Category Archives: WOD

Thursday July 18, 2019

Thursday July 18, 2019

  • Warmup
    • 1 Minute 
      • Easy Bike 
      • Single Leg Glute Bridges (30 Seconds Each) 
    • 45 Seconds 
      • Moderate Bike 
      • Glute Bridges 
    • 30 Seconds 
      • Faster Bike 
      • Air Squats 
    • 15 Seconds 
      • Sprint Bike 
      • Squat Jumps 
    • Modified Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press and Reach 
      • 5 Romanian Deadlifts 
      • 5 Bent Over Rows 
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round 
      • 1 Rope Climbs 
      • 3 Hang Power Cleans (Lighter Weight)  
      • 5 Calorie Assault Bike 
    • *Build to Heavier Barbell Weight *
    • 1 Round 
      • 3 Hang Power Cleans
  • WOD “Skyscraper”
    • AMRAP 6: 
      • 2 Rope Climbs 
      • 6 Hang Power Cleans (165/115) 
      • 12/9 Calorie Assault Bike 
      • Rest 6 Minutes 
    • AMRAP 6:
      • 2 Rope Climbs 
      • 6 Hang Power Cleans (135/95) 
      • 12/9 Calorie Assault Bike
  • Mobility
    • Hanging lat stretch
    • Banded hamstring flossing

Wednesday July 17, 2019

Wednesday July 17, 2019

  • Warmup
    • 30 Seconds 
      • Active Samson 
      • Medicine Ball Foot Taps
      • Slow Air Squats 
      • Medicine Ball Deadlifts 
      • Active Spidermans 
      • Medicine Ball Squats 
      • Medicine Ball Relay 
    • Teams of 3: 
    • 3 Rounds For Time: 
      • Bear Crawl Down with Ball 
      • 10 Slamballs 
      • Lunge Back with Ball 
      • *Each Partner Goes 3 Times
  • Mobility
    • Front rack stretch on box
    • Pigeon Pose on box
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run
      • 9 Wallballs
      • 9 Box Jumps
  • WOD “Meter Maid”
    • For Time: 
      • 200 Meter Run
      • 27 Wallballs (20/14), 27 Box Jumps (24/20)
      • 200 Meter Run
      • 21 Wallballs (20/14), 21 Box Jumps (24/20)
      • 200 Meter Run
      • 15 Wallballs (20/14), 15 Box Jumps (24/20)
      • 200 Meter Run
      • 9 Wallballs (20/14), 9 Box Jumps (24/20)
      • 200 Meter Run
  • Mobility
    • Standing calf stretch
    • Hamstring flossing

Tuesday July 16, 2019

Tuesday July 16, 2019

  • Warmup
    • 5 sets of Rowling
    • Winner chooses movement
  • Mobility
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meters (+2 Estimated Average Split Time) 
      • 50 Meters (At Estimated Average Split Time) 
      • 50 Meters (-2 Estimated Average Split Time)
  • WOD “2k Row”
    • For Time: 
      • 2,000 Meter Row
  • Mobility
    • 3 min bike @ L1
    • Couch stretch (2min each leg)

Monday July 15, 2019

Monday July 15, 2019

  • Warmup
    • 30 Seconds  
      • Single Unders
      • Push-up to Down Dog
      • Slow Air Squats 
      • Single Unders 
      • Shoulder Taps
      • Arms Overhead Air Squats 
      • Single Unders 
      • Active Dive-bombers
      • Jumping Air Squats 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press and Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Barbell ankle stretch
    • Barbell squat hold
  • Movement review
  • Thruster
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 5 Thrusters
      • 10 Double Under 
      • 5 Chest to Bar Pull-ups
  • WOD “Tailspin”
    • AMRAP 14:
      • 15 Thrusters (95/65)
      • 30 Double Unders
      • 15 Chest to Bar Pull-ups
      • 30 Double Unders
  • Mobility
    • Standing calf stretch
    • Pigeon pose
    • Banded shoulder in external rotation

