Category Archives: WOD

Wednesday April 24, 2019

Wednesday April 24, 2019

  • Warmup
    • Stretch – Squat – Barbell
      • 1 Minute Active Spidermans
      • 45 Seconds Air Squats
      • 30 Seconds Stiff Legged Deadlifts
      • 1 Minute Push-up to Down Dog
      • 45 Seconds Straight Leg Reach to Air Squat
      • 30 Seconds Elbow Rotations
      • 1 Minute Straight Legged Inchworms
      • 45 Seconds Jumping Air Squats
      • 30 Seconds Hang Power Cleans
  • Mobility
    • Front rack stretch
    • Chest stretch
    • Wrist stretch
  • Movement review
  • Rehearsal
    • 2 Rounds
      • 2 Power Cleans
      • 4 Push-ups
      • 6 Air Squats
  • WOD “The Chief”
    • 5 Rounds:
    • AMRAP 3:
      • 3 Power Cleans (135/95)
      • 6 Push-ups
      • 9 Air Squats
    • Rest 1 Minute Between Rounds
  • Mobility
    • Banded bully stretch
    • Banded hamstring flossing

Tuesday April 23, 2019

Tuesday April 23, 2019

  • Warmup
    • AMRAP 8:
      • Partner 1: Easy Rowing For Meters
      • Partner 2: 200 Meter Easy Run
    • *Switch stations when running partner returns*
  • Mobility
    • Banded hamstring stretch
    • Banded cross body stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Row
      • 100 Meter Run
  • WOD “Boat Race”
    • 3 Rounds:
      • 500 Meter Row
      • 400 Meter Run
    • Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
  • Mobility
    • Standing calf stretch
    • Banded hip in extension

Monday April 22, 2019

Monday April 22, 2019

  • Warmup
    • 30 Seconds
      • Active Spidermans
      • Box Step-ups
      • Active Samson
      • Box Step-ups
      • Air Squats
      • Box Step-ups
    • 2 Rounds
      • 30 Seconds:
      • PVC Overhead Squats
      • PVC Sotts Press
    • Snatch Barbell Warm Up
      • 5 Stiff Legged Snatch Grip Deadlifts
      • 5 Hang Muscle Snatches
      • 5 Overhead Squats
  • Mobility
    • Child’s pose on box
    • Ankle stretch on box
    • Barbell ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Power Snatch
      • 5 Box Jump Overs
      • 5 Overhead Squats
      • 5 Lateral Barbell Burpees
    • Build to Workout Weight*
    • 1 Round
      • 5 Power Snatch
      • 5 Box Jump Overs
      • 5 Overhead Squats
      • 5 Lateral Barbell Burpees
  • WOD “Destiny’s Child”
    • 15-12-9:
      • Power Snatch (95/65)
      • Box Jump Overs (24”/20″)
    • Directly Into…
    • 15-12-9:
      • Overhead Squats (95/65)
      • Lateral Barbell Burpees
  • Mobility
    • Static prone scorpion
    • Couch stretch

Saturday April 20, 2019

  • Warmup
    • 400m Catch the Leader
    • Line Drills
  • Mobility
    • Ankle Flossing
    • Child Pose
  • Movement Review
  • WOD – Teams of 3 (25min Timecap):
    • 600 Meter Dball Run (50/30)
    • 6 Rope Climbs
    • 20 Squat Cleans (135/95)
    • 600 Meter Dball Run (50/30)
    • 9 Rope Climbs
    • 35 Squat Cleans (135/95)
    • 600 Meter Dball Run (50/30)
    • 12 Rope Climbs
    • 50 Squat Cleans (135/95)
  • Mobility
    • Ankles
    • Shoulders

