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WOD Archive for January 2020

January 31, 2020

General Warm Up 

3 Rounds 

12 Duck Walk Steps 

6 Strict Pull Ups 

12 S-arm DB Thruster 

:20 Bike hard 

 

Strength 

Every :90 For 4 Sets 

8 Push Press 

Start around 75% and work up if they are fast and efficient 

 

Conditioning 

5 Rounds 

5 Squat Snatch 115/75lbs 

120m of Shuttle Runs (10m down, 10m back, 6 times) 

5 Squat Snatch 115/75lbs 

Rest 1:30

 

Lite Class

Class Warmup then

10 Rounds of 

5 Burpees

10 Situps 

15 Lunge Jumps each leg

120m of Shuttle Runs (10m down, 10m back, 6 times)

 

Core Finisher

January 30, 2020

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Squat Warm Up 

2 Rounds 

16 Plank Plus 

12 Lateral Duck Walk Steps 

 

Strength 

Back Squat 4x4 @85% 

 

Pull Up Progression Warm Up 1-2 times through, all unbroken 

1 Pull Up + 1 Kip 

2 Pull Ups + 1 Kip 

3 Pull Ups + 1 Kip 

 

Conditioning 

For Time 

8 Ring Muscle Ups (16 Pull-ups) 

18 HSPU 

8 Ring Muscle Ups (16 Pull-ups)  

18 HSPU

 

Accessory Work

3x10 Seated DB Strict Press

 

Lite Class

Class mobility and warmup then

EMOM for 5 Rounds

Minute 1: 10 Back Squats

Minute 2: 20 KBS

Minute 3: 30 Russian Twists each way

Minute 4: 15 Bicep Curls in Wall Sit

Minute 5: 10 Cals on Runner

Minute 6: 15 Cals on Rower

January 29, 2020

General Warm Up 

30 Empty Bar Hang Clusters

 

Mobility/Activation 

Tricep/Lat Smash, :60/side 

20 Front Rack Elbow Pointers 

 

Strength 

For time: 

10 Squat Clean & Jerk @72.5% 

Rest :60 

8 Squat Clean & Jerk @75% 

Rest :60 

6 Squat Clean & Jerk @77.5% 

 

Toes to Bar Skill 

2x5 Kip Swings 

2x5 Kipping Knee Raises 

1x5 Toes to Bar, increasing height 

 

Conditioning 

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

 

Accessory Work 

3 Rounds 

Row for Meters 

:35 Work 2:25 Rest

 

Lite Class

Class Warmup then

18-16-14 

DB Box Step Overs 50/35s 24/20" 

Wallballs 20/14lbs 

Toes to Bar 

Squat Clean & Jerk

Row for Calories

January 28, 2020

General Warm Up 

2 Rounds 

12 Burpees 

10 Double DB Clusters 

 

Snatch Warm Up 

Hovering Snatch Drill, 5-10 reps 

 

Strength 

Every 3:00 for 12:00 

7 Touch and Go Power Snatch 

 

Conditioning 

For Time 

20 Dirty DB Complexes 35/20s 

Rest 2:00 

15 Dirty DB Complexes 40/25s 

Rest 2:00 

10 Dirty DB Complexes 50/35s 

 

A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster. 

 

Accessory Work

4 Rounds HS Walk Box Drill 

Rest as needed 

Set up a 10x10'' box and HS walk around it. Alternate directions each round.

 

Lite Class

Warmup

4 Rounds 

12 Burpees 

10 Double DB Clusters

8 Cals on Skierg

 

Class WOD

January 27, 2020

General Warm Up 

20 A-frame Toe Touches 

20 Spidermans 

4-way Banded Glute Activation, 20 steps per direction + 5 squats after each 

:20 Bike Sprint 

 

Strength 

Back Squat 5x5 @75% 

 

Touch and Go Power Clean Prep 

2 rounds of the Hovering Clean Drill 5-10 reps each, heavier on round 2 

 

Conditioning 

AMRAP 7 Minutes 

5 Power Cleans 135/95lbs

25 Double Unders 

 

Accessory Work

3x10 Barbell RDLs 

 

Lite Class

2 Rounds of the Class Warm-up then

10:00 Alternating EMOM

Miunte 1: 12 Burpees

Minute 2: 25 Sit-ups

 

10 Rounds of 

5 Power Cleans

5 Pull-ups

25 Double Unders

January 24, 2020

General Warm Up 

3 Rounds, :50 on, :10 transition

Freestanding HS Hold Practice

Max rep KB Taters 

Then, 1 max effort set of Strict pull ups after the 3 rounds (6 rep minimum, otherwise use a band) 

 

Mobility/Activation 2:00 Foam Roll T-Spine Smash 

 

Strength 

Every :90 For 6 Sets 

4 Push Press 

Start around 80% and work up if they are fast and efficient. 

