MON 7/18/22 WOD
Warm Up - 30 sec Singles - Bear Crawl / Inchworm - 5 Squats - 5 Pushups - 5 T2B - 5 Pull ups - 2 Rounds - 30 sec High Jump Singles - 10 Lunge Steps - 10 Side Lunges - 30 sec Double unders - Movement Prep - 3-4-5 reps of each movement -
WOD (Compare to 7/16/21)
10 Overhead Squat L3-115/85# L2-95/65 L1-55/35#
20 Power Cleans L3-115/85# L2-95/65 L1-55/35#
30 Lying T2B
40 Russian Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#
50 Double unders
40 Russian Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#
30 Lying T2B
20 Power Cleans L3-115/85# L2-95/65 L1-55/35#
10 Overhead Squat L3-115/85# L2-95/65 L1-55/35#
For Time
SAT 7/16/22 -9am - 11am Open Gym / Partner WOD -
One partner works for one minute whilst the other rests for one minute.
KB swings L3-55/35# L2-45/25# L1-35/15#
Hands of Deck Push-Ups
Burpee box jump overs L3-24/20” L2-20/18” L1-18/16”
Abmat Sit ups
Air squats
3 Rounds for Total Reps
FRI 4/15/22 WOD
Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4
Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 4/28/22)
WOD – 7 Min AMRAP (Compare to 4/28/22)
3 Pull ups L2-Banded L1-Ring Rows
6 Push ups L2-Worm Up L1-Knees
9 Squats
Rounds + Reps
THU 7/14/22 WOD
Warm Up -30 sec Singles - Bear Crawl / Inchworm - 5 Squats - 5 Pushups - 5 T2B - 5 Pull ups - 2 Rounds - 30 sec High Jump Singles - 10 Lunge Steps - 10 Side Lunges - 30 sec Double unders - Movement Prep - 3-4-5 reps of each movement -
WOD
100 Double Unders / High Jump Singles
90 Goblet Squats L3-45/25# L2-35/20# L1-25/15#
80 Alt. Single Arm KB Swings L3-45/25# L2-35/20# L1-25/15#
70 Alt. Box Step ups L3-45/25# L2-35/20# L1-25/15# (Hold however you choose)
60 Pull ups L2-Banded L1-Ring Rows
50 Alt. Jumping Lunges / Lunge Steps
40 Toes To Bar L2-K290 L1-Lying T2B
30 Single arm overhead Squat (15 Rt/ 15 Lt) L3-45/25# L2-35/20# L1-25/15#
20 No Push up Burpees
10 Turkish Get ups L3-45/25# L2-35/20# L1-25/15#
For Time (40 Min Cap)
WED 7/13/22 WOD
Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds
Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 4/4/22)
WOD - 10 Min EMOM
5 Clean & Jerks L3-155/105# L2-125/75# L1-85/55#
5 OTB Burpees
**AMRAP if you can’t keep up**
TUE 7/12/22 WOD
Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -
Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 4/22/22)
WOD
2 Min AMRAP
Calorie Row
-Rest 1 Min-
2 Min AMRAP
Thrusters L3-75/55# L2:65/45# L1-55/35#
-Rest 1 Min-
2 Min AMRAP
Double unders L2-Mix L1-High Jump Singles
-Rest 1 Min-
2 Min AMRAP
Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
For Total Calories and Reps
MON 7/10/22 WOD
Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7
Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 4/27/22)
WOD – 15 Min CAP
10 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#
20 Anchored Abmat Sit ups
100m Run
8 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#
20 Anchored Abmat Sit ups
100m Run
6 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#
20 Anchored Abmat Sit ups
100m Run
4 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#
20 Anchored Abmat Sit ups
100m Run
2 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#
20 Anchored Abmat Sit ups
100m Run
For Time
SAT 7/9/22 WOD - 9am - 11am - OPEN GYM / Partner WOD -
YOU GO, I GO Format
9 Deadlifts L3-135/95# L2-95/65# L1-65/45#
6 Hang Power Cleans
3 Shoulder to Overhead
Partner 1 performs 2 Rounds while Partner 2 Rests
Partner 2 performs 2 Rounds while Partner 1 Rests
Continue this pattern until each partner has completed 20 total rounds (10 sets of 2 Rounds).
