Category Archives: WOD

Wednesday May 22, 2019

Wednesday May 22, 2019

  • Warmup
    • 30 Seconds
      • Mountain Climbers
      • Slow Air Squats
      • Chest Stretch
      • Frog Hops
      • Pausing Air Squats
      • Wrist Stretch
      • Slow Burpees (Step Up & Down)
      • Air Squats
      • Front Rack Stretch
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Pausing Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Stiff Legged Deadlifts
      • 5 Pausing Front Squats
  • Movement review
  • Pausing front squat
    • Build to heavy set of 2
  • Hang Squat clean
    • Build to heavy single
  • Rehearsal
    • 1 Round
      • 4 Hang Squat Cleans
      • 4 Lateral Barbell Burpees
  • WOD “Dirt Nap”
    • 3 Rounds:
      • 15 Hang Squat Cleans (115/80)
      • 15 Lateral Barbell Burpees
  • Mobility
    • Banded front rack
    • Couch stretch

Tuesday May 21, 2019

Tuesday May 21, 2019

  • Warmup
    • Line Drills (Stretch Down & Jog Back)
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks
      • Side Lunge
      • Cradle Stretch
      • Walking Samson  
      • Walking Spidermans
      • 3 Air Squats + Broad Jump
      • Straight Leg Inchworms
      • Bear Crawl
      • Reverse Bear Crawl
      • Crab Walk
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Mobility
    • Banded lat stretch
    • Banded hamstring stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Strict Pull-ups
  • WOD “Strict Nicole”
    • AMRAP 20:
      • 400 Meter Run
      • Max Strict Pull-ups
  • Mobility
    • Banded straight arm in internal rotation
    • Standing calf stretch
    • Couch stretch

Monday May 20, 2019

Monday May 20, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Air Squats with Hands Overhead
      • Moderate Row
      • Slow PVC Overhead Squats
      • Faster Row
      • Jumping Air Squats
    • Modified Barbell Warm Up
      • 5 Good Mornings
      • 5 Pausing Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Presses
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Mobility
    • Warrior squat
    • Pvc overhead squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Air Squats
      • 5 Calorie Row
      • 5 Power Snatches
    • *Build to Workout Weight*
    • 1 Round
      • 10 Air Squats
      • 5 Calorie Row
      • 3 Power Snatches
  • WOD “Hot Air”
    • On the 5:00 x 5:
      • 30 Air Squats
      • 20/15 Calorie Row
      • 7 Power Snatches (115/85)
  • Mobility
    • Banded hip in extension
    • Couch stretch

Friday May 17, 2019

Friday May 17, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • High Hops in Front of Box
      • Child’s Pose on Box
      • Moderate Row
      • Box Step-ups
      • Box Supported Ankle Stretch
      • Faster Row
      • Box Jump with Step Down
      • Front Rack Stretch on Box
    • Modified Barbell Warm Up
      • 5 Sumo Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Sumo Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Barbell internal rotation
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Wallballs
      • 3 Sumo Deadlift High Pulls
      • 3 Box Jumps
      • 3 Push Press
      • 3 Calorie Row
  • WOD “Fight Gone Bad”
    • 3 Rounds:
      • 1 Minute Wallballs (20/14)
      • 1 Minute Sumo Deadlift High Pulls (75/55)
      • 1 Minute Box Jumps (20″)
      • 1 Minute Push Press (75/55)
      • 1 Minute Calorie Row
      • 1 Minute Rest
  • Mobility
    • Hamstring flossing
    • Standing calf stretch