Friday April 19, 2019

Friday April 19, 2019

  • Warmup
    • 30 Seconds
      • Easy Row
      • Active Samson
      • Moderate Row
      • Active Spidermans
      • Faster Row
      • Air Squats
    • Wall Ball Partner Warm Up
    • 2 Rounds:
      • :20 Seconds Chest Passes
      • :20 Seconds Lateral Passes
      • :20 Seconds Lateral Passes (Other Side)
      • :20 Seconds Squat Passes
  • Mobility
    • Chest stretch
    • Medicine ball squat pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Calorie Row
      • 5 Wall Balls
      • 4 Dumbbell Snatches
      • 3 Lateral Burpees over Rower
  • WOD “Vader”
    • 3 Rounds:
      • 24/17 Calorie Row
      • 21 Wallballs (20/14)
      • 18 Alternating Dumbbell Snatches (50/35)
      • 15 Lateral Burpees over Rower
  • Mobility
    • Banded straight arm in internal rotation
    • Couch stretch
    • Hamstring flossing

Thursday April 18, 2019

Thursday April 18, 2019

  • Warmup
    • 30 Seconds
      • Single Unders
      • Down Dog
      • AbMat Sit-ups (No Arms)
      • Single Unders
      • Push-up to Down Dog
      • Straight Legged AbMat Sit-ups
      • Single Unders
      • Straight Leg Inchworms to Push-up
      • AbMat Sit-ups
  • Mobility
    • Movement review
    • Rehearsal
      • 1 Round
        • 10 Double Unders
        • 10 Sit-ups
        • 100 Meter Run
    • WOD “Annie’s on the Run”
      • For Time:
        • 100 Double Unders, 50 Sit-ups, 200 Meter Run
        • 80 Double Unders, 40 Sit-ups, 200 Meter Run
        • 60 Double Unders, 30 Sit-ups, 200 Meter Run
        • 40 Double Unders, 20 Sit-ups, 200 Meter Run
        • 20 Double Unders, 10 Sit-ups, 200 Meter Run
    • Mobility
      • Standing calf stretch
      • Saddle stretch

    Wednesday April 17, 2019

    Wednesday April 17, 2019

    • Warmup
      • Cone Game + Bike Penalty
      • Dumbbell Warm Up
        • 5 Deadlifts
        • 5 Hang Power Cleans
        • 5 Front Squats
        • 5 Strict Press
        • 5 Front Rack Lunges (Each Side)
    • Mobility
      • Child’s pose on Dumbell
      • Dumbbell Ankle Stretch
      • Dumbbell Squat Hold
    • Movement review
    • Rehearsal
      • 1 Round
        • 3 Calorie Bike
        • 3 Strict Pull-ups
        • 3 Dumbbell Deadlifts
        • 3 Dumbbell Front Squats
    • WOD “Doorbell”
      • AMRAP 18:
        • 21/15 Calorie Assault Bike
        • 15 Strict Pull-ups
        • 15 Dumbbell Deadlifts (50’s/35’s)
        • 15 Dumbbell Front Squats (50’s/35’s)
    • Mobility
      • Couch stretch
      • Banded hamstring flossing

    Tuesday April 16, 2019

    Tuesday April 16, 2019

    • Warmup
      • Teams of 2
      • AMRAP 7:
        • 5 Plate Ground to Overhead
        • 25’ Overhead Walking Lunge
        • 10 Plate Hops
        • 25’ Overhead Walking Lunge
      • *Completed with 25/15# Plate*
      • *When Not Working, Choose One:*
        • Active Spidermans
        • Active Samson
        • Push-up to Down Dog
      • Barbell Warm Up
        • 5 Good Mornings
        • 5 Back Squats
        • 5 Elbow Rotations
        • 5 Strict Press
        • 5 Hang Power Cleans
        • 5 Front Squats
    • Mobility
      • Banded lat stretch
      • Banded tricep stretch
    • Movement review
    • Power Clean + Push Jerk
      • Build to Heavy Complex
    • Rehearsal
      • 1 Round
        • 5 Clean and Jerks
    • WOD “Grace”
      • For Time:
        • 30 Clean and Jerks (135/95)
    • Mobility
      • Banded front rack position
      • Banded straight arm in external rotation

