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WOD Archive for September 2019

October 1, 2019

1. Warm-up 

Weakness Warm Up 

Coach helps athletes pick based on weakness 

50 Bar Facing Burpees 

70/50 Calorie AAB 

Row, Run, or Ski 1,500m 

 

2. Strength 

Front Squat 3x6 @ 70% Rest as needed 

 

3. Conditioning 

AMRAP 16 Minutes With a Partner, alternating movements 

12 KBS 70/53

Run 200m 

6 C2B Pull-ups

 

Lite Class

4 rounds

400m run

25 lunges

25 push ups

25 weighted step ups

25 pull ups

400m run

September 30, 2019

1. Warm-up 

Run 200m 

20 Hollow Rocks 

Then, 3 Rounds of: 

10 Lunge and Twist 

10 Pause Air Squats/Pause OH Squats/Position 1 Squat Snatches 

 

2. Strength 

Squat Snatch 5x3 @ 80% 

 

3. MetCon 

21-15-9 

Power Snatch 95/65lbs 

Bar Facing Burpees 

 

Lite Class

50-40-30-20-10

Sit ups

Front squats

Burpees

KBS

September 27, 2019

1. Warm-up 

:30 on, :15 transition/rest for 2 rounds 

S-Arm Russian KB Swings 

S-Arm KB Push Press 

Sit-ups 

Push Ups

 

2. Strength 

Push Press (compare to 8/30/2019)

Find a new 7RM then

2 Drop Sets @90% of above

 

2 x12 Walking Lunge Steps (heavier than last week)

 

3. Conditioning

For Time 

200m Farmers Carry 53/35s 

30 Calorie Row 

200m Farmers Carry 

30 Burpees to 6" Target 

200m Farmers Carry 

 

Lite Class

Class Warm-up then 

200m Farmers Carry 

200m Run

30 Calorie Row

30 Calorie Bike 

200m Farmers Carry

200m Run 

30 Burpees

30 Lunge Jumps each leg

200m Farmers Carry 

200m Run

September 26, 2019

1. Warm-up 

On an 8 minute clock: 

2 Rounds 

Run 200m 

12 KB Goblet Squats 

8 Burpees 

Then, max duration freestanding HS hold with remaining time 

 

2. Week 4 Bar Muscle-ups

 

3. Conditioning 

3 Rounds 

90 Double Unders 

30 Alternating DB Snatch 50/35lbs (15 each arm)

 

Lite Class

Class Warm-up finishing with HS Hold or Plank Hold for remaining time.

 

Core Work

4 Rounds of 

:20 on/:10 off

Hollow Rocks

 

20 Bird Dogs (10 each side with :03 hold)

 

4 Rounds of 

:20 on/:10 off

Hollow Rocks

Then

 

4 Rounds 

50 Double Unders 

30 Alternating DB Snatch 50/35lbs (15 each arm)

30 Single Arm DB Squat Cleans (15 each arm)

 

September 25, 2019

1. Warm-up 

3 Rounds 

10 PassThroughs

15 Russian KB Swings 

20 Duck Walk Steps (10 each leg)

250m Ski

 

2. Strength 

Misfit Snatch Complex 2.0 

Find 1RM 

Squat Snatch + Hang Squat Snatch + Overhead Squat x2 

 

3. Conditioning 

For Time 

Power Snatch

9-7-5-3 *Weights increase each set: 95/65, 115/75, 135/95, 155/105

15 Box Jumps 24/20” after each set of snatches 

 

Lite Class

Class Warm-up then

2 Rounds of 

300m Ski

100 Step ups (50 each leg)

300m Ski

100 Leg Raises from the Rig

300m Ski

100 Mountain Climbers (1,1,2,2,3,3…)

300 Ski

September 24, 2019

1. Warm-up 

3 Rounds 

10 Single DB Front Rack Kossack Squats

10 S-Arm DB Power Clean and Jerk (from the ground)

Run 200m 

 

2. Strength 

Misfit Clean Complex 2.0 

Find 1RM 

Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk 

 

3. Conditioning 

3 Rounds 

12 Devils Press 50/35s 

400m Row 

Lite Class

Class Warm-up then

4 Rounds of 

15 Pull-ups

20 Devils Press

500m Row 

September 23, 2019

1. Warm-up 

2:00 on Ski, Bike or Run 

Banded Glute Activation Down/Back

Then 2 Rounds of 

12 Empty Bar Back Squats 

:30 Static Hanging Knee Raise Hold 

 

2. Strength 

Back Squat (compare to 8/27/2019)

Find a new 7RM then

2 Drop Sets @90% of above

 

3. Conditioning 

For Time 

30 Hang Power Cleans 155/105lbs 

50 Wallballs 20/14lbs 

Run 800m 

50 Wallballs 

30 Hang Power Cleans 

 

Lite Class

Class warm-up then

800m Run

30 Hang Power Cleans

50 Wallballs 

Run 1 Mile

30 Deadlifts

50 Sit-ups 

800m Run

September 20, 2019

1. Warm-up 

2 Rounds of

250m Row

8 Lunges (4 per leg) 

8 Empty Bar Pause OH Squats (:03 in the bottom)

 

2. Strength 

Push Press

Find a new 10RM

2 Drops sets at 90% of 10RM

 

Walking Lunge Steps 2x12 (Pre, Post or During Push Presses)

 

3. Conditioning

AMRAP 10 Minutes 

1,000/850m Row 

800m Run 

Max DB Snatch 50/35 in remaining time 

 

4. Extra Work (if time allows)

Every 2:00 for 10 Minutes 

10 OHS 95/65lbs 

10 Burpees to 6" Target

 

Lite Class

3 Rounds of the class Warmup then

2 Rounds of

1,000 Row 

800m Run 

40 DB Snatches (20 each arm)

20 Lunges each leg with DB on shoulder

September 19, 2019

1. Warm-up 

With a Partner, Split the Following Work In Half 

60 Russian KB Swings 50/35lbs (switch every 10) 

50 Air Squats (non-working partner holds a squat) 

:40 Dead Hang from a pull ups bar (done together, :40 each) 

30 Strict Pull Ups in minimum sets of 3 

 

2. Skill

Week 3 Bar Muscle-ups

 

3. Conditioning

 "Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

 

Lite Class

Class Warmup and WOD

 

September 18, 2019

1. Warm-up 

6 Rounds of the following Complex 

1 Muscle Snatch 

1 Behind the Neck Snatch Grip Press 

1 Overhead Squat 

1 Snatch Balance 

1 Position 1 Squat Snatch 

 

2. Strength 

Snatch 4x4 Touch and Go 

Add weight each set 

 

3. Conditioning 

AMRAP 15 Minutes 

200m Run 

4 Muscle Ups 

Run 200m 

8 Strict HSPU 

 

Lite Class

Warmup and then SPRINTS!! Sprints will be a combo of bike, ski and run!

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