Category Archives: WOD

Saturday December 29, 2018

  • Warmup
    • 200m Run
    • Active Stretching
  • Mobility
    • Ankle Flossing
    • Shoulder Distraction
  • Movement Review
  • WOD – 20AMRAP
    • 400m Run
    • 20 DB Hang Clean and Jerk (5 each side)
    • 200m Run
    • 10 Alt DB Snatch
  • Mobility
    • Shoulder Distraction
    • Standing Calf Stretch

Friday Dec 28, 2018

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
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Banded lat stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
      • Build to Workout Weight
    • 1 Round
      • 1-2-3: Toes to Bar
      • 3-2-1: Deadlifts
  • WOD “Joker”
    • For Time:
      • 1-2-3-4-5-6-7-8-9-10: Toes to Bar
      • 10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)
  • Mobility
    • Banded hip in extension
    • Couch stretch
    • Banded front rack

Thursday Dec 27, 2018

Warmup

  • :20 Second Jump / :40 Second Stretch
    • Lateral Hops Over Bar
    • Walkouts
    • Forward and Back Hops Over Bar
    • Push-up to Down Dog
    • Easy Single Unders
    • Active Samson
    • Higher Single Unders
    • Active Spidermans
  • Barbell Warm Up
    • 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
    • 1 Round
      • 3 Calorie Row
      • 10 Double Unders
      • 3 Hang Squat Cleans (Opening Weight)
  • WOD “Round Trip”
    • 6 Rounds, On the 3:00:
      • 20/14 Calorie Row
      • 40 Double Unders
      • 5-5-4-4-3-3 Hang Squat Cleans
    • Climb in weight on the hang squat clean. Score is slowest round.
  • Mobility
    • Weighted ankle stretch
    • Banded front rack
    • Couch stretch

Wednesday Dec 26, 2018

Warmup

  • :30 Seconds
    • Medicine Ball Foot Taps
    • Active Spidermans
    • Medicine Ball Deadlifts
    • Active Samson
    • Squats to Medicine Ball  
    • 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 Deadlifts
  • Mobility
    • Child’s pose on box
    • Medicine Ball Squat Pose
  • Movement review
  • Power Snatch
    • Build to Heavy Set of 5
  • Rehearsal
    • 1 Round
      • 2 Power Snatches
      • 4 Box Jump Overs
      • 6 Wall Balls
  • WOD “Play Ball”
    • 3 Rounds:
      • 10 Power Snatches (115/80)
      • 20 Box Jump Overs (24/20)
      • 30 Wallballs (20/14)
  • Mobility
    • Pigeon pose/ hip in external rotation
    • Standing calf stretch

Saturday December 22, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Mobility
  • Movement Review
  • WOD – Teams of 3 (30min Cap)
    • 90-60-30 Cal Row (80/50/25)
    • 30-60-90 Power Snatch (100/70)
    • 90-60-30 Cal Bike (80/50/25)
    • 30-60-90 Thruster (100/70)
  • Mobility
    • Bully Stretch
    • Crossover Recovery

Friday Dec 21, 2018

Warmup

  • 30 Seconds
    • Knuckle Drags
    • Active Spidermans
    • Active Samson
    • Push-up to Down Dog
    • Air Squats
  • Mobility
    • Chest stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 2 Pull-ups (Each)
      • 3 Push-ups (Each)
      • 4 AbMat Sit-ups (Each)
      • 5 Air Squats (Each)
  • WOD “Team Barbara” Teams of 2
    • AMRAP 20:
      • 20 Pull-ups
      • 30 Push-ups
      • 40 Sit-ups
      • 50 Air Squats
  • Mobility
    • Pigeon pose
    • Static prone scorpion hold

Thursday Dec 20, 2018

Warmup

  • 20 Seconds
    • Shuttle Run
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Shuttle Run
    • Side Lunge
    • Cradle Stretch
    • Walking Samson
    • Shuttle Run
    • Walking Spiderman
    • Air Squats
    • Inchworms
    • Shuttle Run
    • Side Shuffles
    • High Knees
    • Butt Kickers
  • Mobility
    • Banded walks
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 6 Shuttle Runs
  • WOD “Frogger”
    • 6 Rounds:
      • 20/14 Calorie Row
      • 20 x 10 Meter Shuttles
  • Mobility
    • Couch stretch
    • Standing calf stretch
    • Banded hip in extension

