WOD - Class Programming
Friday, Jan 12
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
Med ball slam x 3
Metcon
2 rounds for time
Pull-ups 30
Wall balls 50
XT
4 x 6 ( 2 reps in reserve )
*Between sets accumulate 30 ring face pulls in sets of 3-5
( 3-4 reps in reserve )
Thursday, Jan 11
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
AMRAP 10
Burpee box overs 20/24
Rebuild
4 rounds
Diamond push-ups Failure
Russian DB twists 10/10
Slant board Calf raises 15-20
Wednesday, Jan 10
Strength
OTM for 10:00
Jerk x 3
Broad jump x 3
Metcon
For Time:
40 toes to bar
XT
4 x 6 ( 2 reps in reserve )
During your rest breaks between sets,
accumulate 30 reps of Hand stand push-ups in sets of 3-5.
Tuesday, Jan 9
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
AMRAP 12
Row 300/400m
Rebuild
4 rounds
½ kneeling medball chop and lift 8/8
Reverse sled 100’
Monday, Jan 8
Strength
OTM for 10:00
Clean x 3
Metcon
5 rounds for time:
12 Burpees
L - sit :20
Strength
4 x 6 ( 2 reps in reserve )
L - sit Accumulate 1 minute between sets in sets of 5-10 seconds
Saturday, Jan 6
AMRAP 30
Row 600m
20 SA Alternating DB devil presses
Bike 40 Cals
*split everything in half with a buddy
Friday, Jan 5
Strength
OTM for 10:00
Jerk x 3
KB swing x 3
Metcon
4 rounds for time:
10 SA DB Box overs 35/50 20/24”
15 Toes bar
Strength
4 x 6
( 2 reps in reserve )
*Between sets accumulate 60 hollow rocks or scaled versions in sets of 6-10
Thursday, Jan 4
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
AMRAP 15
Run 200m
Row 250m
Rebuild
3-4 rounds
Reverse sled 100’
Calf raises 10-15
GHD back Ext. 5-10
Wednesday, Jan 3
Strength
OTM for 10:00
Clean x 3
Burpee high jump x 3
Metcon
3 rounds for time:
20 wall balls
Bike 24/30 cals
Strength
Clean deadlift on riser *use 25lb plate to stand on
4 x 6 ( 2 reps in reserve )
*Between sets accumulate 30 strict ring dips or scaled versions in sets of 3-5
Tuesday, Jan 2
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
For time:
500m row
500’ KB Goblet carry
400m row
400’ SA KB Farmer carry
300m row
30 KB swings
200m row
100m row
Rebuild
For Quality:
500’ KB Goblet carry
400’ SA KB Farmer carry
30 KB swing
Monday, Jan 1
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
Tuck Jump x 3
Metcon
AMRAP 12
3 Bar muscle ups *
6 Overhead squat 65/95
*scaled with 6 low bar transition
XT
4 x 6
( 2 reps in reserve )
*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5
Saturday, Dec 30
Community WOD
AMRAP 25:00
Partner A:
Run 400m
Partner B:
5 push-ups
10 stepping lunges
15 sit-ups
*Partner A will take over the work where Partner B leaves off when they get in from the run.
Friday, Dec 29
Strength
C&J 10 x 1 rep
20 minutes
55,60,65,70,75,80,85,90,95,100%
Metcon
30-20-10
Bike cals
DB Snatch 35/50
XT
Front squat 4 x 6 - 65% ceiling
Accumulate 30 strict pull-ups
Thursday, Dec 28
Rebuild
3 rounds
DB bench 10
SL DL 10/10
3 rounds
Cyclist squat 10
SA DB row 10/10
Metcon
5 rounds for time:
10 V-ups
10 burpees
Rebuild
3 rounds
Deadbugs 10/10
Goblet reverse Lunges 10/10
JM press 10
Wednesday, Dec 27
Strength
Snatch 10 x 1 rep OT2M for 20 minutes
Start at 50% and build slowly over the course of 10 minutes 10 a heavy single for the day
Metcon
AMRAP 12
200m run
20 DB hang C&J’s 35/50
10 Box jump over 20/24”
XT
OHS 4 x 6 - 65% ceiling
Accumulate 30 high box jumps
Tuesday, Dec 26
Rebuild
3 rounds
SA strict press 10/10
3 rounds
RFE split squats 10/10
Metcon
10 rounds for time:
Row 10/15 cals
Rebuild
3 rounds
Reverse handle sled 100’
Hammer curl 15
KB goblet carry 100’
Saturday, Dec 23
For time with a buddy, splitting everything:
100 cal row
100 cal bike
100 wall balls 14/20
100 sit-ups
100 SDLHPs 35/53
*order doesn’t matter, but everytime you start the 100 reps of something, you must finish it before moving on.
Friday, Dec 22
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
15-12-9-6-3
Box jumps 24/30
Front squats 105/155
XT
Speed Front Squat 8 x 1 - 70%
Banded strict pull-ups 3 sets to failure
Thursday, Dec 21
Rebuild
3 rounds
SA DB rear delt raise 10/10
*tempo 31X1
Metcon
Every 2:00 for 10 rounds
5 Plate GTO 25/45
Bike 5/7 cals
*score is your slowest round
Rebuild
3-4 rounds
ATG lunge 10/10
Plate front raise to overhead 10
Lateral sled drag 50’/50’