WODs

General

Monday, October 10th, 2022

General Warm-Up

2 rounds
12 cat cows
200m run
12 banded good mornings
12 band pull downs
12 band thrusters
5-10 minutes to practice the movements with your partner

WOD

Workout Format
In teams of four
8 rounds relay style one partner works at a time
100m sprint
4 burpees
8 air squats
12 sit-ups
-into-
4 rounds syncro all partner together
200m run with rope
12 burpees over rope
16 air squats
20 sit-ups
-into-
for time complete as desired in remaining time all partners can work at once
800m run
100 burpee
200 air squat
300 sit-ups
Strength

Saturday, October 8th, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band pull downs
12 band front squats
5-10 minutes to practice the movements with your partner

WOD

Competitive
In pairs 3 rounds for time split reps
100 cal air bike
30 kettlebell swings (70 / 50)
150 air squats
Performance
In pairs 3 rounds for time split reps
80 cal air bike
30 kettlebell swings (50 / 35)
100 air squats
Lifestyle
In pairs 3 rounds for time split reps
60 cal air bike
24 kettlebell swings (35 / 20)
60 air squats
Strength

Thursday, October 6th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
10 band good mornings
10 band sumo deadlift high pull
10 band thrusters
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 4 reps last week

WOD

Competitive
5 rounds for time (15 min cap)
20 hang power cleans (45/35)
20 front squats
20 push press
Performance
5 rounds for time (15 min cap)
20 hang power cleans (35/25)
20 front squats
20 push press
Lifestyle
5 rounds for time (15 min cap)
12 hang power cleans (35/25)
12 front squats
12 push press
Strength

Wednesday, October 5th, 2022

General Warm-Up

3 rounds
60 seconds cardio of choice
30 second lying leg raises
30 seconds scap pull-ups
30 seconds band pull aparts
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 9 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 8 reps last week

WOD

Competitive
3 rounds
As many reps as possible in 3 minutes
8 pull-ups
8 burpee box jump overs
REST 3 MIN
Performance
3 rounds
As many reps as possible in 3 minutes
8 jumping pull-ups
8 burpee box jump or step overs
REST 3 MIN
Lifestyle
3 rounds
As many reps as possible in 3 minutes
8 ring rows
8 burpee to box, box step overs
REST 3 MIN
Strength

Tuesday, October 4th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball cleans
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps
TGU demo/progressions/teaching
TGU warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Turkish get up x 2 reps per side building weight each set

WOD

Competitive
5 Rounds
21/16 cal air bike
7 cleans (160lbs / 110lbs)
Performance
5 Rounds
16/12 cal air bike
7 cleans (115lbs / 80lbs)
Lifestyle
5 Rounds
11/8 cal air bike
7 cleans (80lbs / 55lbs)
Strength

Monday, October 3rd, 2022

General Warm-Up

3 rounds
30 seconds arm circles
30 seconds med ball good mornings
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds butt kickers
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Front Squat x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive
As many reps as possible in 15 minutes
400m run
15 toes to bar
15 DB snatches (50/35)
Performance
As many reps as possible in 15 minutes
400m run
15 hanging leg raises
15 DB snatches (35/25)
Lifestyle
As many reps as possible in 15 minutes
200m run
15 hanging knee raises
15 DB snatches (25/15)
General

Saturday, October 1st, 2022

WOD

Workout Format
In teams of 3
Buy-in
33 laps (can work together)
Followed by
(Only 1 person working at a time)
3 rounds
33 Pull-ups (Jumping Pull-ups) - (Ring Rows)
33 Push-ups (Knee Push-ups) - (Elevated Push-ups)
33 Box Jumps (24/20) - (height that you can comfortably do 11 in a row)
33 Air Squats
33 KBS (53/35) - (35/24) - (24-15)
33 Lunges
33 T2B (Leg Raises) - (Knee Raises)
33 Double-Unders (Double - Single) - (Singles)
33 Burpees
Strength