Thursday May 16, 2019

Thursday May 16, 2019

  • Warmup
    • 30 Seconds
      • Easy Bike
      • Up Dog
      • Front Plank
      • Moderate Bike
      • Down Dog
      • Right Side Plank
      • Faster Bike
      • Push-up to Down Dog
      • Left Side Plank
    • 30 Seconds
      • Right Side Farmers Walk
      • Right Side Bent Over Rows
      • Left Side Farmers Walk
      • Left Side Bent Over Rows
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 AbMat Sit-ups
      • 5 Calorie Assault Bike
      • 3 Strict Pull-ups
      • 50 Meter Farmers Carry
  • WOD “Dirt Road”
    • 3 Rounds:
      • 30 AbMat Sit-ups
      • 15/10 Calorie Assault Bike
      • 10 Strict Pull-ups
    • 200 Meter Farmers Carry (55/35)
    • 2 Rounds:
      • 30 AbMat Sit-ups
      • 15/10 Calorie Assault Bike
      • 10 Strict Pull-ups
    • 200 Meter Farmers Carry (55/35)
    • 1 Rounds:
      • 30 AbMat Sit-ups
      • 15/10 Calorie Assault Bike
      • 10 Strict Pull-ups
  • Mobility
    • Banded straight arm in external rotation
    • Wrist stretch

Wednesday May 15, 2019

Wednesday May 15, 2019

  • Warmup
    • 30 Seconds
      • Side Lunges
      • Inchworm to Push-up
      • Active Samson
      • Reverse Lunges
      • Chest Stretch
      • Slow Air Squats
      • Jumping Lunges
      • Child’s Pose
      • Jumping Air Squats
    • Modified Barbell Warm Up
      • *30 Seconds: *
      • Back Rack Reverse Lunges
      • Good Mornings
      • Pausing Back Squats
      • Strict Press & Reach
      • Stiff Legged Deadlifts
      • Pausing Front Squats
  • Mobility
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Back Squats*
  • WOD “Bar Star”
    • Teams of 3:
    • AMRAP 7:
      • 50 Back Squats (155/105)
      • 50 Back Squats (185/125)
      • AMRAP Back Squats (225/145)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Bench Press (135/95)
      • 50 Bench Press (155/105)
      • AMRAP Bench Press (185/135)
      • Rest 3 Minutes
    • AMRAP 7:
      • 50 Deadlifts (185/135)
      • 50 Deadlifts (225/155)
      • AMRAP Deadlifts (275/185)
  • Mobility
    • Couch stretch
    • Chest stretch on post
    • Banded hamstring flossing

Tuesday May 14, 2019

Tuesday May 14, 2019

  • Warmup
    • 30 Seconds
      • Easy Single Unders
      • Active Samson
      • Push-up to Down Dog
      • High Single Unders
      • Active Spidermans
      • Straight Leg Inchworms
      • Double Unders
      • Slow Air Squats
      • Push-up Plank Shoulder Taps
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Press & Reach
      • 5 Stiff-Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Power Cleans (With Lighter Weight)
      • 5 Push-ups
      • 5 Calorie Row
      • 10 Double Unders
      • 5 Calorie Bike

*Build to Workout Weight*

  • 1 Round
    • 3 Power Cleans
    • 3 Push-ups
  • WOD “Undercover”
    • 3 Rounds:
      • 15 Power Cleans (115/80)
      • 20 Push-ups
    • 2 Rounds:
      • 27/21 Calorie Row
      • 75 Double Unders
    • 1 Round:
      • 35/25 Calorie Assault Bike
  • Mobility
    • Banded front rack
    • Banded hip in extension

Monday May 13, 2019

Monday May 13, 2019

  • Warmup
    • 20 Seconds
      • Easy Jog
      • Quad Stretch
      • Knees to Chest
      • Easy Jog
      • Straight Leg Kick
      • Side Lunges
      • Easy Jog
      • Walking Samson
      • Walking Spiderman
      • Medicine Ball Jog
      • Medicine Ball Foot Taps
      • Medicine Ball Deadlifts
      • Medicine Ball Jog
      • Medicine Ball Slams
      • Medicine Ball Squats (Squat to Ball)
      • Medicine Ball Jog
      • Medicine Ball Push Press
      • Medicine Ball Squats (Squat with Ball)
  • Mobility
    • Kettlebell ankle stretch
    • Kettlebell squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Run
      • 5 Kettlebell Swings
      • 5 Wall Balls
  • WOD “Wall Street”
    • 3 Rounds:
      • 800 Meter Run
      • 40 Kettlebell Swings (55/35)
      • 40 Wallballs (20/14)
  • Mobility
    • Couch stretch

