WOD - Class Programming
Monday, Jan 29
Strength
Alternating OTM for 14 minutes ( 7 sets each )
E- 1 full snatch - 50-55% starting weight, building in weight each movement if technique allows.
O- C2B variation 1-5 reps; chin over bar or jumping C2B
Metcon
AMRAP 10
10 OHS 55/75
Strength
OHS build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%)
Thursday, Jan 25
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
5 rounds for time;
10 Burpees
100’ SA KB Farmer carry 53/70
(50/50’)
Rebuild
3-4 rounds
SA KB Farmer carry 50/50’
Tib raise 15
Bottom half burpee 6-12
Wednesday, Jan 24
Strength
OTM for 10:00
Clean x 3 -65% ceiling
Rotational slam x 3/3
Metcon
AMRAP 15
Row 15/18 cals
15 Wall balls 14/20lb
12 Toes to bar
XT
Front squat 4 x 6 ( 2 reps in reserve )
*Between sets accumulate 60 hollow rocks or scaled versions in sets of 6-10
Tuesday, Jan 23
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
4 rounds for max runs
AMRAP 2
15 Box jumps 20/24”
Max 50’ shuttle runs
In the remaining time.
Rest 1
50’ shuttle runs = 25’ down, 25’ back
Rebuild
3-4 rounds
Reverse sled 100’
Calf raises 10-15
Plate slides 10/10
Monday, Jan 22
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
Lateral box hops x 3 / 3
*use 1 or 2, 45lb plates for hops
Metcon
9 rounds for time:
6 SDLHP
Bike 9 cals
*18 min time cap
XT
4 x 6 ( 2 reps in reserve )
*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5
Saturday, Jan 20
Friday, Jan 19
Strength
OTM for 10:00
Clean x 3 - 65% ceiling
Skater jumps x 3/3
Metcon
3 rounds for time:
10 Deadlifts 155/225
Run 400m
*alternate hands every 5
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.
Thursday, Jan 18
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
50-40-30-20-10
Bike calories
*time cap 18:00
Rebuild
4 rounds
Limbo squat 6-10
Weighted sit-ups 8-12
BW hip thrust 15-20
Wednesday, Jan 17
Strength
OTM for 10:00
Snatch x 3 - 65% ceiling
V-up x 3
Metcon
AMRAP 10
Pull-ups 18
SA DB OHS 24
XT
Overhead squat 4 x 6
( 2 reps in reserve )
*between sets accumulate 30 ring rows in sets of 3-5
( 3-4 reps in reserve )
Tuesday, Jan 16
Rebuild
3 rounds of 10 each
3 rounds of 10 each
Metcon
6 rounds for time:
10 Burpees
Row 15/20 cals
Rebuild
4 rounds
Diamond push-ups Failure
Cope. plank march 5 / 5
Monday, Jan 15
Strength
OTM for 10:00
Jerk x 3 - 65% ceiling
Squat box jump x 3
Metcon
AMRAP 5
10 Dub KB front squats 35’s/53’s
10 Toes to bar
Rest 5
AMRAP 5
10 Dub KB front squats 35’s/53’s
10 Toes to bar
XT
Back rack lunge 4 x 6
( 2 reps in reserve )
*Accumulate 30 strict
Toes to bar in between sets of above, in sets of 3-6
Saturday, Jan 13
AMRAP 15
30 Push-ups
30 KB SDLHP
Bike 30 cals
Rest 5:00
AMRAP 15
30 KB goblet squats
30 Sit-ups
Row 30 cals
*split work with a buddy.
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