DAILY · ARCHIVE · 1,873 WORKOUTS
Every WOD we've programmed. Pulled forward from years of training so nothing gets lost.
REGISTER FOR CLASSFriday, October 30, 2020
Core WOD
2 Rounds:
50 Alt. Single Leg V Ups
40 Sit Ups
30 Deadbugs
20 Plank Push Ups
10 L-Sit Leg Lift Over (foam roller)
:30 Sec side plank
:30 Sec side plank
1 min Plank
WOD
AMRAP 15
20 KB Swing 53/35#
15 Box Jump over 24/20”
10 T2B
Thursday, October 29, 2020
WOD
AMRAP 20
12/9 Cal Echo Bike
15 Push Jerk 135/95#
12/9 Cal Echo Bike
15 Pull Ups
Wednesday, October 28, 2020
WOD
4 Rounds:
400/300m Row
15 Deadlift 205/145#
400m Run
30 Wallballs 20/14#
*30 Min Time Cap
Tuesday, October 27, 2020
SKILL
7min of Overhead Shoulder Stability Work.
WOD
Part 1)
For time:
3 Rounds
8 Push Press 115/80#
12 Back Step Lunge (Bar on back like a back squat) 115/80#
40 Double Unders (1 minute cap on jumping rope per round)
*9 minute time cap
When the clock hits 10:00
Begin...
Part 2)
AMRAP 12
8 Push Press 115/80#
12 Back Step Lunge (Bar on back like a back squat) 115/80#
40 Double Unders
*Bar is taken from the squat rack.
*Score for today will be your time for Part 1, AND your rounds and reps for Part 2.
Monday, October 26, 2020
WOD
“5k Gone Really Bad”
5 Rounds:
1000m Run (800m loop + 200m route)
20 Back Squats 135/95
*36 min time cap
*scale weight as needed!!
Monday, October 26, 2020
STRENGTH
EMOM 10
1 squat clean + 2 front squats
*start at a moderate weight, and build over the course of the EMOM.
WOD
AMRAP 9
3/3, 6/6, 9/9, 12/12, 15/15, 18/18, Etc.
Double DB Power Clean 50/35#
DB Front Squat 50/35# (using the same DB’s)
Burpee
Friday, October 23, 2020
WOD
“Heavy Day”
Part 1)
Deadlift
6x3 @ 85+%
Part 2)
Find a 1RM Push Press
Part 3)
Push Press
6x3
*Using 70% of today’s 1RM Push Press for all sets
Thursday, October 22, 2020
WOD
Fight Gone Bad Style
3 rounds:
1 min Max reps of Squat Clean Thrusters 95/65
1 min Max reps of Bar facing burpees
1 min Max reps of Pull Ups
1 min Max reps of Box Jumps or Step Ups 24/20”
1 min Max reps of KB Swing 53/35#
1 min Rest
Wednesday, October 21, 2020
WOD
AMRAP 21
500m Row
20 DB Box Step Ups 24/20” 50/35#
10 DB Push Press 50/35#
400m Run
20 DB Box Step Ups 24/20” 50/35#
10 DB Push Press 50/35#
Tuesday, October 20, 2020
SKILL
“Single Leg Stability Session”
2 Rounds for Quality (add weight IF needed)
20/20 single leg split squats
20/20 single leg deadlifts
20 Alt. Cossack squats
:30 sec Hollow Hold
1 min plank
WOD
2 Rounds:
50/35 Cal Bike
50 Wall Balls 20/14#
25 Toes To Bar
*23min time cap
25 Alt. DB Snatch 50/35#
Monday, October 19, 2020
STRENGTH
EMOM 10
2 clean and jerks at 60-70% (or moderate to heavy)
*use the same weight for whole EMOM
WOD
AMRAP 10
10 power cleans 115/75
30 double Unders
10 push jerks 115/75
30 double Unders
Saturday, October 17, 2020
WOD
For Time:
25 bench press 115/75
800m run
20 bench press 115/75
600m run
15 bench press 115/75
400m run
10 bench press 115/75
200m run
Then....
150 Ab Mat Sit Ups
Recommended Cash Out: Chest, t-spine, and shoulder mobility!!
Friday, October 16, 2020
STRENGTH
EMOM 10
2 power snatches (heavier than last week)
If you weren’t here last week aim to use 70-80% of your 1RM for all reps.
WOD
10 Rounds:
4 Thrusters 95/65
4 Power Snatches 95/65
4 Bar Facing Burpees
13 min time
Thursday, October 15, 2020
WOD
AMRAP 25
50 sit ups
50 back step lunges
50 push ups
50 box step ups 24/20”
50 Alt. Single leg V Up
50 Plate Ground to overhead 45/25#
Wednesday, October 14, 2020
WOD
4 Rounds EACH for time:
20 Box jump over 24/20”
10 Deadlift 225/155
30/20 Cal Row
Rest 2 min Between each round (on your own - so be mindful of your finish/start times for each round)
Cap time for each round is 5 minutes so scale as needed to maintain a high intensity for each round!
*Goal time for each round is 3:30-4 min
Tuesday, October 13, 2020
WOD
Open WOD 18.1 with echo bike
AMRAP 20
8 Toes to Bar
10 Single Arm DB hang clean and jerk 50/35#
12/9 Cal Echo Bike
Monday, October 12, 2020
WOD
21-18-15-12-9
Back Squat 135/95
Run 200m
Pull Up
Run 200m
*22 min time cap
Saturday, October 10, 2020
WOD
“Saturday Sweat”
AMRAP 30
30 Box jump overs 24/20”
30 Ball Slams 30/20#
30/20 Cal Row
30 Wall Ball 20/14#
30 Burpee
30 Alt. DB Snatch 50/35#
Friday, October 9, 2020
WOD
50/35 Cal Echo Bike
Then...
10-9-8-7-6-5-4-3-2-1
Power cleans 115/75
Bar facing Burpee
Then....
50/35 Cal Echo Bike
Thursday, October 8, 2020
STRENGTH
EMOM 10
Perform 2 heavy power snatches
*aim to use the same weight for all snatches
*aim to use a weight between 70-80% of your 1RM
WOD
3 Rounds:
30 Hang power snatches 75/55 (intended to be light)
30 Wallballs 20/14#
17 min time cap
12-15 min goal time