Category Archives: WOD

Thursday December 14, 2017

  • Warmup
    • Active Stretching
      • Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Cradle Stretch
      • Side Lunge
      • Active Samson
      • Active Spidermans
      • Air Squats
      • Side Shuffle
      • Bear Crawl
      • Side Shuffle
      • Straight Leg Bear Crawl
      • Crab Walk
    • Dumbbell Warmup (Completed with light dumbbells)
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Reverse Lunges (each leg)
      • 5 Strict Presses
      • 5 Front Squats
      • 5 Stiff-Legged Deadlifts
  • Mobility
    • Childs Pose – 1 Minute
    • Front Rack Stretch – 1 Minute
    • Dumbbell Ankle Stretch – :30 Each Side
  • Movement review
    • Bar Muscle Up
    • Handstand Pushup
    • Squat Clean
  • Rehearsal
    • 1 Round
      • 1 Bar Muscle-up
      • 2 Strict Handstand Push-ups
      • 3 Dumbbell Hang Squat Cleans
  • WOD – “Hindsight”
    • AMRAP 20:
      • 2 Bar Muscle-ups
      • 4 Strict Handstand Push-ups
      • 8 Dumbbell Hang Squat Cleans (50’s/35’s)
    • Option A:  AMRAP 20:
      • 7 Chest to Bar Pull-ups
      • 7 Dumbbell Push Press (50’s/35’s)
      • 7 Dumbbell Hang Squat Cleans (50’s/35’s)
    • Option B:  AMRAP 20:
      • 7 Pull-ups
      • 7 Dumbbell Push Press (35’s/25’s)
      • 7 Dumbbell Front Squats (35’s/25’s)
  • Mobility
    • Prone Scorpion
    • Keg Stretch

Wednesday December 13, 2017

  • Warmup
    • 400 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Walking Samson
    • Walking Spidermans
    • Side Lunge
    • 3 Air Squats + Broad Jump
    • Side Shuffle
    • High Knees
    • Butt Kickers
  • Mobility
    • Hamstring Flossing
    • Calf Stretch
  • Movement review
    • Rope Climb
  • Rehearsal
    • 1Round Each Partner
      • 50 Meter Run
      • 5 Calorie Row
      • 5 Erg Jump Overs
      • 1 Rope Climb
  • WOD – “Johnny”
    • Teams of 2 For Time:
      • Buy-In: 600 Meter Run
      • 3 Rounds:
        • 19 Calorie Row (each)
        • 87 Erg Jump Overs
        • 7 Rope Climbs
      • Cash-Out: 600 Meter Run
    • Run Substitutions
      • 600 Meter Row
      • 42/30 Calorie Assault Bike
  • Mobility
    • Arch smash
    • Pigeon Stretch

Tuesday December 12, 2017

  • Warmup
    • Foam Roller Dodgeball
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Couch Stretch – 1 Minute Each Leg
    • Wrist Stretch – 1 Minute
    • Front Rack Stretch – Minute
  • Movement review
    • Power Clean
    • Burpee
  • Rehearsal
    • 1 Round
      • 5 Power Cleans
      • 5 Burpees
  • WOD – “Black and Blue”
    • 5 Rounds:
      • 10 Power Cleans (135/95)
      • 10 Burpees
  • Mobility
    • Keg Stretch
    • Hamstring Flossing

Monday December 11, 2017

  • Warmup
    • :30 Seconds
    • Easy Row
    • Active Spidermans
    • Medium Row
    • Active Samson
    • Faster Row
    • Push-up to Down Dog
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
    • Banded Walks
  • Mobility.
    • Pvc front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Front Squat
    • Heavy set of 2
  • Rehearsal
  • WOD – “Eikcaj”
    • 30 Pullups
    • 50 Thrusters (45/35)
    • 1000M Row
  • Mobility
    • Couch stretch
    • Banded front rack

Saturday November 9, 2017

  • Warmup
    • 200m Run
    • Line Drills
  • Mobility
    • Shoulder Distraction
    • Couch Stretch
  • Movement review
  • Rehearsal
  • WOD – 5 Rounds teams of 3: AMRAP 1:00 at each station:
    • Wall Balls (20/14)
    • Dumbbell Snatch (50/35)
    • Calorie Bike
    • Rest 1:00 between rounds
  • Mobility
    • Hamstrings
    • Shoudlers

Friday Dec 8, 2017

  • Warmup
    • Line Drills
      • Run 200 Meters
      • Quad Stretch
      • Knee to Chest
      • Soldier 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
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Deadlifts
      • 10 Abmat Sit-ups
    • Build to workout weight1 Round
      • 5 Deadlifts
      • 10 Abmat Sit-ups
  • WOD “Undead”
    • 5 Rounds:
      • 15 Deadlifts (155/105)
      • 25 AbMat Sit-Ups
  • Mobility
    • Hamstring flossing

