Category Archives: WOD

Wednesday May 23, 2018   

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Child’s pose
  • Movement review
    • Build to a Heavy Complex
      • 3-Position Power Clean + Split Jerk
  • Rehearsal
    • 1 Round
      • 3 Clean and Jerks
      • 50 Meter Run
  • WOD “Tiger Blood”
    • 3 Rounds For Time:
      • 10 Clean and Jerks (135/95)
      • 400 Meter Run
  • Mobility
    • Banded front rack position
    • Couch stretch

Tuesday May 22, 2018

  • Warmup
    • :30 Seconds
      • Med-ball Foot Taps
      • Knuckle Drags
      • Active Spidermans
    • :20 Seconds
      • Single Unders
      • Air Squats
      • Med-ball Deadlifts
    • :15 Seconds
      • Double Unders
      • Med-ball Front Squats
      • Med-ball Push Press
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
    • Deadlift
      • Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Wall Balls
      • 5 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders 
      • 30 Wall balls (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Banded hip in extension
    • Hamstring flossing

Monday May 21, 2018

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Active Spidermans
      • Medium Bike
      • Push-up to Down Dog
      • Faster Bike
      • Air Squats
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Squat hold
    • Pvc passthrough
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Lateral Barbell Burpees
      • 4 Overhead Squats (Opening Weight)
      • 4 Calorie Bike
  • WOD  “Killer B’s”
    • AMRAP 3:
      • 21 Lateral Barbell Burpees
      • 21 Overhead Squats (75/55)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 18 Lateral Barbell Burpees
      • 18 Overhead Squats (95/65)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 15 Lateral Barbell Burpees
      • 15 Overhead Squats (115/80)
      • Max Calorie Bike
      • rest 3 minutes
    • AMRAP 3:
      • 12 Lateral Barbell Burpees
      • 12 Overhead Squats (135/95)
      • Max Calorie Bike
  • Mobility
    • Child’s pose on box
    • Couch stretch

May 19, 2018

“F#@% you Coach!”

Teams of three:

(25min time cap)

80 Power Clean 135/95

400m run w/ dball

60 Shoulder to Overhead 135/95

400m run w/ dball

40 Power Clean

400m run w/ dball

20 Shoulder to Overhead

400m run w/ dball

Friday May 18, 2018

  • Warmup
    • Line Drills
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
  • Mobility
    • Squat hold
    • Chest stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Calorie Row
      • 1 Strict Pull-ups
      • 3 Push-ups
      • 5 Air Squats
  • WOD “Friend-ship”
    • AMRAP 20:
      • 200 Meter Run
      • 20/14 Calorie Row
      • 2 Rounds of Strict “Cindy”
    • “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
  • Mobility
    • Banded hip in extension
    • Banded shoulder in external rotation

Thursday May 17, 2018    

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Push-up to Down Dog
      • Medium Bike
      • Active Spidermans
      • Faster Bike
      • Active Samson
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Child’s pose
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Calorie Bike
      • 5 Toes to Bar
      • 3 Hang Power Snatches
  • WOD “Meat Paws”
    • 4 Rounds:
      • 15/12 Calorie Bike
      • 15 Toes to Bar
      • 9 Hang Power Snatch (95/65)
  • Mobility
    • Kettlebell ankle stretch
    • Couch stretch

Wednesday May 16, 2018   

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Active Samson
      • Quick Single Unders
      • Active Spidermans
      • Higher Single Unders
      • Push-up to Down Dog
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 4 Power Cleans (First Weight)
      • 2 Burpee Box Jump Overs
  • WOD “Power Outage”
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 12 Power Cleans (115/80)
      • 4 Burpee Box Jump Overs (24/20)
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 8 Power Cleans (135/95)
      • 4 Burpee Box Jump Overs (24/20)
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 100 Double Unders
      • 4 Power Cleans (155/105)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Banded front rack position

Tuesday May 15, 2018

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 100 Meter Row
  • WOD “Jerry”
    • For Time:
      • 1 Mile Run
      • 2,000 Meter Row
      • 1 Mile Run
  • Mobility
    • Banded hip in extension