    Monday April 15, 2019

    Monday April 15, 2019

    • Warmup
      • 200 Meter Run
      • 30 Seconds
        • AbMat Sit-ups
        • Air Squats
        • Push-up to Down Dog
        • Kettlebell Deadlifts
        • Russian Kettlebell Swings
        • Box Step-ups
        • Box Jumps (Step Down)
    • Movement review
    • Rehearsal
      • 1 Round
        • 100 Meter Run
        • 2 Hand Release Push-ups
        • 2 Kettlebell Swings
        • 2 AbMat Sit-ups
        • 2 Deadlifts
        • 2 Air Squats
        • 2 Box Jumps
    • WOD “Marathon Monday”
      • 2 Rounds:
        • 400 Meter Run, 26 Hand Release Push-ups
        • 400 Meter Run, 26 Kettlebell Swings (55/35)
        • 400 Meter Run, 26 AbMat Sit-ups
        • 400 Meter Run, 26 Deadlifts (75/55)
        • 400 Meter Run, 26 Air Squats
        • 400 Meter Run, 26 Box Jumps (24/20)
    • Mobility
      • Banded hip in extension
      • Standing calf stretch

    Friday April 12, 2019

    Friday April 12, 2019

    • Warmup
      • 2 Rounds
      • 30 Seconds:
        • PVC Cuban Presses
        • Push-up to Down Dog
        • 3 PVC Pass Throughs + 3 Overhead Squat
      • PVC game
    • Movement review
    • Rehearsal
      • 1 Round
        • 5 Power Snatches
        • 5 Power Clean and Jerks
        • 5 Thrusters
    • WOD “TNT”
      • For Time:
        • 30 Power Snatches
        • 30 Power Clean and Jerks
        • 30 Thrusters
      • Barbell: 95/65
    • Mobility
      • Couch stretch
      • Banded straight arm in external rotation

    Thursday April 11, 2019

    Thursday April 11, 2019

    • Warmup
      • AMRAP 8:
      • Buddy 1:
        • Meter Row
      • Buddy 2:
        • 6 Barbell Stiff Legged Deadlifts
        • 6 Lateral Hops Over Barbell
        • 6 Box Step-ups (5 each leg)
      • Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…
    • Movement review
    • Rehearsal
      • 1 Round
        • 50 Meter Row
        • 5 Deadlifts
        • 5 Box Jumps
    • WOD “Christine”
      • 3 Rounds:
        • 500 Meter Row
        • 12 Deadlifts (Bodyweight)
        • 21 Box Jumps (20′)
    • Mobility
      • Banded hamstring flossing
      • Chest stretch on post

    Wednesday April 10, 2019

    Wednesday April 10, 2019

    • Warmup
      • 30 Seconds
        • Easy Single Unders
        • Active Samson
        • Barbell Bent Over Rows
        • Higher Single Unders
        • Pausing Air Squats
        • Barbell Standing High Pulls (No Hips, Just Elbows High)
        • Faster Single Unders
        • Push-up to Down Dog
        • Barbell Front Squats
        • Banded Glute Activation  
      • 2 Rounds:
        • 20 Seconds Squats
        • 20 Seconds Glute Bridges
        • 10 Seconds Lateral Steps Right
        • 10 Seconds Lateral Steps Left
    • Mobility
      • Barbell Calf Smash
    • Movement review
    • Front Squat
      • Build to heavy set of 3
    • Rehearsal
      • 1 Round
        • 3 Front Squats
        • 6 Chest to Bar Pull-ups
        • 9 Double Unders
    • WOD “Heartbreak Kid”
      • 3 Rounds:
        • 10 Front Squats (185/135)
        • 20 Chest to Bar Pull-ups
        • 50 Double Unders
    • Mobility
      • Standing calf stretch
      • Banded shoulder in internal rotation