Friday, September 30th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Push Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Competitive
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 strict pull-ups
5 strict handstand push-ups
REST 2 minutes
Performance
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
4 pull-ups
4 handstand push-ups or pike push-ups
REST 2 minutes
Lifestyle
4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 dumbbell bent over row
5 dumbbell Z press
REST 2 minutes
Strength

Thursday, September 29th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
15 band good mornings
15 glute bridges
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps last week

WOD

Workout Format
Competitive: (30 min cap.)
For time
50 wall balls (20 / 14)
50 double unders
50 dumbbell deadlifts (60 / 40)
50 sit-ups
Performance: (30 min cap.)
For time
30 wall balls (20 / 14)
50 double unders or double singes (count misses)
50 dumbbell deadlifts (45 / 30)
50 sit-ups
Lifestyle: (30 min cap.)
For time
30 wall balls (14 / 10)
60 singes (count misses)
30 dumbbell deadlifts (30 / 20)
30 sit-ups
Strength

Wednesday, September 28th, 2022

General Warm-Up

3 rounds
60 seconds cario of choice
30 second inch worms to downward dog
30 seconds band row
30 seconds band thrusters
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 8 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Competitive
4 Rounds for time (15 min cap.)
10 Pull-ups
15 dumbbell bench press (45 / 30)
9 dumbbell thrusters (45 / 30)
Performance
4 Rounds for time (15 min cap.)
10 Jumping pull-ups
15 dumbbell bench press (35 / 20)
9 dumbbell thrusters (35 / 20)
Lifestyle
4 Rounds for time (15 min cap.)
10 dumbbell bent over row (25 / 15)
10 dumbbell bench press (25 / 15)
5 dumbbell thrusters (25 / 15)
Strength

Tuesday, September 27th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball thrusters
30 seconds med ball forearm hold
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps

Strength

5 rounds / 20 seconds work / 1 minute rest
Barbell Zercher hold building weight
6 rounds / 60 seconds on / 30 seconds off
Forearm Plank

WOD

Competitive
For as many reps as possible in 9 minutes
3 hang snatches (75 / 55)
3 overhead squats (75 / 55)
30 double unders
* add 3 reps to the barbell movements each round
Performance
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats (45 / 35)
30 double unders or double singes (count misses)
* add 3 reps to the barbell movements each round
Lifestyle
For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats to med ball (45 / 35)
45 single unders
* add 3 reps to the barbell movements each round
Strength

Monday, September 26th, 2022

General Warm-Up

3 rounds
30 seconds elephant walks
30 seconds assisted squat hold
30 seconds scap pull-ups
30 seconds scap push-ups
30 seconds band hip flexor march right
30 seconds band hip flexor march left
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:30 minute on the minute x 8 rounds
Front Squats x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps several weeks ago

WOD

Competitive
As many rounds as possible in 20 minutes
30 / 25 cal air bike
15 push-ups
15 air squats
15 hanging leg raises
Performance
25 / 20 cal air bike
15 knee push-ups or elevated push-ups
15 air squats
15 hanging leg raises
Lifestyle
20 / 15 cal air bike
10 elevated push-ups
10 air squats or TRX squats
Strength

Saturday, September 24th, 2022

General Warm-Up

2 rounds
200m run
12 banded good mornings
12 band pull aparts
12 band front squats
12 kip swings
5-10 minutes to practice the movements with your partner

WOD

Competitive
As many rounds as possible in pairs for 25 mins.
30 deadlifts (95/65) (split)
1200m run (together)
30 front squats (95/65) (split)
1000m run (together)
30 pull-ups (split)
800m run (together)
Performance
As many rounds as possible in pairs for 25 mins.
30 deadlifts (65/35) (split)
1200m run (together)
30 front squats (65/35) (split)
1000m run (together)
30 Jumping pull-ups (split)
800m run (together)
Lifestyle
As many rounds as possible in pairs for 25 mins.
20 KB deadlifts (45/25) (split)
1000m run (together)
30 Air squats (65/35) (split)
800m run (together)
20 Ring Rows (split)
400m run (together)
Strength

Friday, September 23rd, 2022

General Warm-Up

3 rounds
30 seconds shuttle runs
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds high plank toe taps
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go.Try to beat what you did for 5 reps several weeks ago.