Friday May 10, 2019

Friday May 10, 2019

  • Warmup
    • 40 Seconds
      • Single Unders
      • Toe Touch to Air Squats
    • 30 Seconds
      • Single Unders
      • Air Squats
    • 20 Seconds
      • Single Unders
      • Jumping Air Squats
    • Posterior Primers
    • **No Bands **
    • *30 Seconds of Each:*
      • Bird Dogs
      • Side Plank (Each Side)
      • Medicine Ball Goblet Squat Holds
    • **Bands**
    • *30 Seconds of Each:*
      • Banded Glute Bridges
      • Banded Lateral Walks (Each Direction)
      • Banded Slow Squats
    • Medicine Ball Warm Up
      • 5 Deadlifts
      • 5 Medicine Ball Cleans
      • 5 Front Squats
      • 5 Strict Presses
      • 5 Thrusters
  • Movement review
  • Deadlift
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Wall Balls
      • 3 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders
      • 30 Wallballs (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Banded hip in extension
    • Banded hamstring flossing

Thursday May 9, 2019

Thursday May 9, 2019

  • Warmup
    • Weighted class interval run
    • 30 Seconds
      • Easy Bike
      • Straight Leg Swings (Right Side)*
      • Easy Bike
      • Straight Leg Swings (Left Wide)
      • Easy Bike
      • Down Dog
  • Mobility
    • Wall pigeon pose
    • Seated straddle with bar assist
  • Movement review
  • Rehearsal
    • 1 Round
      • 20 Seconds DBall ground to shoulder
      • 10 Seconds Rest
      • 20 Seconds Bike Calories
  • WOD “Train Wreck”
    • 8 Rounds:
      • 40 Seconds Dball ground to shoulder (50/30)
      • 20 Seconds Rest
      • 40 Seconds Bike Calories
      • 20 Seconds Rest
    • Score is lowest rep total of the 8 rounds
  • Mobility
    • Banded hip in extension
    • Banded shoulder in internal rotation

Wednesday May 8, 2019

Wednesday May 8, 2019

  • Warmup
    • 30 Seconds
      • Side Lunges
      • Slow Air Squats
      • Knuckle Drags*
      • Russian Kettlebell Swings
      • Active Samson
      • Kettlebell Goblet Squats
      • Kettlebell Strict Press (Right Arm)
      • Kettlebell Strict Press (Left Arm)
    • *Warmup performed with one light kettlebell*
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Press & Reach
      • 5 Stiff Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Kettlebell ankle stretch
    • Holding a kettlebell in goblet position
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Front Squats
      • 5 Kettlebell Swings
      • 100 Meter Run
    • *Build to Workout Weight*
    • 1 Round
      • 5 Front Squats
      • 5 Kettlebell Swings
      • 100 Meter Run
  • WOD “Jack Squat”
    • 21-15-9:
      • Front Squats (135/95)
      • Kettlebell Swings (70/55)
      • 400 Meter Run
  • Mobility
    • Standing calf stretch
    • Banded straight arm in external rotation

Tuesday May 7, 2019

Tuesday May 7, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Mountain Climbers
      • Moderate Row
      • Push-up Shoulder Taps
      • Faster Row
      • Push-up to Down Dog
  • Mobility
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 4 Burpees
      • 3 Chest to Bar Pull-ups
      • 2 Toes to Bar
      • 1 Pull-ups
  • WOD “Lead Foot”
    • AMRAP 4:

