Category: WOD

October 17 Class Program

A) Back Squat 12min EMOM (6 sets) 10 Back Squats @ Challenging Weight   B1) Bench Press 4×8-10 @ 31X1 rest 1min B2) Supinated Barbell Bent Over Row 4×8-10 @ 21X1 @ Heavy Weight rest 1min   C) 12min @ 80% 5 Box Jumps @ 24/20 inches w/ step down 7 Wallballs @ 20/14lbs to …
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October 16 Class Program

A) 5 sets @ 75%/Moderate Effort 500m Row 40 Alt Step ups @ 20 inches 100ft/side Suitcase Carry 0.6 Mile Assault Bike 100 Single Skips


October 15 Class Program

A) Deadlift + Squat Clean + Squat Clean Thruster Build to a Moderate to Heavy Complex   B) Pronated Pull-up Accumulate 18-25 reps @ 5-6 seconds down   C) Z-Press Accumulate 40-50 reps @ 31X1 @ challenging weight   D) 6 Rounds for Time 5 Squat Clean Thrusters @ 135/95lbs 5 Burpee Box Jump Overs …
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October 10 Class Program

A) Back Squat 4×12-15 rest 1min   B1) Bent Over Barbell Row 4×12-15 rest 1min B2) Strict Dip 4×6-10 w/added weight rest 1min B3) Hollow Body Hold 4×30-45s rest 1min   C) 15min EMOM 1st: 12-15 Wallballs 2nd: 10-12 Alt DB Snatches @ 50/35lbs 3rd: 10-12 Cal Row


October 9th Class Program

A) 45min @75%/Moderate Effort 1000M Row 50ft Quadruped Bear Crawl 800M Ski Erg 200ft Farmers Walk 1 Mile Assault Bike 30s/arm Side Plank


October 8 Class Program

A) Squat Clean 20 sets 1 Squat Clean Every 30s   B1) Goblet Squat 4×8 @31X1 rest 1min B2) Tripod Row 4×8/side @41X1 rest 1min   C) 4 sets @ 85-90%/Tough but Sustainable Effort 21 Cal Row 15 Toes to Bar/ Toes to Ring 9 Squats Cleans @ 135/95 Rest 90 Seconds