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WOD Archive for October 2018

November 1, 2018

Warm-up

2 Rounds of

Air Squat x 30

Burpee x 20

Strict Pull-up x 10

 

Barbell Warm-up

Hang Power Clean x 10

Front Squat x 10

Push Press x 10

Rest

Hang Squat Clean x 10

Push Jerk x 10

 

7:00 EMOM

2 T&G Squat Cleans + 1 Jerk AHAP

 

For Time:

30 Double Unders

10 Power Cleans 115/75
40 Double Unders

10 Hang Squat Cleans 115/75
50 Double Unders

10  Push Presses 115/75
60 Double Unders

10 Reverse Lunges each leg 115/75
70 Double Unders

10 Thrusters 115/75

 

Lite Class

Class Warm-up

2 Rounds of the Class WOD

October 31, 2018

HAPPY HALLOWEEN!

Warm-up

400m Run

PVC Pass Through x10

PVC OHS x 10

Spiderman x 10

Scorpion x 10

 

Mobility

Banded Lat Stretch x 1:00 per side

Door Jamb Stretch x 1:00 per side

Hip Flexor x 1:00 per side

 

Interval Training

4 Rounds of

1:00 on/1:00 Rest

Power Snatches 115/75

Echo Bike

OHS 115/75

Hollow Hold

 

Remaining Time: Mobility

 

Lite Class

Class Warm-up and Mobility

Partner WOD

100 Cal Bike

100 Back Squats

100 Ski

100 Push Presses

 

 

October 30, 2018

Warm-up

2 Rounds of

30 Calorie Row

20 Calorie Ski

10 Calorie Bike

 

Shoulder Stability

Band Pull Aparts x 20

External Rotation x 20

Scap Raises x 10 (Lower Trap Focus)

 

Gymnastics

Supinated Hang x :30

Pronated Hang x :30

Kip Swings x 10

 

2 Max Effort Sets of T2B

Rest in between sets as needed

 

Conditioning

10 to 1 by 1 of

Box Jumps 30”/24”

Push-ups

 

Lite Class

Class Warm-up

10 to 1 by 1 of

Box Jumps

Push-ups

Sit-ups

Pull-ups

 

October 29, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Clam Shell x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle Distaction

 

Back Squats

Week 2 - 2 Reps @ 50% / 60% / 70% / 80% / 85% / 85%

 

Conditioning

7:00 AMRAP

5 Deadlifts 225/155

10 OTB Burpees

 

Lite Class

Class Warm-up

30-20-10

Goblet Squats

Burpees

Then

30-20-10

Deadlifts

Hanging Knee Raises

 

October 26, 2018

Warm-up

1 Mile Run then 2 Rounds of

Kip Swings x 10

Lunge Steps x 5 each leg

 

Couch Stretch x 2:00 per side

Banded Lat Stretch x 2:00 per side

 

5 rounds of

:30 HS hold/:30 rest

 

EMOM 5:00

Strict C2B Pull-ups x 5 or Bar Muscle-ups x 4 or Ring Muscle-ups x 4

 

:30 Max Effort Attempts for Max Calories on the Bike x 3 Rest as Needed

:30 Max Effort Attempts for Max Calories on the Ski Erg x 3 Rest as Needed

 

Lite Class

Mobilize and get prepped for Sprints!!

:30 on/:30 Rest x 10 rounds of each

Alternate between

Bike

Ski Erg

Sprints Down/back

October 25, 2018

Warm-up

15:00 Mobility

 

WOD Prep

3 Rounds of

15 Double Unders

10 Light KBS

5 Burpees

 

Hero WOD Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings 53/35
15 burpees

 

Lite Class

Class WOD

October 24, 2018

Warm-up

20 Burpees

PVC Pass Throughs x 10

PVC OHS x 10

Duck Walk x 15 feet with PVC OH forward and backwards

 

Snatch Barbell Warm-up

 

Every :90 Snatch x 3 (Full Snatch/Drop and Reset) x 6 rounds Start @50% and go up each round

 

For Time

60 Cal Bike

45 Wall Ball 20/14

30 Hang Squat Snatches 75/55

 

Remaining Time

Mobilize

 

Lite Class

1 Mile Run Warm-up then

Plank on Hands x 2:00

Bird Dog x 2:00 alternating side to side

Wall Sit x 2:00

 

4 Rounds of

20 Wall Ball

20 Cal Bike /Ski (switch each round)

20 DB Snatches (10 each arm)

October 23, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

 

Back Squat

Week 1 of 6 - 2 Reps @ 50% / 60% / 75% / 80% / 80% / 80%

 

Conditioning

3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run

 

Lite Class

Warm-Up!

Tabatas

Clam Shells x 4 Left Side

Clam Shells x 4 Right Side

Glute Activation Steps Right Leg

Glute Activation Steps Left Leg

 

50-30-10

Sit-ups

Air Squats

 

Class WOD

October 22, 2018

Warm-up

2 Rounds of

500m Ski

.5 Mile Bike

5 Spider-mans each leg

5 Scorpions Each leg

 

Shoulder Warm-up

1 set of the following

External Rotation x 20 each side

Band Pull Aparts x 20 each side

:30 Supinated Hang

:30 Pronated Hang

 

Gymnastics/Wod Prep

3 x 10 Kip Swings

2 x 10 T2B

1 x 10 Strict Pull-ups

 

Conditioning

10 -9-8-7-6-5-4-3-2-1

Box Jumps 24”/20”

Pull-ups

5-4-3-2-1

Side Shuffles

 

Finisher

Tabatas

Alternate between

Hollow Rocks

Superman Holds

 

Lite Class

1 Round of Class Warm-up

5 Rounds of Treadmill Sprints

1:00 on/:30 Rest (incline 3.0, speed AFAP)

 

Class WOD + Finisher if time allows

 

October 19, 2018

Warm-up

Leg Swings x 20 each way

Scorpions x 10 each side

Single Leg Glute Bridge x 20 each leg

Glute Activation x 20 steps each leg

Clam Shells x 20 each leg

 

Ankle/Hip Mobility

 

Back Squat Deload Week

5x5 @60% with a 3-3-3-0 Tempo

 

MetCon

 

“Helen”

3 RFT of

400m Run

21 KBS 53/35

12 Pull-ups

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of

:30 ME/:30 Rest

 

Bike

10 Rounds

5 Cal Sprint/:30 coast

 

Remaining Time:

AMRAP of

10 Burpees

20 Mountain Climbers

30 Russian Twists (no weight)

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