Saturday’s WOD 05.01.21

Saturday’s WOD 05.01.21

Group Warm-up
Metcon (Time)
w/ a partner..

80/90/100 Calorie Bike (Womens/Mixed/Mens teams)
80 Chest to Bar Pull-Ups
60 Hang Power Snatch 65/95
40 Handstand Push-Ups
16/20 Calorie Bike (Each)

*one person works at a time, break it up however you’d like except at the end. Each person does their own set of calories!

Friday’s WOD 04.30.21

Friday’s WOD 04.30.21

Group Warm-up
Deadlift (Weight)
*Complete at least 3 WU sets of 5 then complete..

5 reps @ 55%
5 reps @ 65%
AMRAP@ 75%

*Make sure to rest at least 2 minutes before the AMRAP set. Should be max effort

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
DB Front Squats 35/50
Burpees over the DB

directly into..

400M Farmers Carry

*Burpee over 1 DB
Metcon
Accessory:
1:00 Couch stretch per side

Thursday’s WOD 04.29.21

Thursday’s WOD 04.29.21

Group Warm-up
Metcon (AMRAP – Reps)
2 Rounds:

AMRAP 5:
Calorie Row

-Rest 1-

AMRAP 5:
10 Step Ups 20/24"
10 KB Swings 35/53

-Rest 1-

*score is total reps, must step up! No jumps today!
Metcon
Accessory:
100 reps core of choice, mix it up if you’d like!

Tuesday’s WOD 04.27.21

Tuesday’s WOD 04.27.21

Group Warm-up
Metcon
Strict Pull-Ups
*complete 8×8 with a :30 rest between sets

*Start with the most challenging form of Pull-Up for yourself and then scale as needed to maintain 8 reps. Bands or Rings are good scaling options) No singles, no more than 3 drops per round!
Metcon (Time)
5 Rounds:
400m Run
-Rest 1-

*Push yourself on each run! This should not be max effort, but a much quicker pace then in a WOD.
Metcon (Weight)
Bent Over Rows 5×10

*Increasing in weight each round
Metcon
Accessory:
2:00 Plank

Monday’s WOD 04.26.21

Monday’s WOD 04.26.21

Group Warm-up
Power Clean & Jerk (Weight)
*10:00 to build to a moderately heavy Power Clean and Jerk
Metcon (AMRAP – Rounds)
E4MOM 24:
8/10 Calorie Bike
8 Jumping Lunges *per leg
25 Double Unders
2 Power Clean and Jerk 115/165

Rx+..
10/12 Calorie
135/205

*The work needs to be completed in 2:00 or less to start. If it begins to take towards 2:30 later on that is ok. Each round should be a moderate sprint as you will get 1:1 work to rest ratio.

Metcon
Accessory:
400m jog or cooldown walk

Sunday’s WOD 04.25.21

Sunday’s WOD 04.25.21

Group Warm-up
Metcon (Time)
3 Rounds:
30 American Swing 35/53
25 Sit-Ups
20 Weighted Step-Ups
15 Burpees

RomWod

Saturday’s WOD 04.24.21

Saturday’s WOD 04.24.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
400m Run
30 Alt. DB Snatch
1 Rope Climb
5 Burpees

30 Calorie Row
15 Deadlifts
2 Rope

Friday’s WOD 04.23.21

Friday’s WOD 04.23.21

Group Warm-up
Squat Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
5 Rounds:

AMRAP 3:
6 Push-Ups
12 Air Squats
20 Double Unders

-Rest 1-

*Pick up where you left off

Thursday’s WOD 04.22.21

Thursday’s WOD 04.22.21

Group Warm-up
Bench Press (5-5-4-4-3-3-3)
*Build to a heavy triple.
Metcon (Time)
12-9-6
Devils Press 35/50
– 12/15 Cal Bike after ea. set
9-15-21
Toe To Bar
– 30 Air Squats after ea. set

RX+ DB Squats (single DB)

Wednesday’s WOD 04.21.21

Wednesday’s WOD 04.21.21

Group Warm-up
Metcon (AMRAP – Reps)
w/ a partner..

4 Rounds:

AMRAP 5:
200m Run
30 Box Jumps 20/24"
Max Shoulder to OH in remaining time

-Rest 1:00 b/t Sets-

Rounds 1 & 2 – 65/95
Rounds 3 & 4 – 75/115

Rx+..
1&2 95/135
3&4 105/155

For the 200m run, each partner runs 100m relay style.

For the 30 Box Jumps, athletes must alternate every rep until complete 30 total.

On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.