Thursday Dec 7, 2017

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Quad Stretch
      • Knuckle Drags
      • Side Lunge
      • Active Spidermans
      • Active Samson
      • Push-ups to Down Dog
      • Air Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Pull-ups
      • 10 Push-ups
      • 15 Air Squats
  • WOD “Half Murph”
    • 800m run
    • 50 Pull up
    • 100 push up
    • 150 air squat
    • 800m
  • Partition option:
    • 10 rounds of
      • 5 pull up
      • 10 push up
      • 15 air squat
  • Mobility
    • Banded ankle distraction
    • Banded straight arm in external/ internal rotation

Wednesday Dec 6, 2017

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Walkouts
      • Active Samson
      • Wide Stance Walkouts
      • Air Squats
      • 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
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Unbroken Clean and Jerks
  • WOD “Gwen”
    • 15-12-9
      • Unbroken Clean and Jerks
  • Mobility
    • Banded front rack position
    • Banded hip in extension

Tuesday Dec 5, 2017

  • Warmup
    • Partner 1k
  • Mobility
    • :30 Seconds
      • Active Spidermans
      • Ankle Stretch
      • Active Samson
      • Pigeon Pose
      • Air Squats
      • Wide Stance Side Lunge
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meters (at estimated average split time)
      • 100 Meters (+2 estimated average split time)
      • 100 Meters (-5 estimated average split time)
  • WOD “2k Test”
    • For Time:
      • Row 2,000 Meters
  • Mobility
    • Hamstring flossing
    • Pigeon stretch

Monday Dec 4, 2017

  • 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
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
    • 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
      • 5 Front Squats
  • Mobility
    • Overhead stretch on wall
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Power Snatches
      • 6 Box Jump Overs
      • 9 Wall Balls
  • WOD “Humpty Dumpty”
    • 3 Rounds:
      • 10 Power Snatches (115/80)
      • 20 Box Jump Overs (24/20)
      • 30 Wallball (20/14)
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

Saturday December 2, 2017

  • Warmup
    • 200m Run
    • Line Drills
  • Mobility
    • Shoulder Distraction
    • Couch Stretch
  • Movement Review
  • Rehearsal
    • 50 Meter Run (each athlete)
    • 15 Calorie Bike (5 each athlete)
    • 15 Thrusters (5 each athlete)
  • WOD:  AMRAP 25 Teams of 3:
    • 600 Meter Run (200m per athlete)
    • 60/42 Calorie Bike
    • 60 Thrusters
      • Round 1 – 75/55
      • Round 2 – 95/65
      • Round 3 – 115/80
      • Round 4 – 135/95
      • Round 5 – 155/105
  • Mobility
    • Couch Stretch
    • Keg Stretch

Friday Dec 1, 2017

  • Warmup
    • 1 Minute
      • Easy Row
      • Active Spidermans
    • :45 Seconds
      • Medium Row
      • Active Samson
    • :30 Seconds
      • Faster Row
      • Push-up to Down Dog
    • :15 Seconds
      • Hollow Hold
      • Arch Hold
  • Mobility
    • Child’s pose
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Burpees
      • 5 Pull-ups
      • 5 Calorie Row
      • 5 Handstand Push-ups
  • WOD “Voorhees”
    • AMRAP 13:
      • 55 Burpees
      • 55 Pull-ups
      • 55/40 Calorie Row
      • 55 Handstand Push-ups
  • Mobility
    • Sink stretch
    • Banded straight arm in external rotation
    • Couch stretch

Thursday Nov 30, 2017

  • 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
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Overhead stretch on wall
    • Kettlebell ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Kettlebell Swings
      • 6 Box Jump Overs
      • 200 Meter Run
  • WOD “Three Cheers”
    • AMRAP 18:
      • 3 Kettlebells Swings (53/35)
      • 3 Box Jump Overs (24/20)
      • 200m Run
      • 6 Kettlebells Swings (53/35)
      • 6 Box Jump Overs (24/20)
      • 200m Run
      • 9 Kettlebells Swings (53/35)
      • 9 Box Jump Overs (24/20)
      • 200m Run
        • Climbing by 3’s until cap.
    • Run substitutes
      • 250 Meter Row
      • 14/10 Calorie Assault Bike
  • Mobility
    • Standing calf stretch
    • Hamstring flossing

 

Wednesday Nov 29, 2017

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Active Spidermans
      • Active Samson
      • Push-up to Down Dog
      • Side Lunges
      • Air Squats
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • Each Athlete
      • 5 Push Press
      • 5 Front Squats
      • 5 Hang Power Cleans
  • WOD “Front Loader” Teams of 3:
    • AMRAP 7
      • 50 Push Press (135/95)
      • 50 Push Press (155/105)
      • AMRAP Push Press (185/135)
        • rest 3 minutes
    • AMRAP 7
      • 50 Front Squats (135/95)
      • 50 Front Squats (155/105)
      • AMRAP Front Squats (185/135)
        • rest 3 minutes
    • AMRAP 7
      • 50 Hang Power Cleans (135/95)
      • 50 Hang Power Cleans (155/105)
      • AMRAP Hang Power Cleans (185/135)
  • Mobility
    • Banded front rack
    • Banded hip in extension