Wednesday Dec 19, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Active Spidermans
  • 45 Seconds
    • Medium Bike
    • Active Samson
  • 30 Seconds
    • Faster Bike
    • Air Squats
  • Dumbbell Warm Up Performed With Light Dumbbells:
    • 5 Romanian Deadlifts
    • 5 Hang Power Cleans
    • 5 Strict Press
    • 5 Front Squats
    • 5 Step Back Lunges (Each Leg)
  • Mobility
    • Pigeon pose on box
    • Dumbbell squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Burpee Box Jump Overs
      • 5 Dumbbell Front Squats
      • 6 Calorie Assault Bike
  • WOD “Rugrats”
    • On the 4:00 x 5 Rounds:
      • 9 Burpee Box Jump Overs (24/20)
      • 15 Dumbbell Front Squats (50’s/35’s)
      • 15/12 Calorie Assault Bike
    • Score is Slowest Round
  • Mobility
    • Banded hip in extension
    • Banded front rack stretch

Tuesday Dec 18, 2018

Warmup

  • 30 Seconds
    • Active Spidermans
    • Plate Ground to Overhead
    • Active Samson
    • Plate Squats (Pressing Away)
    • Push-up to Down Dog
    • Plate Overhead Reverse Lunges
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Front rack stretch
  • Movement review
  • Push Jerk
    • Build to Heavy 5-4-3-2-1
  • Rehearsal
    • 2 Rounds
      • 3 Deadlifts
      • 3 Hang Power Cleans
      • 3 Push Jerks
  • WOD “Down Time”
    • AMRAP 7:
      • 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
      • 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
      • 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)
    • Climb by 3 Reps Until the Finish
  • Mobility
    • Hamstring flossing
    • Couch stretch

Monday Dec 17, 2018

Warmup

  • 30 Seconds
  • Easy Row
  • Easy Single Unders  
  • Active Spidermans  
  • 20 Seconds
  • Medium Row
  • Higher Single Unders
  • Push-up to Down Dog
  • 15 Seconds
  • Fast Row
  • Double Under Practice
  • Air Squats
  • Mobility
    • Dumbbell ankle stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
    • 10 Double Unders
    • 8 Dumbbell Snatches
    • 6 Calorie Row
    • 4 Toes to Bar
  • WOD “Jump Start”
    • For Time:
    • 60 Double Unders
    • 30 Dumbbell Snatches (50/35)
    • 60 Double Unders
    • 30/21 Calorie Row
    • 60 Double Unders
    • 30 Toes to Bar
    • 60 Double Unders
    • 30/21 Calorie Row
    • 60 Double Unders
    • 30 Dumbbell Snatches (50/35)
  • Mobility
    • Banded straight arm in external rotation
    • Standing calf stretch

Saturday December 15, 2018

  • Warmup
    • 200m Run
    • Line Drills
    • Mobility
  • Mobility
    • PVC Passthrough
    • PVC Front Rack
  • Movement Review
  • WOD – 20AMRAP in teams of 2:
    • Partner 1
      • 12 Toes to Bar
      • 4 Deadlift + Hang Power Clean (185/105)
    • Partner 2
      • Max Bike calories
    • Complete full round and switch
  • Mobility
    • Shoulder Distraction
    • Crossover Recover

Friday Dec 14, 2018

Warmup

  • 30 Seconds
    • Medicine Ball Foot Taps
    • Knuckle Drags
    • Air Squat to Medicine Ball
    • Active Samson
    • Medicine Ball Deadlifts
    • Active Spidermans
    • Medicine Ball Slams
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Power Snatches
      • 5 Box Jumps
      • 5 Push Presses
      • 5 Calorie Row
  • WOD “Sore Eyes”
    • AMRAP 20:
      • 20 Wallballs (20/14)
      • 20 Power Snatches (75/55)
      • 20 Box Jumps (24/20)
      • 20 Push Presses (75/55)
      • 20/14 Calorie Row
  • Mobility
    • Prone scorpion
    • Couch stretch

Thursday Dec 13, 2018

  • Warmup
    • 30 Seconds
      • 1 Arm Farmers Carry Right Arm
      • Active Samson
      • 1 Arm Farmers Carry Left Arm
      • Active Spidermans
      • Dumbbell Goblet Squats
      • Push-up to Down Dog
  • Mobility
    • Chest stretch
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 5 Burpees
      • 50 Meter Farmers Carry
  • WOD “Arm Candy”
    • 6 Rounds:
      • 15/12 Calorie Assault Bike
      • 12 Burpees
      • 100 Meter Farmers Carry (55’s/35’s) 
  • Mobility
    • Banded wrist distraction
    • Banded hip in extension

