WOD - Class Programming
Wednesday, Aug 16
“The greatest remedy for anger is delay.” - Lucius Annaeus Seneca
Strength
Back Squat
60% / 4
70% / 4
80% / 5 x 4
Metcon
Amrap 15
10 DB box step overs 35/50
10 Pull-ups
20 SA DB C&J* 35/50
*change hands every 5 reps
XT
Jerk
55% / 3
65% / 3
75% / 4 x 3
30 Leg Raises
Tuesday, Aug 15
“Happiness is a direction, not a place.” - Sydney J. Harris
Rebuild
3 sets of 6-8 reps each TEMPO 31x1
Gorilla row
Rotational press
Rotational split squat
Metcon
For time:
50 wall balls 14/20
1000m row
Rebuild
3 sets
Cyclist squats 8 reps
Reverse sled with handles in hands 100’
½ kneeling KB chop 8/8
Monday, Aug 14
“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” - Dalai Lama
Strength
Bench
60% / 4
70% / 4
80% / 5 x 4
Metcon
Amrap 12
10 Toes to bar
8 Snatches 75/115
XT
Snatch
55% / 3
65% / 3
75% / 4 x 3
30 Pull-ups
Saturday, Aug 12
“A finished person is a boring person.” - Anna Quindlen
Rebuild
3-4 sets
Landmine rotational DL 6/6
Cyclist squat 12
3-4 sets
Landmine clean press 6/6
Goblet carry 100’
3-4 sets
Lat pull down 12
Slant board SL calf raise 12
Community WOD
2 rounds
AMRAP 4 each
Bike 9/12 cal
25’ goblet Lunges
Run 200m
25’ SA DB crawl
Rest 1:00
1 person working, 1 person resting
Friday, Aug 11
“You can only be young once. But you can always be immature.” - Dave Barry
Strength
Back Squat
50% / 5
60% / 5
65% / 3 x 5
Metcon
AMRAP 16
30 Sit-ups
15 jerks 65/95
60 Double unders
XT
Jerk
55% / 10 x 3
30 Leg Raises
Thursday, Aug 10
“Never go to a doctor whose office plants have died.” - Erma Bombeck
Rebuild
3-4 x 6-8
TEMPO 31x1
KB windmill
KB Gorilla row
KB Rotational split squat
Metcon
4 rounds for time:
400m run
500m row
Rebuild
3-4 rounds
Sled drag 100’
Farmer carry 100’
Low cable chop 15/15
Wednesday, Aug 9
“Freedom is something that dies unless it's used.” - Hunter S. Thompson
Strength
Bench
50% / 5
60% / 5
65% / 3 x 5
Metcon
“The Chief”
5 rounds
AMRAP 3:00
3 cleans 95/135
6 Push-ups
9 Air squats
Rest 1:00
XT
Clean
55% / 10 x 3
30 Dips
Tuesday, Aug 8
“Form follows function.” - Louis Sullivan
Rebuild
3-4 x 8-10
TEMPO 31x1
Spanish Squats
Yates row
Kneeling DB press
Metcon
AMRAP 20:
10 box jumps 20/14
12/15 cal bike
15/20 cal row
Rebuild
3-4 rounds
Reverse sled 100’
Skater jumps 10/10
High cable chop 15/15
Monday, Aug 7
“I have no methods; all I do is accept people as they are.” - Joan Rivers
Strength
Back Squat
50% / 5
60% / 5
65% / 3 x 5
Metcon
5-4-3-2-1
Rope climbs
20-16-12-8-4
SA Alternating Devil Press
XT
Snatch
55% / 10 x 3
30 Pull-ups
Saturday, Aug 5
“The profound self is a universal self.” - Rene Girard
Rebuild
3-4 rounds
Landmine clean press 8
Cyclist squat 12
3-4 rounds
Gorilla row 8
SL DL 8
3-4 rounds
½ kneeling KB chop 8
Rower Pike 8
Community WOD
AMRAP 30
30 Burpees
30 Cal Row
30 Wall balls
30 pull-ups
*split with a buddy.
Friday, Aug 4
“Those that despise people will never get the best out of others and themselves.”
