Category: WOD

January 17th Class Program

A) Above the Knee Power Snatch 10min to Build to a Moderate/Tough 5 Reps or 10min Practice B) Rope Climb 8min EMOM 1-2 Reps Every Minute (ADV: Legless) C) 4 Sets @ 85%/Sustainable Effort 280m/250m Row 12 Hang Power Snatches @ 95/65lbs Rest 90s 16 Bar Facing Burpees 50 Double Unders (50 Single Skips) Rest …
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January 16th Class Program

A) Front Rack Split Squat 10min EMOM @ High Effort Min 1: 8 Right Leg Split Squats @ Challenging Weight Min 2: 8 Left Leg Split Squats @ Challenging Weight B) 3 Sets @ 85%/Sustainable Effort 2min Row/Bike 12-15 DB Seated Strict Press @ Challenging Weight 10-30s L-Hang C) 13min AMRAP 8 Deadlifts @ 225/155lbs …
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January 15th Class Program

A) 15min @ 75%/Moderate Effort 300m Row 20 Alt Step ups 20 inches 100ft Farmers Walk @ Moderate Weight + No Rest B) 15min @ 75%/Moderate Effort 0.6 Mile Assault Bike 20 Walking Lunges **no added weight 100ft/side Suitcase Carry @ Moderate Weight + No Rest C) 300m Ski Erg 10 No Push-up Burpees 100ft …
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January 13th Class Program

A) Front Squat 4×4 @ 12X1 (2s pause in the bottom) Rest 2-3min between sets B1) Close Grip Bench Press 4-5×8-12 @ 41X1 Rest 1min B2) Front Leaning Rest on Rings 4-5×45-60s Rest as Needed C) 3 Rounds for Time 20/16 Cal Assault Bike 15 Thrusters @ 95/65lbs D) Accessory (Optional) 3 Sets: 30s per …
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January 12th Class Program

A) 50-60min @ 75%/Moderate Effort 300m Row 30 Alt Step ups @ 20 Inches 300m Ski Erg 30s/arm Side Plank 0.6mile Assault Bike 100ft/side Suitcase Carry @ Moderate Load B) 3 Sets 3×10 GHD Hip Extensions @ 3030 3×20-30s Hollow Body Hold

January 11th Class Program

A) Back Squat 10min to Build to a Challenging Set of 10 Reps B) 15min AMRAP (TEAM: Alternating Rounds) 3 Burpee Box Jumps w/ Step Down @ 24/20″ 6 DB Snatches @ 50/35lbs 9 Goblet Squats @ 50/35lbs + 5min Rest/Prep C) For TIme (TEAM: Accumulate) 100 Cal Row 6 Rope Climbs 400ft Dual DB …
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