 

Conditioning 

3 Rounds 

30 KB Swing 53/35lbs 

30 Wallballs 20/14lbs 

Rest 1:30 

 

Accessory Work 

For Time 

15 Sets of 2-4 Unbroken Strict HSPU 

10 minute cap

 

Lite Class

Class Warmup and Foam Roll then

Class WOD + Ski Sprint Finisher

January 23, 2020

General Warm Up 

AMRAP 6 Minutes 

Row 150m 

:20 Squat Hold 

12 Alternating DB Snatch 

:20 Freestanding HS Hold 

 

Mobility/Activation 

4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction 

 

Strength 

Back Squat 4x4 @82.5% 

 

Conditioning 

AMRAP 4 Minutes x 3 

Climb the Ladder 

2 Burpees to 6" Target 

2 Double DB Snatch 50/35lbs 

4-4, 6-6, etc 

Rest 2:00 Between AMRAPs. 

Restart after each. 

 

Accessory Work

Prep LAX Ball Pec Smash, :90/side 

3x10 DB Bench Press

 

Lite Class

Class Warmup then

AMRAP 4 Minutes, Rest 1:00 x 5 rounds

Climb the Ladder

2 Burpees 

2 DB Snatches each arm

2 Back Squats

4-4-4, 6-6-6…

January 22, 2020

General Warm Up 

2 Rounds 

20 KB Swings 

12 Goblet Squats 

:10 Bike SPRINT 

 

Mobility/Activation 

Internal Shoulder Rotation Stretch, :90/side 

 

Tall Snatch Warm Up 

2 rounds, 3 reps in each position 

Strength 

For time: 

10 Squat Snatch @72.5% 

Rest :60 

8 Squat Snatch @75% 

Rest :60 

6 Squat Snatch @77.5% 

 

Conditioning 

Every 3:00 for 12:00 

60 Double Unders 

20 Push Press 95/65lbs 

 

Accessory Work

For Total Calories 

:25 Max Calorie Bike 

Rest 5:00 

:30 Max Calorie Bike 

Rest 5:00 

:35 Max Calorie Bike 

Rest 5:00 

:40 Max Calorie Bike

 

Lite Class

3 Rounds of the class warmup then

5 Rounds of 

:30 ME Bike

1:00 Rest

 

5 Rounds of 

60 Double Unders

40 Cals between rower and ski

20 Push Presses

January 21, 2020

General Warm Up 

2 Rounds 

12 Light RDLs 

20 Wallballs 

12 Light Power Cleans 

 

Mobility/Activation 

Banded Overhead Distraction, 1:00/side 

 

Strength 

EMOM for 8 Minutes 

3 Power Cleans @70-80% 

Drop and Reset 

 

Conditioning 

50 DB Thrusters 10-50lbs* 

Run 400m 

*Coach assigns the weight on the DBs 

 

Lite Class

Class Warmup and Mobility then

10 Rounds of 

10 DB Thrusters

200m Run

10 Hanging Knee Raises

January 20, 2020

General Warm Up 

2 Rounds 

20 S-Arm Russian KB Swings 

20 Lunge Steps (unweighted) 

 

Mobility/Activation 

Pigeon/Banded Pigeon Pose :90/side 

 

Strength 

Back Squat 5x5 @72.5% 

 

Power Clean Warm Up 

5-10 reps of the Hovering Snatch/Clean Drill 

 

Conditioning 

3 Rounds 

25 Burpees 

20 Power Cleans 135/95lbs 

 

Accessory Work 

5x1:00 Single Leg Wallsit 

:30 Per Side 

Rest as needed between sets

 

Lite Class

4 Rounds of the class warmup then

4 Rounds of 

30 Situps

25 Burpees

20 Power Cleans (rounds 2 and 4 from hang)

15 Cals (switch machine every round)

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