WOD

Competitive
in pairs as many reps as possible in 20 mintues
10 Push-press (95/65) (sync)
30 front rack lunges (95/65) (shared)
10 box jumps (24/20) (sync)
30 sit-ups (shared)
Performance
in pairs as many reps as possible in 20 mintues
10 Push-press (45/35) (sync)
20 front rack lunges (45/35) (shared)
10 step-ups (24/20) (sync)
20 sit-ups (shared)
Lifestyle
in pairs as many reps as possible in 20 mintues
10 DB Push-press (15's/10's) (sync)
20 Alternating lunges (shared)
10 step-ups to plates mid shin (sync)
20 Crunches (shared)
Strength

Thursday, September 22nd, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
15 band good mornings
15 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps several weeks ago

WOD

Competitive
4 rounds for time
200m run
15 deadlifts (205/145)
15 pull-ups
Performance
4 rounds for time
200m run
15 deadlifts (150/105)
15 Jumping pull-ups
Lifestyle
4 rounds for time
1 minute cardio
15 deadlifts (115/75)
15 ring rows
Strength

Wednesday, September 21st, 2022

General Warm-Up

3 rounds
60 seconds cario of choice
60 seconds slow tempo squats
60 second inch worms to downward dog
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench Press x 9 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 8 reps or beat it. This will be the last week of the rep build

WOD

Competitive
For time
50 double unders
45 sit-ups
40 wall balls (20/14)
35 cal air bike
30 push-ups
25 med ball knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans
10 toes to bar
5 burpee pull-ups
Performance
50 double singles
45 sit-ups
40 wall balls
30 cal air bike
30 knee push-ups
25 knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 knees to elbows
5 burpee jumping pull-ups
Lifestyle
60 Singles
30 sit-ups
20 wall balls
20 cal air bike
20 Elevated push-ups
20 lying leg raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 hanging knee raises
10 burpee to dumbbell row
Strength

Tuesday, September 20th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds hollow body to superman rolls
30 seconds scap pull-ups

Strength

5 rounds / 35 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold

WOD

Competitive
3 rounds for time
20 thrusters (45/35)
20 kip swings
25/20 cal row
Performance
3 rounds for time
15 thrusters (45/35)
15 kip swings
18/12 cal row
Lifestyle
3 rounds for time
15 med ball thrusters (20/14)
30 seconds bar hang
15/10 cal row
Strength

Monday, September 19th, 2022

General Warm-Up

3 rounds
30 seconds pidgeon stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds double under practice
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive
Every minute on the minute x 12 minutes
Odd minutes:
30 double unders
max reps clean and jerks (155/115)
Even minutes:
rest
Performance
Every minute on the minute x 12 minutes
Odd minutes:
30 double unders / single doubles
max reps clean and jerks (105/75)
Even minutes:
rest
Lifestyle
45 single unders
max reps clean and jerks (45/35)
Even minutes:
rest
Strength

Saturday, September 17th, 2022

General Warm-Up

2 rounds
200m run
10 banded good mornings
10 band pull aparts
10 sit-ups
10 push-ups
5-10 minutes to practice the movements with your partner

WOD

Workout Format
In pairs every minute on the minute x 20 minutes max reps
1) partner wall balls
2) syncro DB front squats (35/25)
3) alternating burpee pull-ups
4) Syncro DB push press (35/25)
5) Rest
Strength

Friday, September 16th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds med ball overhead press
30 seconds med ball crush squats
30 seconds med ball row
30 seconds cat cow
30 seconds high plank toe taps
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead Press x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 7 reps or beat it.

WOD

Workout Format
In teams of 3 complete 3000m run (shared. One partner works at a time)
every 3 minutes switch runner
Partner B & C completes max reps in 3 minutes of
20 partner wall balls
10 sync burpees
5 sync pull-ups
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