Friday July 12, 2019

Friday July 12, 2019 

  • Warmup
    • Fish Game / Mobility 
      • **Partner 1: **Fish Game (4 Minutes) 
      • **Partner 2: **Mobility (4 Minutes) 
    • 4 Minutes of Mobility:
      • 1 Minute Kettlebell Ankle Stretch (Each Side)
      • 1 Minute Kettlebell Squat Hold 
      • 1 Minute Child’s Pose on Kettlebell 
    • Penalty Based on Fish Game Scores 
      • **0-200:** 10 Burpees + 10 Air Squats 
      • **201-400: **8 Burpees + 8 Air Squats
      • **401-600:** 6 Burpees + 6 Air Squats
      • **601-800:**  4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
      • **1001+:** No Penalty 
  • Movement review
  • Rehearsal
    • 1 Round (Each Partner)
      • 6 Calorie Row 
      • 6 Kettlebell Swings
      • 6 WallBalls
  • WOD “BFF”
    • Teams of 2, AMRAP 25: 
    • 3-6-9-12-15….
      • Calorie Row 
      • Kettlebell Swings (55/35)
      • Wallballs (20/14)
    • Partners Switch After Full Rounds
  • Mobility
    • Pigeon pose
    • Couch stretch

Thursday July 11, 2019

Thursday July 11, 2019

  • Warmup
    • 30 Seconds 
      • Plate Romanian Deadlifts 
      • Plate Front Raises 
      • Plate Deadlifts 
      • Plate Overhead Reverse Lunges 
      • Plate Counterbalance Squats 
      • Plate Ground to Overhead 
    • *Warmup completed with 15/10 plates 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Push Press
    • Build to heavy set of 5
  • Rehearsal
    • 2 Rounds
      • 3 Deadlifts
      • 3 Push Presses
  • WOD “Bar Rescue”
    • 5 Rounds:
      • 21 Deadlifts
      • 12 Push Presses
    • Barbell: (115/85)
  • Mobility
    • Banded hamstring flossing
    • Banded straight arm in external and internal rotation

Wednesday July 10, 2019

Wednesday July 10, 2019

  • Warmup
    • 30 Seconds
      • Easy Bike 
      • Down Dog 
      • 20 single unders
      • Moderate Bike 
      • Up Dog 
      • 20 high single unders
      • Faster Bike 
      • 5 inch worms
      • 10 double under attempts
  • Mobility
    • Couch stretch
    • standing calf stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Calorie Assault Bike
      • 10 Double-Unders
      • 10 AbMat Sit-Ups
  • WOD “Double Header”
    • Buy-In: 
      • 35/25 Calorie Assault Bike
    • 50-40-30-20-10:
      • Double Unders
      • AbMat Sit-ups
    • Cash-Out: 
      • 35/25 Calorie Assault Bike
  • Mobility
    • Standing calf stretch
    • Banded hamstring stretch

Tuesday July 9, 2019

Tuesday July 9, 2019

  • Warmup
    • 30 Seconds 
      • Active Samson 
      • Child’s Pose 
      • Banded Pass Throughs 
      • Alternating Single Leg Touches 
      • Child’s Pose with Left Reach 
      • Banded Pull Aparts 
      • Inchworm to Push-ups 
      • Child’s Pose with Right Reach 
      • Banded Deadlifts 
    • Single Arm Dumbbell Warmup 
      • *Complete with 1 Light Dumbbell*: 
      • 5 Deadlifts (Each Side) 
      • 5 Bent Over Rows (Each Side)
      • 5 Hang Power Cleans (Each Side)
      • 5 Strict Press & Reach (Each Side)
      • 5 Goblet Squats 
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Run
      • 5 Pull-ups
      • 5 Dumbbell Snatches (Each Arm) 
    • *Build to Workout Weight *
    • 1 Round 
      • 100 Meter Run
      • 5 Chest to Bar Pull-ups
      • 3 Dumbbell Snatches (Each Arm) 
  • WOD “Run DMC”
    • 4 Rounds:
      • 200 Meter Run
      • 10 Chest to Bar Pull-ups
      • 200 Meter Run
      • 10 Dumbbell Snatches (70/50)
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch

Monday July 8, 2019

Monday July 8, 2019

  • Warmup
    • 1 Minute 
      • Active Spidermans 
      • Glute Bridges 
    • 40 Seconds 
      • Active Dive-bombers 
      • Single Leg Glute Bridges (20 Seconds Each Side) 
    • 30 Seconds 
      • Push-up to Down Dog 
      • Slow Air Squats 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Table Top Stretch
    • Cossack Squat
  • Movement review
  • Squat Clean
    • Build to heavy single
  • Rehearsal
    • 2 Rounds
      • 3 Squat Cleans
      • 3 Ring Dips
  • WOD “Elizabeth”
    • 21-15-9: 
    • Squat Cleans (135/95)
    • Ring Dips 
  • Mobility
    • Couch Stretch
    • Banded shoulder in internal rotation

Friday July 5, 2019

Friday July 5, 2019 

  • Warmup
    • Partner Rowing
    • For Time: 
      • 10 Rounds of “Rowling”
  • Mobility
    • Couch Stretch
  • Movement review
  • Rehearsal
    • 1 Round 
      • 150 Meter Row
      • 10 Air Squats
      • 5 Dball Clean Cleans (Workout Weight)
  • WOD “Encore”
    • 3 Rounds:
      • 750 Meter Row
      • 50 Air Squats
      • 10 DBall Cleans (50/30)
  • Mobility
    • Standing calf stretch
    • Pigeon pose

Thursday July 4, 2019

Thursday July 4, 2019

  • Warmup
    • 1. Run Warmup
      • 200 Meter Run 
    • 2. Burpee Prep: 
      • 40 Seconds Push-up to Down Dog 
      • 30 Seconds Active Spidermans 
      • 20 Seconds Frog Hops 
      • 10 Seconds Burpees 
    • 3. Rope Climb Prep
      • 3 Seated Rope Pulls 
      • 2 Jumping Foot Locks
      • 1 Rope Climb 
  • WOD “Glen”
    • For Time: 
      • 30 Clean and Jerks (135/95)
      • 1 Mile Run
      • 10 Rope Climbs
      • 1 Mile Run
      • 100 Burpees
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation

Wednesday July 3, 2019

Wednesday July 3, 2019

  • Warmup
    • With a Partner 
      • Partner 1:
      • 3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster) 
      • Partner 2:
      • 6 x 30 Seconds Each of Banded Movement 
    • Banded Movements:
      • Glute Bridges 
      • Right Leg Glute Bridge 
      • Left Leg Glute Bridge 
      • Alternating Front Plank Leg Raises 
      • Pausing Air Squats 
      • Air Squats 
    • Dumbbell Warmup *With Light Set of Dumbbells: *
      • 5 Romanian Deadlifts 
      • 5 Hang Power Cleans 
      • 5 Front Squats 
      • 5 Strict Press & Reach 
      • 5 Reverse Lunges (Each Leg)
  • Mobility
    • Dumbbell Ankle Stretch
    • Dumbbell Goblet Squat Hold
  • Movement review
  • Rehearsal
    • 1 Round 
      • 5 Box Jump Overs (Lower)
      • 5 Dumbbell Front Squats (Lighter Weight)
      • 5 Calorie Assault Bike 
    • *Build to Workout Weight *
    • 1 Round 
      • 3 Box Jump Overs (Workout Height)
      • 3 Dumbbell Front Squats (Workout Weight)
      • 3 Calorie Assault Bike 
  • WOD “Leg Work”
    • On the 4:00 x 5 Rounds:
      • 9 Box Jump Overs (30″/24″)
      • 15 Dumbbell Front Squats (50’s/35’s)
      • 15/12 Calorie Assault Bike
  • Mobility
    • Standing calf stretch
    • Couch stretch