Tuesday Nov 28, 2017

  • Warmup
  • 1 Minute
    • Easy Bike
    • Active Samson
    • Knuckle Drags
  • :45 Seconds
    • Medium Bike
    • Active Spidermans
    • Single Leg Unweighted RDLs
  • :30 Seconds
    • Faster Bike
    • Push-up to Down Dog
    • PVC Hinge Drill*
  • Mobility
    • Child’s pose
    • Pigeon pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Pull-ups
      • 8 Deadlifts
      • 7/5 Calorie Bike
  • WOD “Mixed Feelings”
    • 5 Rounds, On the 4:00
      • 12 Pull-ups
      • 16 Deadlifts (135/95)
      • 14/10 Calorie Assault Bike

 

    • Bike substitutes
      • 200 Meter Run
      • 200 Meter Row
  • Mobility
    • Pigeon pose
    • Hanging lat stretch

Monday Nov 27, 2017

  • Warmup
    • :30 Seconds
      • Easy Row
      • Jumping Jacks
      • Medium Row
      • Push-up to Down Dog with Foot Pedals
      • Fast Row
      • Active Spidermans
    • Modified Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Mobility
    • Overhead stretch on wall
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Double Unders
      • 5 Calorie Row
      • 10 Overhead Squats
      • Build to workout weight
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Row
      • 5 Overhead Squats
  • WOD “Denim”
    • AMRAP 15:
      • 60 Double Unders
      • 30/21 Calorie Row
      • 15 Overhead Squats (115/80)
  • Row substitutes
    • 30/21 Calorie Assault
    • 400 Meter Run
  • Mobility
    • Couch stretch
    • Standing calf stretch

Saturday November 25, 2017

  • Warmup
    • 200m run
    • Line drills
  • Mobility
    • Shoulder distraction
    • Couch Stretch
  • Movement review
    • Thruster
    • Pullup
  • Rehearsal
  • WOD – Teams of 2
    • 6 Rounds of the “Bergeron Beep Test”
    • 50/35 Calorie Row
    • 6 Rounds of the “Bergeron Beep Test”
    • 50/35 Calorie Row
    • 6 Rounds of the “Bergeron Beep Test”
    • 1 Round of the “Bergeron Beep Test”
      • 7 Thrusters(75/55)
      • 7 Pull-Ups
      • 7 Burpees
  • Mobility
    • Shoulders
    • Hamstrings

Friday Nov 24, 2017

  • Warmup
    • :30 Seconds
      • Jumping Jacks
      • Side Lunge
      • Active Spidermans
      • Air Squats
      • Active Samson
      • Cossack Squats
      • Push-up to Down Dog
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
    • Banded Walks
  • Mobility
    • Couch stretch
    • Squat hold
  • Movement review
  • Back Squat 5×3
  • Rehearsal
    • 1 Round
      • :20 Seconds Back Squats
      • :10 Seconds Rest
      • :20 Seconds Double Unders
      • :10 Seconds Rest
  • WOD “Leg Stand”
    • 8 Rounds:
      • :20 Seconds Back Squats (45/35)
      • :10 Seconds Rest
      • :20 Seconds Double Unders
      • :10 Seconds Rest
  • Mobility
    • Achilles mash
    • Couch stretch

Thursday Nov 23, 2017

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Spidermans
      • Pigeon Pose (:30 each side)
    • 1 Minute
      • Medium Bike
      • Active Samson
      • Ankle Stretch (:30 each side)
    • :30 Seconds
      • Fast Bike
      • Air Squats
      • Overhead Stretch on Wall
  • Mobility
    • Pigeon pose
    • Ankle stretch
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 75 Meter Farmers Carry (25 Meters each)
      • 15 Calorie Bike (5 each)
      • 15 Wall Balls (5 each)
  • WOD “Farmer’s Tan” Teams of 3:
    • AMRAP 20:
      • 200 Meter Farmers Carry (70’s/53’s)
      • 50/35 Calorie assault Bike
      • 200 Meter Farmers Carry (70’s/53’s)
      • 75 Wall Balls (20/14)
  • Mobility
    • Arch mash with single lacrosse ball
    • Tricep rollout on barbell

Wednesday November 22, 2017

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Push-up to Down Dog with Foot Pedals
      • Fast Row
      • Active Samson
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon pose
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 5 Power Cleans
      • 5 Burpee Box Jump Overs
  • WOD “Doce”
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (135/95)
      • 15 Burpee Box Jump Overs (24/20)
    • Rest 4:00
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (115/80)
      • 15 Burpee Box Jump Overs (24/20)
    • Rest 4:00
    • AMRAP 4:
      • 27/21 Calorie Row
      • 21 Power Cleans (95/65)
      • 15 Burpee Box Jump Overs (24/20)
  • Mobility
    • Banded hip in extension
    • Sink stretch
    • Standing calf stretch