      • 27/21 Calorie Row

      • 27 Burpees

      • 27 Chest to Bar Pull-ups
      • 
Rest 4 minutes
    • 
AMRAP 4:
      • 
21/15 Calorie Row
      • 
21 Burpees
      • 
21 Toes to Bar
      • 
Rest 4 minutes
    • 
AMRAP 4:

      • 15/9 Calorie Row

      • 15 Burpees

      • 15 Pull-ups
  • Mobility
    • Static prone scorpion
    • Couch stretch

Monday May 6, 2019

Monday May 6, 2019

  • Warmup
    • 20 Seconds
      • Active Spidermans
      • Push-up to Down Dog
      • Active Samson
      • Straight Legged Inchworms
      • Air Squats with Arms Overhead
    • 30 Seconds
      • PVC Pass Throughs
      • PVC Sotts Press
      • PVC Overhead Squats
      • PVC Pass Throughs (More Narrow)
    • PVC Snatch Warmup
      • 5 Good Mornings
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Jerks
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
    • Barbell Snatch Warmup
      • 5 Good Mornings
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Jerks
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Mobility
  • Movement review
  • Power Snatch
    • Build to heavy single
  • Rehearsal
    • 1 Round
      • 5 Power Snatches
  • WOD “Isabel”
    • For Time:
      • 30 Power Snatches (135/95)
  • Mobility
    • Chest stretch
    • Banded bully stretch

Friday May 3, 2019

Friday May 3, 2019

  • Warmup
    • Partner Rowling
    • 3 Rounds Each:
      • Land Exactly on 150 Meters
      • *Penalties:*
      • **Round 1:** Air Squats
      • **Round 2:** Burpees
      • **Round 3:** Push-ups
      • *Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.
  • Mobility
    • Chest Stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Calorie Row
      • 1 Strict Pull-up
      • 2 Push-ups
      • 3 Air Squats
  • WOD “Spaceships”
    • AMRAP 20:
      • 200 Meter Run
      • 20/14 Calorie Row
      • 2 Rounds of Strict “Cindy”
  • Mobility
    • Standing calf stretch
    • Banded hip in extension

Thursday May 2, 2019

Thursday May 2, 2019

  • Warmup
    • 30 Seconds
      • Easy Single Unders
      • Toe Touch to Reach Overhead
      • Front Plank
      • Faster Single Unders
      • Down Dog
      • Ride Side Plank
      • Higher Single Unders
      • Up Dog
      • Left Side Plank
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff Legged Deadlifts
      • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 AbMat Sit-ups
      • 10 Double Unders
      • 5 AbMat Sit-ups
      • 5 Deadlifts
    • With Opening Weight on the Barbell
  • WOD “Skippy”
    • On the 3:00 x 5 Rounds:
      • 15 AbMat Sit-Ups
      • 30 Double Unders
      • 15 AbMat Sit-Ups
      • 5 Deadlifts
    • Build in loading on the deadlift. Score is weights used. Put round times in notes.
  • Mobility
    • Standing calf stretch
    • Saddle stretch
    • Banded hamstring flossing

Wednesday May 1, 2019

Wednesday May 1, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Spidermans
      • Moderate Row
      • Active Samson
      • Faster Row
      • Straight Legged Inchworms
    • Dumbbell Warm Up
      • Each Side (With 1 Light Dumbbell):
      • 5 Stiff Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Front Rack Reverse Lunges
      • 5 Strict Press
  • Mobility
    • Pigeon pose on box
    • Child’s pose on box
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 6 Dumbbell Snatches
      • 3 Burpee Box Jumps
  • WOD “Waterlogged”
    • 1,000 Meter Row
    • Directly Into…
    • 30 Dumbbell Snatches (50/35)
    • 15 Burpee Box Jumps (24″/20″)
    • 20 Dumbbell Snatches (50/35)
    • 10 Burpee Box Jumps (24″/20″)
    • 10 Dumbbell Snatches (50/35)
    • 5 Burpee Box Jumps (24”/20″)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch
    • Banded hamstring flossing