For Time
FRI 7/8/22 WOD
Warm up
100m Run - Walking Lunge - Side Lunge - Trunk Twist - Arm Circles - 10 Push ups - 10 Abmat Sit Ups - 10 Squats - 10 Pull ups
100m Run - Crabwalk - Inchworm - 2 Wall Walks - 10 PVC Pass Thrus - 10 PVC Back Rack Shoulder Press - 2 Min Overhead Thoracic Extension -
WOD (Compare to 6/5/19)
“Jenny”
L3
20 Min AMRAP
20 Overhead Squats 45/35# L2-35/25# L1-25/15# 20 Back Squats 45/35# L2-35/25# L1-25/15# 400m L2-300m L1-200m
Rounds + Reps
THU 7/7/22 WOD
Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 7-7
Strength WOD - Shoulder Press - 7-7-7-7-7-7-7 (Compare to 3/22/22)
WOD - 8 Min AMRAP
5 S2OH @ 50% of SP 7Rm
35 Double Unders / High Jump Singles
Rounds + Reps
WED 7/6/22 WOD
Warm Up – 200m Run – 10 Squats – 10 Pushups – 10 Lying T2B – 10 Pull ups – 30 sec Lunge (each) – 30 sec Side Lunge (each) – 5 Front Squats – 5 S2OH – 200m Run – 5 Thrusters – Add Wt. 4 Thrusters – Working Weight 3 Thrusters -
WOD
400m Run L2-300m L1-200m
1 Thruster L3-95/65# L2-65/45# L1-55/35#
10 Burpees
100m Run
2 Thrusters
9 Burpees
100m Run
3 Thrusters
8 Burpees
100m Run
4 Thrusters
7 Burpees
100m Run
5 Thrusters
6 Burpees
100m Run
6 Thrusters
5 Burpees
100m Run
7 Thrusters
4 Burpees
100m Run
8 Thrusters
3 Burpees
100m Run
9 Thrusters
2 Burpees
100m Run
10 Thrusters
1 Burpee
400m Run L2-300m L1-200m
For Time
TUE 7/5/22 WOD
Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds
Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 4/18/22)
WOD - 12 Min EMOM (Compare to 10/26/21)
1 Hang Squat Snatch @ 50% of 1RM
1 Squat Snatch from the Knee
1 Squat Snatch
*AMRAP if you can’t keep up*
MON 7/4/22 - NO CLASSES TODAY - HAPPY INDEPENDENCE DAY! -
MON 7/4/22 - NO CLASSES TODAY - HAPPY INDEPENDENCE DAY! -
- Class Schedule for the week of the July 4th -
- Class Schedule for the week of the July 4th -
-NO CLASSES ON MONDAY, JULY 4TH-
-ALL OTHER CLASSES WILL MEET-
SAT 7/2/22 - 9am - 11am - OPEN GYM / Partner WOD -
L2
8 Min AMRAP
20 Banded Pull ups
100 Running Singles (Count when right foot lands)
-Rest 2 Min-
8 Min AMRAP
20 Burpees
50 Med Ball Sit ups 16/12#
-Rest 2 Min-
8 Min AMRAP
20 Goblet Squats 55/35#
50 HOD Worm ups
-Rest 2 Min-
8 Min AMRAp
18/14 Calorie Row
30 Shoulder to Overhead 75/45#
Total Rounds + Reps
FRI 7/1/22 WOD
Warm Up – 200m Run – Front Skip – Back Skip - 30 sec Cal Row – 5 Burpees – 10 Side Lunges – 10 Lunge Steps – 30 sec Cal Bike – 30 sec Down/Up Dogs – 5 Wall Ball Shots – 6 Alt DB Snatch – 5 Kettlebell Swings – 10 Abmat Sit ups – 200m Run -
WOD
5 Min AMRAP
20/18 Cal Row
5 Burpees
-Rest 2 Min-
5 Min AMRAP
10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#
10 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#
-Rest 2 Min-
5 Min AMRAP
12/10 Cal Bike
5 Burpees
-Rest 2 Min-
5 Min AMRAP
15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
10 Abmat Sit ups
-Rest 2 Min-
Total Rounds + Reps
THU 6/30/22 WOD
Thursday 6/30/22
Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -
Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 4/21/22)
WOD – “Helen”
400m Run L2-300m L1-200m
21 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#
12 Pull ups L2-Banded L1-Ring Rows
3 Rounds for Time
WED 6/29/22 WOD
Warm Up - 3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Push ups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press
Movement Prep - 5 reps of each movement for 3 Rounds
Partner WOD (Compare to 3/3/22)
60 Back Squats 135/95# (From the Rack) L2-95/65# L1-65/45#
50 Calorie Row / 40 Cal Bike
40 Pull ups L2-Banded Pull ups L1-Ring Rows
50 Alt Back Rack Lunges (From the Rack / In Place)
40 Calorie Row / 30 Cal Bike
30 Pull ups
40 Back Squats (From Rack)
30 Calorie Row / 20 Cal Bike
20 Pull ups
For Time
**Share the Work**
**Only one partner works at a time**
TUE 6/28/22 WOD
Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7 - 7
Strength WOD - Push Press - 7-7-7-7-7-7-7 (Compare to 3/9/22)
WOD - 15 Min CAP (Compare to 3/9/22)
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs L3-24/20” L2-20/18” L1-18/16”
Toes to Bar L2-Knees to 90 L1-Lying T2B
Shoulder to Overhead @ 60% of 7 rep Push Press
For Time
MON 6/27/22 WOD
Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4
Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 3/25/22)
WOD (Compare to 3/25/22)
“Annie”
50-40-30-20-10
Double Unders / Running Singles / High Jump Singles
Abmat Sit ups
For Time