Monday May 14, 2018

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Air Squats
      • Banded Walks
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Child’s pose
    • Ankle stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Thrusters
      • 3 Pull-ups
      • 2 Thrusters
      • 2 Pull-ups
      • 1 Thruster
      • 1 Pull-up
  • WOD “Fran”
    • 21-15-9:
      • Thrusters (95/65)
      • Pull-Ups
  • Mobility
    • Banded hamstring flossing
    • Couch stretch

Saturday May 12, 2018

  • Warm-up
    • 200m Run
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Knuckle Drags
    • Cradle Stretch
    • Walking Samson
    • Walkouts
    • Sit-ups
    • Air Squats
    • Side Shuffle
    • High Knees
    • Butt Kickers
  • Mobility
    • Couch Stretch
    • Front rack
  • Movement Review
  • Rehearsal
  • WOD – “Plate Tectonics” 20AMRAP in Teams of 2:
    • 20m OH Walking Lunge w/plate (45/25)
    • 20 Front Squats w/plate
    • 20 Ground to Overhead w/plate
    • Complete full round then switch
    • Penalty if plate rests on the ground – Partner 200m Run w/Plate
  • Mobility
    • Keg Stretch
    • Pigen Pose

Friday May 11, 2018

  • Warmup
    • :30 Seconds
      • Inchworms
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 
5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Pvc passthrough
    • Warrior squat
    • Pvc overhead squat
  • Movement review
    • Overhead Squat
      • Build to a Heavy Double
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Chest to Bar Pull-ups
      • 3 Power Snatches
      • 2 Overhead Squats
      • 1 Squat Snatch
  • WOD “TKO”
    • For Time:
      • 35/25 Calorie Bike
      • 27 Chest to Bar Pull-Ups
      • 21 Power Snatches (115/80)
      • 15 Overhead Squats (115/80)
      • 9 Squat Snatches (115/80)
  • Mobility
    • Couch stretch
    • Banded shoulder in external rotation

Thursday May 10, 2018    

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Samson
      • Medium Row
      • Active Spidermans
      • Faster Row
      • Push-up to Down Dog
  • Mobility
    • Couch stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
    • Each Partner:
      • 200 Meter Row
      • 100 Meter Wreck Bag Run
  • WOD “Half and Half” Teams of 2
    • 8 Rounds:
      • 400 Meter Row
      • 200 Meter Run w/Dball (50/30)
  • Mobility
    • Standing calf stretch
    • Couch stretch

Wednesday May 9, 2018   

  • Warmup
    • :30 Seconds
      • Knuckle Drags
      • Walkouts
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Pigeon pose
  • Movement review
    • Hang Squat Clean
      • Build to Heavy Single
  • WOD “Under the Lights”
    • AMRAP 8:
      • 3 Hang Squat Clean (95/65)
      • 3 Toes to Bar
      • 6 Hang Squat Clean (95/65)
      • 6 Toes to Bar
      • 9 Hang Squat Clean (95/65)
      • 9 Toes to Bar
      • Up by (3) reps each round
  • Mobility
    • Banded front rack

Tuesday May 8, 2018

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 4 Deadlifts
      • 4 Lateral Bar Burpees
      • Build to second weight
    • 1 Round
      • 100 Meter Run
      • 3 Deadlifts
      • 3 Lateral Bar Burpees
    • Build to final weight
    • 1 Round
      • 100 Meter Run
      • 2 Deadlifts
      • 2 Lateral Bar Burpees
  • WOD “Play Dead”
    • AMRAP 5:
      • Buy-In: 600 Meter Run
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • rest 5 minutes
    • AMRAP 5:
      • Buy-In: 200 Meter Run
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hip in extension

Monday May 7, 2018

  • Warmup
    • :30 Seconds
      • Med Ball Foot Taps
      • Air Squats
      • Med Ball Deadlifts
      • Active Samson
      • Med Ball Slams
      • Active Spiderman
  • Mobility
    • Kettlebell ankle stretch
    • Child’s pose on kettlebell
    • Kettlebell squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Double Unders
      • 5 Wall Balls
      • 5 Double Unders
      • 5 Kettlebell Swings
  • WOD  “Spin Doctor”
    • AMRAP 16:
      • 30 Double Unders
      • 15 Wall Balls (20/14)
      • 30 Double Unders 
      • 15 Kettlebell Swings (55/35)
  • Mobility
    • Banded hamstring flossing
    • Couch stretch

