Category Archives: WOD

Wednesday Dec 5, 2018

Warmup

  • 30 Seconds
    • Easy Row
    • Bodyweight Good Mornings
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Active Samson
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • PVC hinge
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Row
      • 5 Deadlifts
      • 5 Box Jumps
  • WOD “Christine”
    • 3 Rounds For Time
      • Row 500m
      • 12 Deadlifts (bodyweight)
      • 21 Box Jumps (24”/20”)
  • Mobility
    • Hamstring flossing
    • Banded hip in extension

Tuesday Dec 4, 2018

Warmup

  • 20 Seconds
    • Easy Jog
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Moderate Jog
    • Walking Spidermans
    • Walking Samson
    • Push-up to Down Dog (In Place)
    • Faster Jog
    • Air Squats (In Place)
    • High Knees
    • Butt Kickers
  • Mobility
    • Child’s pose on kettlebell
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Kettlebell Swings
      • 5 Calorie Bike
      • 100 Meter Run 
    • Build to Workout Weight
    • 1 Round
      • 5 Kettlebell Swings
      • 5 Calorie Bike
      • 50 Meter Dball Run
  • WOD “Full Count”
    • 30-25-20-15-10:
      • Kettlebell Swings (55/35)
    • After Each Set:
      • 14/10 Calorie Assault Bike
      • 200 Meter Dball Ball Run (50/30)
  • Mobility
    • Banded hamstring flossing
    • 3 sets of 5 jefferson curl (no heavier than 20#)

Monday Dec 3, 2018

Warmup

  • 30 Seconds
    • Active Samson
    • Slow Air Squats
    • Active Spidermans
    • Cossack Squats
    • Push-up to Down Dog
    • Banded Air Squats (Band Above Knee)
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Overhead Squats
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Squat hold
  • Movement review
  • Macho Man Complex
    • Build to Heavy Complex:
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
  • Rehearsal
    • 1 Round
      • 3 Power Cleans
      • 3 Front Squats
      • 3 Push Jerks
      • 3 Toes to Bar
  • WOD “Randy Savage”
    • AMRAP 12:
      • 3 Rounds of Macho Man (135/95)
      • 15 Toes to Bar
    • Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
  • Mobility
    • Banded front rack
    • Couch stretch

Saturday December 1, 2018

  • Warmup
    • 600m Catch-up Run
  • Mobility
    • PVC Pass-through
    • PVC Internal
  • Movement Review
  • WOD: Teams of 3 (30min cap):
    • 800m Team Run
    • 60 Hang Power Snatches (95/65)
    • 60 Burpee Box Jumps (24/20)
    • 400m Team Run
    • 45 Hang Power Snatches
    • 45 Burpee Box Jumps
    • 200m Team Run
    • 30 Hang Power Snatches
    • 30 Burpee Box Jumps
  • Mobility
    • Standing Calf Stretch
    • Banded Bully

Friday Nov 30, 2018

Warmup

  • 30 Seconds
    • Medicine Ball Foot Taps
    • Active Spidermans
    • Medicine Ball Deadlifts
    • Quick Single Unders
    • Active Samson
    • Medicine Ball Front Squats  
    • High Single Unders
    • Push-up to Down Dog
    • Medicine Ball Slams
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Med ball squat hold
    • Child’s pose on med ball
  • Movement review
  • Deadlift
    • Build to Heavy Set of 6-4-2
  • Rehearsal
    • 1 Round
      • 9 Double Unders
      • 6 Wall Balls
      • 3 Deadlifts
  • WOD “Smooth Criminal”
    • AMRAP 15:
      • 60 Double Unders 
      • 30 Wallballs (20/14)
      • 15 Deadlifts (245/165)
  • Mobility
    • Hamstring flossing
    • Hanging lat stretch

Thursday Nov 29, 2018

Warmup

  • 30 Seconds
    • Right Arm Farmers Carry
    • Quad Stretch in Place
    • Knuckle Drags in Place
    • Left Arm Farmers Carry
    • Push-up to Down Dog in Place
    • Active Samson in Place
    • Russian Dumbbell Swing in Place
    • Slow Air Squats in Place
    • Active Spidermans in Place
  • Dumbbell Warm Up *Each Side:*
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • Movement review
  • Rehearsal
    • 1 Round
      • 4 Calorie Row
      • 4 Alternating Dumbbell Snatches
      • 1 Rope Climb
  • WOD “Pilocarpine”
    • 5 Rounds:
      • 25/18 Calorie Row
      • 12 Dumbbell Snatches (70/50)
      • 3 Rope Climbs
  • Mobility
    • Banded hip in extension
    • Banded bully stretch

