Row
    • Active Spidermans
    • Child’s Pose on Box
    • :30 Seconds
    • Faster Row
    • Active Spidermans
    • Box Supported Ankle Stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1 Rope Climb
      • 2 Box Jump Overs
      • 3 Calorie Row
  • WOD
    • Teams of 3:
    • AMRAP 25:
      • 2 Rope Climbs
      • 6 Box Jump Overs (30/24)
      • 10/7 Calorie assault bike
  • Complete Full Rounds Before Switching
  • Mobility
    • Banded front rack position
    • Banded bully stretch
    • Banded hip in extension

Thursday March 14, 2019

Thursday March 14, 2019

  • Warmup
    • 30 Seconds
      • Easy Shuttle Runs
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Shuttle Runs
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Shuttle Runs
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • Shuttle Runs
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Shuttle Runs
      • Side Shuffles
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Pigeon pose
    • Child’s pose on box
  • Movement review
  • Rehearsal
  • WOD “Goat Day”
    • On the Minute x 20
    • Odd: :30 Handstand Hold
    • Even: :30 Double under
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation

Wednesday March 13, 2019

Wednesday March 13, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Mountain Climbers
      • Moderate Row
      • Push-up to Down Dog
      • Faster Row
      • Air Squats
    • 20 Seconds
      • Hollow Hold
      • Barbell Back Squats
      • Arch Hold
      • Medicine Ball Front Squats
      • Medicine Ball Twists
      • Jumping Medicine Ball Squats
  • Mobility
    • Warrior Squats
    • Medicine ball squat hold
  • Movement review
  • Back Squat
    • Build to heavy set of 5
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Wallballs
      • 5 Toes to Bar
  • WOD “Jacquelyn”
    • For Time:
      • 1000 Meter Row
      • 50 Wallballs (20/14)
      • 30 Toes to Bar
  • Mobility
    • Banded bully stretch
    • Saddle stretch

Tuesday March 12, 2019

Tuesday March 12, 2019

  • Warmup- With a Buddy
    • AMRAP 5:
      • Sprint to Opposite End of Room
      • 10 Plate Hops
      • Sprint Back to Start , Then Back to Plate
      • 5 Burpees to Plate

*Switch After Full Rounds*

Then…

*With An Empty Bar:*

  • 5 Stiff Legged Deadlifts
  • 5 Jump Shrugs
  • 5 Strict Press
  • 5 Deadlifts
  • 5 Muscle Cleans
  • 5 Push Press
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Push Jerks
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Lateral Bar Burpees
      • 4 Deadlifts
      • 3 Hang Power Cleans
      • 2 Push Jerks

*Build to Workout Weight*

  • 1 Round
    • 5 Lateral Bar Burpees
    • 4 Deadlifts
    • 3 Hang Power Cleans
    • 2 Push Jerks
  • WOD “Bedtime”
    • 5 Rounds, On the 5:00
      • 15 Lateral Barbell Burpees
      • 12 Deadlifts (155/105)
      • 9 Hang Power Cleans (155/105)
      • 6 Push Jerks (155/105)
  • Mobility
    • Banded hip in extension
    • Banded hamstring flossing

Monday March 11, 2019

Monday March 11, 2019

  • Warmup
    • 30 Seconds
      • 200m run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Side Shuffles
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Couch stretch
    • Childs pose against wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Pull-ups
      • 10 Push-ups
      • 15 Air Squats
  • WOD “Cindy”
    • AMRAP 20:
      • 5 Pull-ups
      • 10 Push-up
      • 15 Air Squats
  • Mobility
    • Couch stretch
    • Banded front rack stretch

Friday 8, 2019

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
    • Handstand hold- using wall walk
      • :30 handstand hold
      • 10 prone scorpion stretch
      • :30 handstand hold
      • 1 min childs pose against wall
      • :30 handstand hold
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Dball slam
      • 10 double unders
      • 5 cal assault bike
  • WOD
    • AMRAP 15:
      • 10 Dball Slam (40/20)
      • 20 Double under
      • 30/23 cal assault bike
  • Mobility
    • Couch stretch
    • Banded bully stretch