Saturday May 5, 2018

  • Warmup
    • 200m Run
    • Push-up to Down Dog
    • Active Samson
    • Active Spidermans
    • Air Squats
  • Mobility
    • Childs Pose
    • Ankle Flossing
  • Movement Review
  • Rehearsal
  • WOD – “Century Club” Teams of 3
    • 100/75 Calorie Row
    • 100 Box Jump Overs (24/20)
    • 100 Power Snatches (95/65)
    • 100 Thrusters (95/65)
    • 100 Chest to Bar Pull-ups
    • 100 Thrusters (95/65)
    • 100 Power Snatches (95/65)
    • 100 Box Jump Overs (24/20)
    • 100/75 Calorie Row
    • 25 Minute Time Cap
  • Mobility
    • Couch Stretch
    • Hanging Lat Stretch

Friday May 4, 2018

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Solider Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Ankle stretch
    • Pigeon pose
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 400 Meter Run
      • 7 Burpees
  • WOD “Surfer on Acid”
    • 3 Rounds:
      • 400 Meter Run
      • 21 Burpees
  • Mobility
    • Banded hip in extension
    • Banded hamstring flossing

Thursday May 3, 2018    

  • Warmup
    • :30 Seconds
      • Push-up to Down Dog
      • Air Squats
      • Active Spidermans
      • Banded Air Squats
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child pose
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round
      • Performed with lighter weight
      • 2 Power Cleans
      • 2 Air Squats
      • 2 Front Squats
      • 2 Air Squats
      • 2 Push Jerks
      • 2 Air Squats
      • 2 Clusters
    • 1 Round
      • Performed with workout weight
      • 2 Power Cleans
      • 2 Air Squats
      • 2 Front Squats
      • 2 Air Squats
      • 2 Push Jerks
      • 2 Air Squats
      • 2 Clusters
  • WOD “Rack City”
    • For Time:
      • 10 Power Cleans (155/105)
      • 50 Air Squats
      • 10 Front Squats (155/105)
      • 50 Air Squats
      • 10 Push Jerks (155/105)
      • 50 Air Squats
      • 10 Clusters (155/105)
  • Mobility
    • Banded front rack position
    • Hamstring flossing

Wednesday May 2, 2018   

  • Warmup
    • :30 Seconds
      • Easy Row
      • Push-up to Down Dog
      • Medium Row
      • Active Spidermans
      • Faster Row
      • Active Samson
    • Short Hurdle Warm-up
      • Lateral Shuffle
      • Forward and Back Shuffle
      • Two Feet In Lateral (Both Directions)
      • Two Feet In Front Facing
      • Two Feet Hops Front Facing
      • Single Leg Hops Front Facing (Both Legs)
      • Bear Crawl
  • Mobility
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Row
      • 15 Double Unders
      • 10 Calorie Bike
  • WOD “Full Circle”
    • For Time:
      • 1500 Meter Row
      • 100 Double Unders 
      • 35 Calorie Bike
      • 100 Double Unders 
      • 1500 Meter Row
  • Mobility
    • Standing calf stretch
    • Couch stretch

Tuesday May 1, 2018

  • Warmup
    • :30 Seconds
      • Inchworms
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Push-up to Down Dog
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Stiff-Legged Deadlifts
  • Mobility
    • Pvc passthrough
    • Warrior squat
    • Pvc overhead squat
  • Movement review
    • Squat Snatch
      • Build to a Heavy Single
  • Rehearsal
    • 2 Rounds
      • 1 Ring Muscle-up
      • 1 Squat Snatch
  • WOD “Ring of Fire” 
    • AMRAP 9:
      • 1 Ring Muscle-ups
      • 1 Squat Snatch (135/95)
      • 2 Ring Muscle-ups
      • 2 Squat Snatch (135/95)
      • 3 Ring Muscle-ups
      • 3 Squat Snatch (135/95)
    • Up by (1) rep until finish
  • Mobility
    • Hip in external rotation
    • Sink stretch