- Alexis de Tocqueville
Strength
Bench
60% / 3
70% / 3
80% / 6 x 3
Metcon
3-6-9-12-15
Ring dips
Cleans 95/135
XT
Clean
50% / 3
60% / 3
70% / 8 x 3
30 Dips
Thursday, Aug 3
“Of all possessions a friend is the most precious.” - Herodotus
Rebuild
3-4 rounds
Landmine rotational DL 6-10
Low Hand KB windmill 5-8
High band chop 10-15
Metcon
5 rounds
AMRAP 2:00
Burpee Box jumps 20/24
Rest 1:00
Rebuild
3-4 rounds
Sled push 100’
Single leg Box jumps 3-6
DB Crawl 50’
Wednesday, Aug 2
“I feel that there is nothing more truly artistic than to love people.” - Vincent Van Gogh
Strength
Back Squat
60% / 3
70% / 3
80% / 6 x 3
Metcon
6 rounds
8 Toes to bar
12 SA DB Jerks 35/50
10/14 cal row
XT
Jerk
50% / 3
60% / 3
70% / 8 x 3
30 Hanging Leg Raises
Tuesday, Aug 1
“Forgiveness is the key to action and freedom.” - Hannah Arendt
Rebuild
3-4 rounds
¼ KB Get-up 3-6
Rotational split squat 6-10
Low Band Chop 10-15
Metcon
AMRAP 15
30 Double unders
12/15 Cal Bike
Farmer carry 100’
Rebuild
3-4 rounds
Slant board calf raise 12
Reverse sled drag 100’
Farmer carry 100’
Monday, July 31
“You will never win if you never begin.” - Helen Rowland
Strength
Bench
60% / 3
70% / 3
80% / 6 x 3
Metcon
3 rounds for time:
400m run
12 Pull-ups
18 DB snatches 35/50
XT
Snatch
50% / 3
60% / 3
70% / 8 x 3
30 Pull-ups
Saturday, July 29
“Look deep into nature, and then you will understand everything better.” - Albert Einstein
Rebuild
4 rounds
Triceps 8
GHDSU 8
3 rounds
Lat pulldown 12
Calf raises 12
3 rounds
Lateral raise 12
GHD Back ext. 8
2 rounds
Curls 20
Shrugs 20
Community WOD
AMRAP 8:00
Run 200m
Max Kettlebell Swings
Rest 2:00
AMRAP 8:00
Bike 15/12 calories
Max Push-ups
Rest 2:00
AMRAP 8:00
Row 20/15 calories
Max Sit-ups
Rest 2:00
*With a buddy, both people working at a time, first movement dictates time spent on the second movement.
Friday, July 28
“All the universe is full of the lives of perfect creatures.” - Konstantin Tsiolkovsky
Strength
Back Squat
55% / 4
65% / 4
75% / 5 x 4
Metcon
AMRAP 18
Run 400m
Medball run 200m
20 Medball cleans
20 Medball step-ups
20 Wall balls
XT
Clean
50% / 3
60% / 3
70% / 6 x 3
Thursday, July 27
“This world is but a canvas to our imagination.” - Henry David Thoreau
Rebuild
3-4 rounds 8-10 reps TEMPO 31x1
½ kneeling press
SA DB row
Front foot elevated split squat
Metcon
Amrap 3:00
Bike
Rest 1:00
Amrap 3:00
KB goblet Carry
Rest 1:00
Amrap 3:00
DB crawl
Rest 1:00
Amrap 3:00
Sled drag
Rest 1:00
Rebuild
3-4 rounds
DB crawl 50’
Band face pull 10-15
SL DL 8/8
Wednesday, July 26
“I am not strong on perfection.” - Jasper Johns
Strength
Bench Press
55% / 4
65% / 4
75% / 5 x 4
Metcon
3 rounds for time:
15 snatches 65/95
Rowing 12/15 cals
400m Run
XT
Snatch
50% / 3
60% / 3
70% / 6 x 3
Tuesday, July 25
“We all have ability. The difference is how we use it.” - Charolette Whitton
Rebuild
AMFRAP 20
*as many fresh reps as possible
( treat it like a strength, not a metcon )
Reverse sled 50’
D ball carry 50’
Farmer carry 50’
Metcon
For Time:
10-15-20-25-30
V-Ups
20-30-40-50-60
Double unders
Rebuild
3-4 rounds
10 Deadbugs
20 Calf raises
15/15 Band pull across