Tuesday July 2, 2019

Tuesday July 2, 2019

  • Warmup
    • EMOM 8 
      • Minute 1: Easy Run (Shuttle Runs or Around Cones Inside) 
      • Minute 2: Stretch
    • Stretches
    • Round 1: Active Samson + Air Squat at Top
    • Round 2: Push-up to Down Dog
    • Round 3: 30 Second Front Plank + 30 Second Mountain Climbers
    • Round 4: 30 Second Side Plank (Each Side)
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats 
  • Mobility
    • Banded Hamstring distraction
  • Movement review
  • Deadlift
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round 
      • 3 Deadlifts 
      • 100 Meter Run 
      • 3 Deadlifts 
  • WOD “Sugar Daddy”
    • 21-15-9:
      • Deadlifts (225/155)
      • 400 Meter Run
  • Mobility
    • Pigeon pose
    • Standing calf stretch

Monday July 1, 2019

Monday July 1, 2019

  • Warmup
    • 1 Minute 
      • Easy Row
      • 3 Air Squats + 1 Straight Leg Inchworm to Push-up 
    • 45 Seconds 
      • Moderate Row 
      • Active Spidermans 
    • 30 Seconds 
      • Faster Row 
      • Push-up to Down Dog 
    • Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romanian Deadlifts 
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Pigeon Pose
  • Movement review
  • Rehearsal
    • 1 Round 
      • 100 Meter Row 
    • Into…
    • 2 Rounds: 
      • 3 Power Cleans (Lighter Weight) 
      • 6 Push-ups
      • 9 Air Squats
    • *Build to Workout Weight*
    • 1 Round 
      • 3 Power Cleans
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Fish Out of Water”
    • For Time: 
      • 2,000 Meter Row
    • Directly Into…
    • 10 Rounds of “Heavy Chief”
    • 1 Round of “Heavy Chief”: 
      • 3 Power Cleans (155/105)
      • 6 Push-ups
      • 9 Air Squats
  • Mobility
    • 5 min assault bike @ L1 pace
    • Couch stretch
    • Banded front rack position

Friday June 28, 2019

Friday June 28, 2019

  • Warmup
    • 1 Minute
      • Easy Machine
      • Active Samson + Air Squat
    • 45 Seconds
      • Moderate Machine
      • Push-up to Down Dog
    • 30 Seconds
      • Faster Machine
      • Jumping Air Squats
    • Modified Barbell Warm Up
      • 5 Romanian Deadlifts
      • 5 Hang Muscle Cleans
      • 5 Front Rack Elbow Rotations (Each Side)
      • 5 Front Squats
      • 5 Strict Press & Reach
  • Mobility
    • Pigeon pose with lat reach
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Row Calories
      • 5 Bike Calories
      • 5 Hang Clusters
    • *Build to Workout Weight *
    • 1 Round
      • 3 Hang Clusters
  • WOD “Sicko Mode”
    • 21-15-9:
      • Row Calories
      • Bike Calories
    • Directly Into…
      • 21 Hang Squat Clean Thrusters (135/95)
      • *Women Complete 15-12-9 Machine Calories
  • Mobility
    • Banded front rack stretch
    • Couch stretch

Thursday June 27, 2019

Thursday June 27, 2019

  • Warmup
    • 45 Seconds
      • Alternating Single Leg Touches
      • Inchworm to Push-up
      • Single Leg Alternating Dumbbell Romanian Deadlifts
      • Active Dive-bombers
      • Dumbbell Romanian Deadlifts
      • Push-up to Down Dog
      • *Warmup performed with light set of dumbbells
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Romanian Deadlifts
      • 5 Front Squats
  • Mobility
    • Barbell forearm smash
  • Movement review
  • Deadlift
    • Build to Heavy Sets of 3-2-1
  • Rehearsal
    • 1 Round
      • 50 Meter Farmers Carry
      • 10 AbMat Sit-ups
      • 5 Deadlifts
  • WOD “Shrute Farms”
    • AMRAP 14:
      • 100 Meter Farmers Carry (50’s/35’s)
      • 30 AbMat Sit-ups
      • 100 Meter Farmers Carry (50’s/35’s)
      • 15 Deadlifts (205/145)
  • Mobility
    • Banded hamstring flossing
    • Saddle stretch

