WOD / Blog

2017 September 20

STRENGTH
Bench Press 3-3-3-3-3
*5 strict pull-ups between sets
*go on every 3minutes
Deadlifts 3-3-3-3-3
*5/side front foot elevated split squat/side
*go on every 3minutes

2017 September 19

METCON
1min on 1min off for 30min
– 5rds of 12 Double KB Front Squat (every minute)
– 5rds of 20 Burpee Over Parallettes (every minute)
– 5rds of 20 Cal Row/Bike (every minute)
*if not able to reach prescribed number, treat the minute as amrap

2017 September 18

STRENGTH
Snatch Practice

METCON
5rds
– 45sec Barbell Squat Snatch
– 15sec rest
– 45sec alt DB Muscle/Power Snatch
– 15sec rest

2017 September 15

GYMNASTIC STRENGTH:
L-Sit Progressions
3rds
– 20sec L-Sit Hold
– 5 Jefferson Curls

METCON:
For Time:
– 20 Burpees
– 30 Kb Complex (TGU up > 2 lunges > 2 S2O > TGU Down)
– 20 Burpees
*15min timecap

2017 September 14

STRENGTH:
Back Squats 10-5-3-1-1-1-3-5-10
*go on every 4 minutes
*10 DB SLDL/side in between sets

2017 September 13

METCON:
3rds of
– 2min Bear Complex
– 1min rest
3rds of
– 2min Burpee Box Jump Overs
– 1min rest
3rds of
– 2min row/bike for distance
– 1min rest

2017 September 12

STRENGTH
Clean Practice

METCON
10min EMOM
– 1 Power Clean
– 2 Front Squats

2017 September 11

STRENGTH
Handstand Progressions
3-5rds of
– 10sec Wall HS hold > 10 elbow bents > 10 shoulder shrugs > 10sec Wall HS hold

METCON
Partner WOD
10min AMRAP
– wall balls
– 12 C2B Pull-Ups
*while 1 person reps wall balls, tho other does 12 pull-ups
*score is # of wall balls

2017 September 8

METCON
Partner WOD
7min AMRAP
– Cindy relay (5 pull-ups, 10 pushups + 15 squats)
*1 partner holding a goblet half squat
7min AMRAP
– Snatch complex relay (9 Snatch Dls + 6 Hang Power Snatch + 3 OHS)
*1 partner holding plank
7min AMRAP
– 14 cal row + 7 Burpees relay
*1 partner hanging from bar

2017 September 7

STRENGTH:
Kettlebell Clean & Jerk Progression

METCON:
15min EMOM
– 1st 5 KB Clean & Jerk/side
– 2nd 2rds of tabata air squats
– 3rd 5 strict pull-ups + 5 strict T2B

2017 September 6

STRENGTH:
Clean & Jerk practice

METCON:
‘Grace-ish’
– 30 Power Cleans
– 20 Jerks
– 15 Power Clean & Jerks
*12min timecap

2017 September 5

GYMNASTIC STRENGTH:
Plank Progressions
5rds of
– 10 Scap Pushups
– 20sec plank
– 20sec SA Plank/side
– 20reps forearm plank with partner clap
– 10 straddle running man (modified reverse hyper)

METCON:
15min AMRAP
– 30 Double Unders
– 20 Rotational Slams
– 30 Double Unders
– 20 Medball Cleans

Scroll to Top