Wednesday Nov 28, 2018

Warmup

  • Line Drills
    • Knee to Chest
    • Straight Leg Kicks
    • Jog Back
    • Quad Stretch
    • Side Lunge
    • Jog Back
    • Cradle Stretch
    • Walking Samson
    • Jog Back
    • Walking Spidermans
    • Toe Walk
    • Jog Back
    • Side Shuffle Right
    • Side Shuffle Left
    • Jog Back
    • High Knees
    • Butt Kickers
    • Jog Back
    • Banded Lateral Walk (Right)
    • Banded Lateral Walk (Left)
    • 3 Air Squats + Broad Jump Back
  • Barbell Warm Up + Mobility
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
  • Movement review
  • Pausing Front Squat
    • Build to Heavy Single with 3 Second Pause
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 4 Front Squats
  • WOD “Breaking Bad”
    • 5 Rounds:
      • 200 Meter Run
      • 2-4-6-8-10 Front Squats (165/110)
  • Mobility
    • Standing calf stretch
    • Banded hip in extension

Tuesday Nov 27, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Easy Jog Around the Bikes
    • Walking Spiderman Stretch
  • 45 Seconds
    • Moderate Bike
    • Moderate Jog Around the Bikes
    • Walking Samson Stretch
  • 30 Seconds
    • Faster Bike
    • Faster Jog Around the Bikes
    • Bear Crawl Around the Bikes
  • 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
    • Wrist stretch
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Lateral Barbell Burpees
      • 3 Power Snatches
    • Build to Workout Weight
    • 1 Round
      • 3 Calorie Bike
      • 3 Lateral Barbell Burpees
      • 3 Power Snatches
  • WOD “Rush Hour”
    • On the 4:00 x 5 Rounds:
      • 15/12 Calorie Assault Bike
      • 12 Lateral Barbell Burpees
      • 6 Power Snatches (135/95)
    • Score is slowest round
  • Mobility
    • Prone Scorpion static hold
    • Hamstring flossing

Monday Nov 26, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Active Samson
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • 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
    • PVC Passthrough
    • Ankle Stretch
    • PVC Stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 150 Meter Row
      • 10 Thrusters
      • 5 Pull-ups
  • WOD “Jackie”
    • For time:
      • 1000m row
      • 50 Thruster 45/35
      • 30 Pull-ups
  • Mobility
    • Couch stretch
    • Banded straight arm in external rotation

Saturday November 24, 2018

  • Warmup
    • Flags
  • Mobility
    • Buddah prayer
    • Child Pose
  • Movement Review
  • WOD – 5 Rounds in Teams of 3 (30Min Cap):
    • 60/50 Calorie Assault Bike
    • 50 Deadlifts
    • 40 Hang Power Cleans
    • 30 Push Jerks
      • Round 1: 95/65
      • Round 2: 115/80
      • Round 3: 135/95
      • Round 4: 155/105
      • Round 5: 175/115
  • Mobility
    • Banded Bully
    • Couch Stretch

Friday Nov 23, 2018

Warmup

  • :30 Seconds
    • Easy Shuttle Run
    • Walking Quad Stretch
    • Walking Knee to Chest
    • Moderate Shuttle Runs
    • Walking Samson  
    • Shuttle Straight Legged Bear Crawl
    • Faster Shuttle Runs
    • Shuttle Crab Walk
    • Walking Spidermans  
  • 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
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 5 Overhead Squats
      • 5 Pull-ups
      • 5 Push-ups
      • 5 Air Squats
    • 1 Round
      • 100 Meter Run
      • 3 Overhead Squats
      • 3 Pull-ups
      • 3 Push-ups
      • 3 Air Squats
  • WOD “Cover Girl”
    • AMRAP 18:
    • 5 Round Buy-In:
      • 200 Meter Run
      • 10 Overhead Squats (95/65)
    • In Time Remaining:
    • Max Rounds “Cindy”
      • 5 pull-up
      • 10 push-up
      • 15 air squat
  • Mobility
    • Static prone scorpion hold
    • Banded hip in extension

Thursday Nov 22, 2018

Warmup

  • :20 Seconds
    • Hops in Place
    • Quad Stretch
    • Knee to Chest
    • Lateral Hops Over Bar
    • Side Lunges
    • Bodyweight Good Morning
    • Forward and Back Hops Over Bar
    • Active Samson
    • Active Spidermans
    • Tall Hops in Place
    • Push-up to Down Dog
    • Air Squats
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Couch stretch
    • front rack stretch
  • Movement review
  • Pausing Power Clean
    • Build to Heavy Double. 2 Second Pause at the Knee.
  • Rehearsal
  • WOD “20 For 7”
    • AMRAP 7:
      • 20 Double Unders, 1 Power Clean (155/105)
      • 20 Double Unders, 2 Power Cleans (155/105)
      • 20 Double Unders, 3 Power Cleans (155/105)
      • Up by (1) Power Clean Until Finish
  • Mobility
    • Banded front rack position
    • Banded bully stretch

Wednesday Nov 21, 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
      • 3 Air Squats + Broad Jump
      • High Knees
      • Butt Kickers
      • Skip for Height
      • Skip for Distance
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Wreck Bag Run (Each)
      • 50 Meter Run (Each)
      • 5 Calorie Row (Each)
  • WOD “Wrecking Ball” Teams of 2
    • 5 Rounds (25 Minute Cap):
      • 100 Meter Wreck Bag Run (50/30)
      • 200 Meter Run
      • 40/30 Calorie Row
    • Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.
  • Mobility
    • Standing calf stretch
    • Hamstring flossing