Wednesday June 26, 2019

Wednesday June 26, 2019

  • Warmup
    • 30 Seconds
      • PVC Pass Throughs
      • Active Samson + Air Squats
      • PVC Pass Throughs
      • Cossack Squats
      • PVC Pass Throughs
      • PVC Overhead Squats
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Presses
      • 5 Overhead Squats
      • 5 Snatch Grip RDLs
  • Mobility
    • Couch stretch
    • Barbell ankle stretch
    • PVC liftoffs
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 10 Overhead Squats
    • *Build to Workout Weight*
    • 1 Round
      • 100 Meter Run
      • 5 Overhead Squats
  • WOD “Nancy”
    • 5 Rounds:
      • 400 Meter Run
      • 15 Overhead Squats (95/65)
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch
    • Hamstring flossing

Tuesday June 25, 2019

Tuesday June 25, 2019

  • Warmup
    • 45 Seconds
      • Easy Row
      • Active Spidermans to Push-up
    • 30 Seconds
      • Moderate Row
      • Mountain Climbers
    • 20 Seconds
      • Faster Row
      • Steady Burpees
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Romanian Deadlifts
      • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Hang Power Cleans (Opening Weight)
      • 5 Burpees Over Rower
      • 5 Calorie Row
  • WOD “Water Break”
    • AMRAP 4:
      • 27 Hang Power Cleans (95/65)
      • 27 Burpees Over Rower
      • 27/21 Calorie Row
        • Rest 4 Minutes
      • 21 Hang Power Cleans (115/85)
      • 21 Burpees Over Rower
      • 21/15 Calorie Row
        • Rest 4 Minutes
      • 15 Hang Power Cleans (135/95)
      • 15 Burpees Over Rower
      • 15/12 Calorie Row
  • Mobility
    • Banded hamstring flossing
    • Banded shoulder in internal rotation
    • Chest stretch on post

Monday June 24, 2019

Monday June 24, 2019

  • Warmup
    • 30 Seconds
      • Plate Hops
      • Active Samson
      • Glute Bridges
      • Plate Ground to Overhead
      • Active Spidermans
      • Right Leg Glute Bridge
      • Plate Counterbalance Squats
      • Push-up to Down Dog
      • Left Left Glute Bridge
    • Barbell Warmup
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Romanian Deadlifts
      • 5 Front Squats
  • Mobility
    • Groin Stretch with Child’s Pose
    • Plate Ankle Stretch
  • Movement review
  • Front Squat Complex
    • Build to a Heavy:
      • 1 Pausing Front Squat + 1 Front Squat
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Thrusters
      • 3 Pull-ups
  • WOD “Jack Daniels”
    • For Time:
      • 1,000 Meter Run
      • 50 Thrusters (45/35)
      • 30 Pull-ups
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Saturday June 22, 2019

  • Warmup
    • 200m Run
    • Active Sampson
    • Good Morning
    • Spiderman
    • Front Rack
    • Ankle
    • Inchworm
  • Movement Review
    • Air Squat
    • Squat Jump
    • Clean
    • Jerk
  • WOD – AMRAP 30 in Teams of 3
    • 12/9 Calorie Assault Bike
    • 10 Medicine Ball Squat Jumps (30/20)
    • 5 Power Clean and Jerks
      • 1st 6 Rounds: 95/65
      • 2nd 6 Rounds: 115/85
      • 3rd 6 Rounds: 135/95
      • 4th 6 Rounds: 155/105
    • Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
  • Mobility
    • Banded Shoulder Distraction
    • Couch Stretch