    Tuesday April 9, 2019

    Tuesday April 9, 2019

    • Warmup
      • 30 Seconds
        • Easy Bike
        • Medicine Ball Deadlifts
        • Moderate Bike
        • Medicine Ball Front Squats
        • Faster Bike
        • Medicine Ball Thrusters
      • Barbell Warmup
        • 5 Stiff Legged Deadlifts
        • 5 Hang Power Cleans
        • 5 Front Squats
        • 5 Strict Press
        • 5 Elbow Rotations
        • 5 Good Mornings
        • 5 Back Squats
    • Mobility
      • Child’s pose on medicine ball
      • Medicine ball squat hold
    • Movement review
    • Rehearsal
      • 1 Round
        • 20 Seconds Wallballs
        • 20 Seconds Push Presses
        • 20 Seconds Bike
    • WOD “Bad Blood”
      • 5 Rounds:
        • 1 Minute Wallballs (20/14)
        • 1 Minute Push Presses (95/65)
        • 1 Minute Calorie Bike
        • 1 Minute Rest
    • Mobility
      • Saddle stretch
      • Static prone scorpion hold

    Monday April 8, 2019

    Monday April 8, 2019

    • Warmup
      • Game
      • 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
    • Power Clean
      • Build to heavy set of 3
    • Rehearsal
      • 2 Round
        • 3 Power Cleans
        • 3 Burpees
    • WOD “Black and Blue”
      • 5 Rounds:
        • 10 Power Cleans (135/95)
        • 10 Burpees
    • Mobility
      • Banded front rack position
      • Banded bully stretch
      • Banded hip in extension

    April 6, 2019

    Teams of 3
    For Time (30 Minute Cap):
    100 Pull-ups
    100 Overhead Squats (75/55)
    80 Box Jump Overs (24/20)
    80 Thrusters (95/65)
    60 Toes to Bar
    60 Front Squats (115/80)
    40 Burpee Box Jumps (24/20)
    40 Clusters (135/95)

    Friday April 5, 2019

    Friday April 5, 2019

    • Warmup
      • 40 Seconds
        • Easy Row
        • Easy Bike
        • Easy Side Lunges
      • 30 Seconds
        • Moderate Row
        • Moderate Bike
        • Moderate Side Shuffles
      • 20 Seconds
        • Faster Row
        • Faster Bike
        • Faster Shuttle Runs
    • Movement review
    • Rehearsal
      • 1 Round
        • 4 Calorie Row
        • 4 Calorie Bike
        • 4 Shuttle Runs
    • WOD “Tri Sprint Intervals”
      • 5 Rounds:
      • AMRAP 4:
        • 30/20 Calorie Row
        • 20/14 Calorie Assault Bike
        • AMRAP 10 Meter Shuttles
      • 4 Minutes Rest Between Rounds.
    • Mobility
      • Couch stretch
      • Banded shoulder in internal rotation
      • Hip in external rotation on box

    Thursday April 4, 2019

    Thursday April 4, 2019

    • Warmup
      • Short Line Drills
        • Quad Stretch
        • Knee to Chest
        • Straight Leg Kicks
        • Walking Samson
        • Walking Spidermans
        • Side Lunges
      • Switch movement about every 25 feet
      • Performed With 1 Light Kettlebell
      • Farmers Carry Down & Back
        • 20 Seconds Kettlebell Deadlifts
        • 20 Seconds AbMat Sit-ups
      • Front Rack Carry Down & Back
        • 20 Seconds Russian Kettlebell Swings  
        • 20 Seconds AbMat Sit-ups
      • Overhead Carry Down & Back
        • 20 Seconds Kettlebell Swings
        • 20 Seconds AbMat Sit-ups
      • Down with the right, back with the left. Go 50’ down and 50’ back with the kettlebell.
    • Mobility
      • Kettlebell thoracic opener
      • Pigeon pose + kettlebell lat stretch
    • Movement review
    • Rehearsal
      • 1 Round
        • 1 Rope Climb
        • 5 Kettlebell Swings
        • 10 AbMat Sit-us
    • WOD “Rope Swing”
      • AMRAP 15:
        • 3 Rope Climbs (15′)
        • 15 Kettlebell Swings (55/35)
        • 30 AbMat Sit-ups
    • Mobility
      • Couch stretch
      • Banded bully stretch