Wednesday Dec 12, 2018

Warmup

  • 30 Seconds
    • Active Samson
    • Knuckle Drags
    • Activer Spidermans
    • Push-up to Down Dog
    • 15 Seconds
    • Front Plank
    • Air Squats
    • Push-ups
    • Front Plank
    • Air Squats
    • Push-ups
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round Performed with Opening Bench Press Weight:
      • 3 Deadlifts (Each)
      • 3 Hang Squat Cleans (Each)
      • 3 Bench Press (Each)
  • WOD “Last Call”
    • Teams of 3
    • AMRAP 7:
      • 50 Bench Press (135/95)
      • 50 Bench Press (155/105)
      • AMRAP Bench Press (185/135)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Hang Squat Cleans (115/80)
      • 50 Hang Squat Cleans (135/95)
      • AMRAP Hang Squat Cleans (155/105)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Deadlifts (185/135)
      • 50 Deadlifts (225/155)
      • AMRAP Deadlifts (275/185)
  • Mobility
    • Hamstring flossing
    • Banded front rack position

Tuesday Dec 11, 2018

Warmup

  • :30 Seconds *Using 10# Plate *
    • Forward Jumps to Plate
    • Active Samson
    • Lateral Jumps Over Plate
    • Active Spidermans
    • In and Out Jumps to Plate
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Jump Rope
      • 5 Power Cleans
      • 10 Jump Rope
      • 5 Toes to Bar
  • WOD “Criss Cross”
    • AMRAP 15:
      • 30 Double Unders
      • 15 Power Cleans (115/80)
      • 30 Double Unders
      • 15 Toes to Bar
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation

Monday Dec 10, 2018

Warmup

  • 30 Seconds
    • Easy Row
    • Active Spidermans
    • Easy-Moderate Row
    • PVC Pass Throughs
    • Moderate Row
    • Air Squats
    • Faster Row
    • PVC Overhead Squats
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Overhead Squats (1st Weight)
      • 5 Burpees Over the Erg
      • 5 Calorie Row
    • Build to Second Weight
    • 1 Round
      • 3 Overhead Squats (1st Weight)
      • 3 Burpees Over the Erg
      • 3 Calorie Row
  • WOD “Freedom Sauce”
    • AMRAP 3:
      • 21 Overhead Squats (95/65)
      • 21 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 18 Overhead Squats (115/80)
      • 18 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 15 Overhead Squats (135/95)
      • 15 Burpee Over the Erg
      • Max Calorie Row
      • Rest 3 Minutes
    • AMRAP 3:
      • 12 Overhead Squats (155/105)
      • 12 Burpee Over the Erg
      • Max Calorie Row
  • Mobility
    • Banded bully stretch
    • Banded hip in extension

Saturday December 8, 2018

  • Warmup
  • Mobility
    • PVC Stretches
    • Ankle Mobility
  • Movement Review
  • WOD – 2 Rounds in Teams of 2 (25min cap):
    • 600m Team Run
    • 50 Power Snatch (95/65)
    • 400m Team Run
    • 50 Hang Power Clean (95/65)
    • 200m Team Run
    • 50 Thrusters (95/65)
  • Mobility
    • Keg Stretch
    • Bully Stretch

Friday Dec 7, 2018

Warmup

  • Rowling *
  • Mobility
    • Banded hamstring flossing
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Second Row
      • 20 Second Bike
      • 20 Second Sit-ups
  • WOD “Loose Cannon”
    • 3 Rounds:
      • 3 Minute Calorie Row
      • 2 Minute Calorie Bike
      • 1 Minute Sit-ups
    • Rest 2 Minutes Between Rounds
  • Mobility
    • Hamstring flossing
    • Banded hip in extension

Thursday Dec 6, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Quad Stretch
    • Knuckle Drags
    • Side Lunge
    • Active Spidermans
    • Active Samson
    • Push-ups to Down Dog
    • Air Squats
  • Mobility
    • Couch stretch
    • Standing calf stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 3 Pull-ups
      • 6 Push-ups
      • 9 Air Squats
  • WOD “Half Murph” * Partition the pull-ups, push-ups, and squats as needed. Start and finish with run.
    • 800 m Run
    • 50 Pull-ups
    • 100 Push-ups
    • 150 Squats
    • 800 m Run
  • Mobility
    • Standing calf stretch
    • Couch stretch