Thursday March 7, 2019

Thursday March 7, 2019

  • Warmup
    • 30 Seconds
      • Easy Shuttle Runs
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Shuttle Runs
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Shuttle Runs
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • Shuttle Runs
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Shuttle Runs
      • Side Shuffles
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Pigeon pose
    • Child’s pose on box
    • Ankle stretch
  • Movement review
  • WOD “Goat Day”
    • On the Minute x 20
      • Odd: Movement 1
      • Even: Movement 2
  • Mobility
    • Standing calf stretch
    • Banded front rack stretch

Wednesday March 6, 2019

Wednesday March 6, 2019

  • Warmup
    • 3 Rounds
      • 30 Seconds Active Samson
      • 30 Seconds Air Squat (Arms Up)
    • 2 Rounds
      • 30 Sec PVC Snatch Deadlifts
      • 30 Sec PVC Pass Throughs
      • 30 Sec PVC Overhead Squats
    • 1 Round
      • 10 Barbell Snatch Grip Deadlift
      • 10 Snatch Grip Behind the Neck Push Press
      • 10 Overhead Squats
  • Movement review
  • Overhead Squat
    • Build to a Heavy Single
  • Rehearsal
    • 1 Round
      • 2 Strict Pull-ups
      • 4 Overhead Squats
      • 6 Deadlifts
  • WOD “Pins and Needles”
    • AMRAP 12:
      • 5 Strict Pull-ups
      • 10 Overhead Squats (95/65)
      • 15 Deadlifts (95/65)
  • Mobility
    • Child’s pose against wall
    • Banded hip in extension

Tuesday March 5, 2019

Tuesday March 5, 2019

  • Warmup
    • 1 Minute
      • Easy Bike
      • Low Box Step-ups
      • Side Lunges
    • 45 Seconds
      • Moderate Bike
      • Mountain Climbers with Hands on Box
      • Side Shuffles
    • 30 Seconds
      • Faster Bike
      • Straight Leg Burpees (No Chest Contact)
      • Shuttle Runs
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Bike
      • 4 Burpee Box Jumps
      • 4 x 10 Meter Shuttle Runs
  • WOD “4-Wheel Drive”
    • 5 Rounds:
    • AMRAP 4:
      • 21/15 Calorie Assault Bike
      • 15 Burpee Box Jumps (24/20)
      • Max 10 Meter Shuttle Runs In Time Remaining
    • Rest 4 Minutes Between
  • Mobility
    • Hamstring flossing
    • Banded bully stretch

Monday March 4, 2019

Monday March 4, 2019

  • Warmup
    • 30 Seconds
      • Row
      • Push-up to Down Dog
      • Air Squats
    • 30 Seconds
      • Row
      • Active Samson
      • Medball Deadlift
    • 30 Seconds
      • Row
      • Inchworms
      • Squat with Medball
  • Mobility
    • Warrior squat
    • Front rack stretch
    • Front squat hold
  • Movement review
  • Rehearsal
    • 1 Round  
      • 5 cal row
      • 5 Medball Clean
      • 5 Abmat Situp
  • WOD “Adele”
    • 5 Rounds:
      • 1 Minute Row
      • 1 Minute Medicine Ball Squat Cleans (20/14)
      • 1 Minute AbMat Sit-ups
      • 1 Minute Rest
  • Mobility
    • Saddle stretch
    • Couch stretch