Tuesday Nov 20, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Bike
      • Push-up to Down Dog
      • Moderate Bike
      • Active Samson + Air Squat at Top
      • Faster Bike
      • 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
    • Pigeon pose
    • wrist stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Thrusters
      • 5 Chest to Bar Pull-ups
      • 5 Calorie Bike
    • Build to Lighter Weight
    • 1 Round
      • 5 Thrusters
      • 5 Chest to Bar Pull-ups
      • 5 Calorie Bike
  • WOD “Stick Up”
    • AMRAP 20:
      • 10 Thrusters (135/95)
      • 15 Chest to Bar Pull-ups
      • 20/15 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Childs pose

Monday Nov 19, 2018

Warmup

  • :30 Seconds
    • Push-up to Down Dog
    • Active Samson
    • PVC Pass Throughs
    • Easy Single Unders
    • Active Spidermans
    • PVC Pass Throughs
    • Higher Single Unders
    • Slow Air Squat
    • PVC Pass Throughs
  • 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
    • Box supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round (With Opening Weight)
      • 10 Double Unders
      • 3 Power Snatches
      • 3 Burpee Box Jump Overs
  • WOD “Triple Double”
    • AMRAP 5:
    • Buy-In: 100 Double Unders 
    • Immediately Into…
      • 12 Power Snatches (75/55)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
    • Buy-In: 100 Double Unders
    • Immediately Into…
      • 8 Power Snatches (95/65)
      • 4 Burpee Box Jump Overs (24/20)
      • Rest 5 Minutes
    • AMRAP 5:
    • Buy-In: 100 Double Unders
    • Immediately Into…
      • 4 Power Snatches (115/80)
      • 4 Burpee Box Jump Overs (24/20)
  • Mobility
    • Banded hip in extension
    • Banded straight arm in external rotation

Saturday November 17, 2018

  • Warmup
    • Volleyball
  • Mobility
    • Pass-throughs
    • Front Rack
  • Movement Review
  • Power Clean and Push Jerk
    • Build to a moderate single
  • WOD:  13.4 – 7AMRAP
    • 3 Clean-and-Jerks (135/95 lb)
    • 3 Toes-to-Bars
    • 6 Clean-and-Jerks
    • 6 Toes-to-Bars
    • 9 Clean-and-Jerks
    • 9 Toes-to-Bars
    • Add 3 reps to each movement every round
  • Mobility
    • Bully Stretch
    • Couch Stretch

Friday Nov 16, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Row
    • Active Samson
    • Moderate Bike
    • Moderate Row
    • Active Spidermans
    • Faster Bike
    • Faster Row
    • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row Each
      • 3 Calorie Bike Each
      • 3 Burpees Over Rower Each
  • WOD “Designated Driver” (Teams of 3)
    • 3 Rounds:
      • 4 Minute Row for Calories
      • 3 Minute Bike for Calories
      • 2 Minute Burpees Over Rower
  • Mobility
    • Couch stretch
    • Hip in external rotation on box
    • Kettlebell ankle stretch

Thursday Nov 15, 2018

Warmup

  • Active Warm Up (In 50’ Segments)
    • Quad Stretch
    • Straight Leg Kicks
    • Knee to Chest
    • Knuckle Drags
    • Active Samson
    • Straight Leg Bear Crawl
    • Side Lunges
    • Forward Crab Walk
    • Walking Spidermans
    • Backwards Crab Walk
  • 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
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
  • WOD “Deadbeat”
    • 4 Rounds:
      • 21 Deadlifts (155/105)
      • 150′ Walking Lunge
      • 9 Strict Handstand Push-ups
  • Mobility
    • Hamstring flossing
    • Static prone scorpion hold

Wednesday Nov 14, 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
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Banded passthrough
    • Banded pull aparts
    • Arch ups
  • Movement review
  • Rehearsal
    • 1 Round (Each)
      • *Slower Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
    • 1 Round (Each)
      • *Fast, Workout Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
  • WOD “Team Cement Mixer” (Teams of 2)
    • 10 Rounds Total (5 Each):
      • 400 Meter Run
      • 12 Toes to Bar
  • Mobility
    • Pigeon pose
    • Banded straight arm in external & internal rotation

Tuesday Nov 13, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Front Rack Stretch*
    • Higher Single Unders
    • Push-up to Down Dog  
    • Front Rack Stretch*
  • Modified Barbell Warm Up 
5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Rack Alternating Elbow Rotations
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Good Mornings
    • 5 Back Squats
  • Movement review
  • Hang Power Clean
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 3 Hang Power Cleans
      • 3 Lateral Barbell Burpees
      • 10 Double Unders
  • WOD “Hangman”
    • For Time:
      • 21 Hang Power Cleans (135/95)
      • 21 Lateral Barbell Burpees
      • 100 Double Unders 
      • 15 Hang Power Cleans (135/95)
      • 15 Lateral Barbell Burpees
      • 75 Double Unders 
      • 9 Hang Power Cleans (135/95)
      • 9 Lateral Barbell Burpees
      • 50 Double Unders 
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded front rack stretch