Tuesday April 30, 2019

Tuesday April 30, 2019

  • Warmup
    • Warmup Run
      • 200 Meter Easy Jog
      • 30 Seconds
      • Plate Hops
      • Air Squats
      • Plate Ground to Overhead
      • Active Samsons
      • Plate Counterbalance Squats (Press Away From Body During Squat)
      • Deep Side Lunges
      • *Warmup completed with 15/10 plate
    • Modified Barbell Warm Up
      • 10 Back Rack Elbow Rotations
      • 5 Pausing Back Squats
      • 10 Front Rack Elbow Rotations
      • 5 Pausing Front Squats
  • Mobility
    • Partner 1: Banded Ankle Distraction (45 Seconds Each Side)
    • Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)
  • Movement review
  • Front Squat
    • Build to Heavy Single
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Front Squats
  • WOD “Front Runner”
    • For Time:
      • 200 Meter Run, 2 Front Squats
      • 200 Meter Run, 4 Front Squats
      • 200 Meter Run, 6 Front Squats
      • 200 Meter Run, 8 Front Squats
      • 200 Meter Run, 10 Front Squats
    • Barbell: 165/110
  • Mobility
    • Standing calf stretch
    • Banded front rack

Monday April 29, 2019

Monday April 29, 2019

  • Warmup
    • 30 Seconds
      • Easy Bike
      • Push-up to Down Dog
      • Moderate Bike
      • Flutter Kicks
      • Faster Bike
      • Mountain Climbers
    • Modified Barbell Warm Up
      • 5 Stiff Legged Deadlifts
      • 5 Strict Press
      • 5 Hang Power Cleans
      • 5 Push Press
      • 5 Power Cleans
      • 5 Push Jerks
  • Mobility
    • Partner 1: 1 Minute Thoracic Extension*
    • Partner 2: 30 Seconds Arch Hold / 30 Seconds Hollow Hold
    • Barbell Thoracic Opener
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 5 Toes to Bar
      • 5 Power Clean & Jerks
    • Build to Workout Weight
    • 1 Round
      • 5 Calorie Bike
      • 4 Toes to Bar
      • 3 Power Clean & Jerks
  • WOD “Handlebars”
    • 4 Rounds:
      • 21/15 Calorie Assault Bike
      • 15 Toes to Bar
      • 7 Power Clean and Jerks (155/105)
  • Mobility
    • Banded bully stretch
    • Banded straight arm in external rotation
    • Couch stretch

Friday April 26, 2019

Friday April 26, 2019

  • Warmup
    • 30 Seconds
      • Easy Single Unders
      • Plate Ground to Overhead
      • PVC Pass Throughs
      • Higher Single Unders
      • Plate Counterbalance Squats
      • PVC Pass Throughs
      • Fast Single Unders
      • Squats with Heels on Plate
      • PVC Pass Throughs
    • Barbell Warm Up
      • 5 Good Morning
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Snatch Grip Push Press
      • 5 Overhead Squats
      • 5 Snatch Grip Deadlifts
  • Movement review
  • Overhead Squat
    • Build to heavy set of 3
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Row
      • 3 Overhead Squats
  • WOD “Denim”
    • AMRAP 15:
      • 60 Double Unders
      • 30/21 Calorie Row
      • 15 Overhead Squats (115/80)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Thursday April 25, 2019

Thursday April 25, 2019

  • Warmup
    • 1 Minute
      • Easy Bike
      • Front Plank
      • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Assault Bike
      • 50′ Farmers Carry
      • 3 Strict Toes to Bar
  • WOD “Old Town Road”
    • 6 Rounds:
      • 15/12 Calorie Assault Bike
      • 150′ Farmers Carry (55’s/35’s)
      • 9 Strict Toes to Bar
  • Mobility
    • Standing calf stretch
    • Wrist stretch
    • Hip in external rotation