Friday March 1, 2019

Friday March 1, 2019

  • Warmup
    • 1 Minute
    • Easy Row
    • Active Spidermans
    • Active Samson
    • :45 Seconds
    • Moderate Row
    • Bodyweight Good Mornings
    • Push-up to Down Dog
    • :30 Seconds
    • Fast Row
    • Slow Air Squats
    • Sit-ups
  • Mobility
    • Pvc passthrough
    • Couch stretch
    • Kettlebell ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • :20 Seconds Burpees
      • :10 Seconds Rest
      • :20 Seconds Kettlebell Swings
      • :10 Seconds Rest
      • :20 Seconds shuttle run
  • WOD
    • On the Minute x 16 (4 Rounds):
      • Minute 1: 15 Burpees
      • Minute 2: 10 Russian Kettlebell swing  (55/35)
      • Minute 3: Max shuttle run (1 rep=10m)
      • Minute 4: Rest
    • *Score is total shuttle run reps across the 4 rounds.
  • Mobility
    • Standing calf stretch
    • Banded bully stretch

Thursday Feb 28, 2019

Thursday Feb 28, 2019

  • Warmup
    • 30 Seconds
      • Easy Shuttle Runs
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Shuttle Runs
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Shuttle Runs
      • Walking Samson  
      • Walking Spidermans
      • Walkouts
      • Shuttle Runs
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Shuttle Runs
      • Side Shuffles
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Pigeon pose
    • Child’s pose on box
    • Ankle stretch
  • Movement review
  • WOD “Goat Day”
    • On the Minute x 20
      • Odd: Double under
      • Even: Wall Walk
  • Mobility
    • Standing calf stretch
    • Banded front rack stretch

Wednesday Feb 27, 2019

Wednesday Feb 27, 2019

  • Warmup
    • 30 Seconds
      • Jumping Jacks
      • Air Squats
      • PVC Pass Throughs
      • Lateral Hops Over Bar
      • Active Samson
      • PVC Overhead Squats
      • Reverse Lunges
      • Active Spidermans
      • Narrow PVC Pass Throughs
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Mobility
  • Movement review
  • 3 position power snatch
    • Build to moderate complex
  • Rehearsal
    • 1 Round
      • 5 Box Jump Overs
      • 4 Pull-ups
      • 3 Power Snatches
  • WOD “Overhaul”
    • For Time:
      • 50 Box Jump Overs (24/20)
      • 40 Pull-ups
      • 30 Power Snatches (115/80)
  • Mobility
    • Static prone scorpion hold
    • Hamstring flossing

Tuesday Feb 26, 2019

Tuesday Feb 26, 2019

  • Warmup
    • 45 Seconds
      • Easy Bike
      • Active Spidermans
    • 30 Seconds
      • Moderate Bike
      • Mountain Climbers
    • 15 Seconds
      • Fast Bike
      • Burpees
    • *Alternating between bike and bodyweight movement with a buddy
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Banded hamstring flossing
    • Banded cross body stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Deadlifts
      • 5 Barbell-Facing Burpees
      • 5 Calorie Bike
    • *Build to Workout Weight*
    • 1 Round
      • 3 Deadlifts
      • 4 Barbell-Facing Burpees
      • 5 Calorie Bike
  • WOD “Face Off”
    • 5 Rounds, On the 4:00:
      • 9 Deadlifts (225/155)
      • 12 Barbell-Facing Burpees
      • 15/12 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Banded hip in extension

Monday Feb 25, 2019

Monday Feb 25, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Samson
      • Counterbalance Plate Squats (Press Plate Away During Squat)
      • Moderate Row
      • Active Spidermans
      • Plate Ground to Overhead
      • Faster Row
      • Push-up to Down Dog
      • Flutters Kicks (Holding Plate In Bench Press Lockout Position)
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch
  • Movement review
  • Rehearsal
    • 10 abmat situp
    • 6 Dumbbell Hang Clean and Jerk
  • WOD “This One”
    • AMRAP 15:
      • 45 AbMat Sit-Ups
      • 30 Dumbbell Hang Clean and Jerks (50/35)
      • 15 Dumbbell Goblet Squats (50/35)
  • Mobility
    • Couch stretch
    • Banded front rack