    Wednesday April 3, 2019

    Wednesday April 3, 2019

    • Warmup
      • 30 Seconds
        • Easy Single Unders
        • Mountain Climbers
        • Air Squats
        • Higher Single Unders
        • Push-up to Down Dog
        • Air Squats with Hands Overhead
        • Faster Single Unders
        • Push-up Shoulder Taps
        • Pausing Air Squats with Hands Overhead
      • Barbell Warm Up
        • 10 Calf Raises
        • 5 Strict Press
        • 10 Calf Raises
        • 5 Push Press
        • 10 Calf Raises
        • 5 Push Jerks
    • Mobility
      • Partner 1: Right Lat Foam Roll
      • Partner 2: Banded Face Pulls
      • Partner 1: Left Lat Foam Roll
      • Partner 2: Banded Press & Reach
    • Movement review
    • Rehearsal
      • 1 Round
        • 10 Double Unders
        • 8 Air Squats
        • 6 Calorie Bike
        • 4 Push Jerks
      • Build to Workout Weight
      • 1 Round
        • 10 Double Unders
        • 8 Air Squats
        • 6 Calorie Bike
        • 4 Push Jerks
    • WOD “Rear End”
      • AMRAP 18:
        • 60 Double Unders
        • 45 Air Squats
        • 21/15 Calorie Assault Bike
        • 15 Push Jerks (135/95)
    • Mobility
      • Banded straight arm in external rotation
      • Couch stretch
      • Banded hamstring flossing

    Tuesday April 2, 2019

    Tuesday April 2, 2019

    • Warmup
      • Teams of 2
      • AMRAP 8:
        • 100 Meter Rowling
        • 10 Meter Burpee Broad Jump Out
        • 10 Meter Walking Lunge Back
      • *One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
      • Barbell Warm Up
        • 5 Good Mornings
        • 5 Back Squats
        • 5 Elbow Rotations
        • 5 Strict Press
        • 5 Stiff Legged Deadlifts
        • 5 Hang Power Cleans
        • 5 Front Squats
    • Mobility
      • Ankle stretch on box
      • Wrist stretch on box
      • Front rack stretch on box
    • Movement review
    • Rehearsal
      • 1 Round
        • 5 Calorie Row
        • 4 Power Cleans (Opening Weight)
        • 3 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 Minutes
      • AMRAP 4:
        • 27/21 Calorie Row
        • 21 Power Cleans (115/80)
        • 15 Burpee Box Jump Overs (24/20)
        • Rest 4 Minutes
      • AMRAP 4:
        • 27/21 Calorie Row
        • 21 Power Cleans (95/65)
        • 15 Burpee Box Jump Overs (24/20)
    • Mobility
      • Straddle stretch
      • Banded front rack position

    Monday April 1, 2019

    Monday April 1, 2019

    • Warmup
      • 30 Seconds
        • PVC Hang High Pulls
        • Active Samson
        • PVC Hang Muscle Snatch
        • Air Squats
        • PVC Power Snatch Balances
        • Active Spidermans
        • PVC Squat Snatch Balances
        • Push-up to Down Dog
        • PVC Hang Squat Snatches
      • With Empty Barbell
        • 5 Hang High Pulls
        • 5 Hang Muscle Snatch
        • Power Snatch Balances
        • 5 Squat Snatch Balances
        • 5 Hang Squat Snatches
    • Mobility
      • Pvc passthrough
      • Pvc lat stretch
      • Pvc overhead squat
    • Movement review
    • 3- Position Squat Snatch
      • Build to a Moderate Complex
    • Rehearsal
      • 1 Round
        • 3-2-1:
        • Squat Snatch
        • Chest to Bar Pull-ups
    • WOD “Snake Bite”
      • 21-15-9:
        • Squat Snatch (95/65)
        • Chest to Bar Pull-Ups
    • Mobility
      • Child’s pose against wall
      • Couch stretch
      • Banded hip in extension