WOD - Class Programming
Friday, Nov 17
Strength
4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
40-30-20-10
SDLHP 35/50
Wall balls 14/20
XT
8 x 1 - 70%
Box HSPU 3 sets to failure
Thursday, Nov 16
Rebuild
3 rounds of:
½ kneeling KB chop 10/10
Metcon
AMRAP 12
Bike 12/15 cals
12 DB Goblet step ups
12 alternating DB snatch
Rebuild
4 rounds
Forward sled drag 100’
Lateral box step-ups 10/10
Dub KB overhead carry 50’/50’
Wednesday, Nov 15
Strength
EMOTM for 6 minutes
3 Snatches 65% ceiling
Rest 4 minutes
EMOTM for 6 minutes
3 C&J’s 65% ceiling
*These should be touch and go reps. Power only!
Metcon
4 rounds
Amrap 2:00
Rest 2:00
XT
Vertical jump 10x 2
GHDSU hold (at parallel) - 3 sets to failure
Tuesday, Nov 14
Rebuild
3 rounds of:
Dub DB SLDL 10/10
Rower Pike up 6-10
Metcon
6 rounds for time:
Row 200/250m
9 Axle hang cleans 65/95
35 Double unders
Rebuild
4 rounds
Reverse sled drag 100’
Monday, Nov 13
Strength
Front Squat 4rm
50% / 4
60% / 4
70% / 4
80% / 4
90% / 4
*based off 1rm
Metcon
AMRAP 15
-1 rep = left row, push-up, right row, push-up. So, 20 rows, 20 push-ups.
20 shuttles sprints 50’
-1 shuttle sprint = 25’ down and 25’ back
XT
9 x 3 - 50%
3 sets to failure
Saturday, Nov 11
Community WOD
“Randy”
For time:
75 power snatches 55/75lb
-Buddy option: divide reps as needed.
No rest into:
“Jerry”
Run 1 mile
Row 2,000m
Run 1 mile
-Buddy option: divide mile into 200m increments, divide row into 250 m increments
Friday, Nov 10
Strength
Strict Press 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
Metcon
Amrap 15
15 Burpees
15 Wall balls
XT
Speed back squat 12 x 2 - 65%
Push-ups 3 sets to failure
Thursday, Nov 9
Rebuild
3 rounds
SLDL 8/8
SA DB row 12/12
Goblet carry 100’
Metcon
5 rounds
1:00 each
Ball slams
Bike
DB Plank pull throughs
Rest
Rebuild
4 rounds
Plate front raise 10
Sled pull 100’
Wednesday, Nov 8
Strength
OTM for 6 minutes
3 Snatches 60% ceiling
Rest 4 minutes
OTM for 6 minutes
3 C&J’s 60% ceiling
*These should be touch and go reps. Power only!
Metcon
30-20-10
Box jump overs
9-6-3
Rope climb
XT
Box jump 8 x 1
GHDSU hold - 3 sets to failure
Tuesday, Nov 7
Rebuild
3 rounds
Alternating lateral Lunges 8/8 each
Hanging leg raise 5-10 reps
DB Cuban Press 10 reps
Metcon
10 rounds for time:
10 KB hand to hand swing 35/53
Row 10/15 cals
Rebuild
3-4 rounds
GHD hip ext. 10-15 reps
Zercher Reverse sled 100’
Band tricep push downs 15-30 reps
Monday, Nov 6
Strength
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
*based off 1rm
Metcon
3 rounds of:
AMRAP 4
Run 400m
AMRAP in remaining time:
5 strict pull-ups
10 push-ups
15 air squats
Rest 2:00
XT
9 x 3 - 50%
Ring row 3 sets to failure
Saturday, Nov 4
Community WOD
AMRAP 10:00
10 DB snatch
10 Goblet lunges
Rest 2:00
AMRAP 10:00
10 Lateral hops over the bar
10 Hang power cleans
Rest 2:00
AMRAP 10:00
10 wall balls 14/20
Bike 10 cals
Friday, Nov 3
Strength
Bench 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
Metcon
AMRAP 10
20 Deadlifts 135
10 Push-ups
XT
8 x 1 - 70%
Dips 3 sets to failure
Thursday, Nov 2
Rebuild
3 sets of 10
KB Gorilla Rows
Barbell Good Mornings
DB Shrugs
Metcon
5 rounds for time:
15/20 cal bike
20 air squats
Rebuild
4 rounds
Cyclist squat 8/8
Forward sled 100’
D ball carry 100’
Wednesday, Nov 1
Strength
EMOTM for 6 minutes
3 Snatches 55% ceiling
*These should be touch and go reps. Power only!
Rest 4 minutes
EMOTM for 6 minutes
3 C&J’s 55% ceiling
*These should be touch and go reps. Power only!
Metcon
AMRAP 8
8 Toes to bar
8 Burpee broad jumps
*athletes must jump at least 3 ft per jump.
XT
Broad jump 8 x 1
*max effort, max distance, rest until fully recovered before next rep.
Leg raises 3 sets to failure
Tuesday, Oct 31
Rebuild
3 sets of 10 each
DB bench
RFE split squat
Band face pulls
Metcon
3 rounds for time:
200m med ball run 14/20
12 DB box step overs 20/24” - 35/50lb
200m run
Rebuild
4 rounds
SL DL 8/8
Reverse sled 100’
SA KB carry 50’/50’
Monday, Oct 30
“A promise must never be broken.” - Alexander Hamilton
Strength
Back Squat 5rm
47% / 5
57% / 5
67% / 5
77% / 5
87% / 5
*based off 1rm
Metcon
For time:
30 SA DB Presses (heavy)
30 Pull-ups
90 Double unders
30 pull-ups
30 SA DB presses (heavy)
*alternate arms every 5 on the press.
XT
Speed Press
9 x 3 - 50%
Pull-ups 3 sets to failure
Saturday, Oct 28
Community WOD
AMRAP 4 each
Rest 1:00 between each
Sled drag
Bear crawl
Bike
D ball cleans
Box jump overs
Knees to elbows
*alternate work with a buddy within the interval.
Friday, Oct 27
“Where is all the knowledge we lost with information?” - T. S. Eliot
Strength
55% / 2 reps
65% / 2 reps
75% / 2 reps
85% / 1 rep
95% / 1 rep
105% / 1 reps
Metcon
For time:
40 double unders
20 Power cleans 65/95
40 double unders
20 Push press 65/95
40 double unders
20 Front squats 65/95
40 double unders
20 Clusters 65/95
XT
50% / 2 reps
60% / 2 reps
70% / 2 reps
80% / 1 rep
90% / 4 sets of 1 rep
*Rest 1:30 between all sets
Complete:
30 dips
Thursday, Oct 26
“The less we deserve good fortune, the more we hope for it.” - Lucius Annaeus Seneca
Rebuild
3 rounds or 8 each
Metcon
4 rounds for time:
Run 400m
15/20 cal bike
Rebuild
4 rounds
10/10
Sled push 100’
Bear DB drag 8/8