1/9 WOD

Starting Next Week, WODS will be published on WODIFY, if you don’t have the app download it for free from apple or android. Your login is your email and all you have to do is create your password. WOD’s will randomly be posted here form time to time but this will not be the go to source starting shortly. Instead this will be a blog with nutritional and fitness tips and things you can do on the side to work on mobility, skills, and conditioning. The goal is to be completely converted to WODIFY by February 1st!


1) Skill: 8 Min EMOM
a) Performance / Competitor
Even Mins – 2-3 Muscle Ups Bar or Ring (whichever you are weaker at)
Odd Mins – 5 Strict Handstand Push Ups

b) Fitness / Fat Loss
Even Mins – 8-10 Ring Row
Odd Mins – 8-10 Dips (Scale = Box Dips)

2) Strength:
a) Performance / Competitor –  Every 3 Mins for 15 Mins (Work up to a Max for the day)
– Tempo Front Squat x5 reps (Try and get heavier than last week)
(4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top)

b) Fitness / Fat Loss – Every 3 Mins for 15 Mins (Work up to a Max for the day)
-Tempo Goblet Squat x 6 Reps (Scale = Goblet Squat)
(4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top)

3) Conditioner: Death By Power Cleans (135,95)
1st Min – 2 Power Cleans
2nd Min – 4 Power Cleans
3rd Min – 6 Power Cleans
…and so on and so forth adding 2 reps to each round until you can no longer complete the designated reps within the minute. Your score is the last successful round.

1/7 WOD

Starting Next Week, WODS will be published on WODIFY, if you don’t have the app download it for free from apple or android. Your login is your email and all you have to do is create your password. WOD’s will randomly be posted here form time to time but this will not be the go to source starting shortly. The goal is to be completely converted to WODIFY by February 1st!


1) Strength: 10 Minutes to work up 85% of your 1rm Power Clean & Jerk
(Scale = Work up to a hang power clean and jerk at least 25% heavier than what your going to use for the WOD)
2) Five rounds for time of:
-15 Deadlifts (135/95 lbs)
-12 Hang Power Cleans (135/95 lbs)
-9 Front Squats (135/95 lbs)
-6 Shoulder to Overhead (135/95 lbs)

1/5 WOD

Starting Next Week, WODS will be published on WODIFY, if you don’t have the app download it for free from apple or android. Your login is your email and all you have to do is create your password. WOD’s will randomly be posted here form time to time but this will not be the go to source starting shortly. The goal is to be completely converted to WODIFY by February 1st!


1) Strength: 4 Rounds of:
Bulgarian Split Squat x 6-8 reps (each leg) Scale = Regular split squat
-Rest 1 Minute
-Ring Push-Ups x Max Unbroken Reps (Scale = Regular push ups
-Rest 1 Minute

2) Conditioner For Time: In teams of 2, Perform 20 Rounds (Each athlete will complete 10 rounds)
-250m Row
*The Catch: After each 250m row you must perform 5 burpee box jumps while the other partner is rowing. (Scale = burpee step up)

1/4 WOD

1) Snatch Drill Work with empty barbell or pvc: 2 Rounds
-3 High Hang Snatch Shrug
-3 Hang Snatch High Pull
-3 Hang Muscle Snatch (No knee re-bend)
-3 Behind The Neck Jerk with Snatch Grip
-3 Hang Power Snatch
-3 Power Snatch
*1 Min Rest b/w rounds

2) Strength:
a) Performance / Competitor – 12 Min EMOM
-3 Power Snatch @70% of max
The goal is to work on speed while maintaining perfect technique!
b) Fitness / Fat Loss – 12 Min EMOM
Even Mins – 10 DB Snatch (5 Right Arm / 5 Left Arm)
Odd Mins – 10 Ring Row
3) Conditioner: 21 Min EMOM
1st Min – 10 T2B
2nd Min – Max Strict Chin Ups in 30 Seconds
3rd Min – Max Double Unders in 40 Seconds

1/3


1) Strength:
a) Performance –  Every 3 Mins for 15 Mins (Work up to a Max for the day)
– Tempo Front Squat x 5-6 reps
(4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top)

b) Fitness / Fat Loss – Every 3 Mins for 15 Mins (Work up to a Max for the day)
-Tempo Goblet Squat x 6 Reps (Scale = Goblet Squat)
(4 secs down, 1 sec pause at bottom, explode up, 1 sec pause at top)

2) Conditioner: 2 Rounds per person –  In Teams of 2, with partners alternating entire rounds perform the following for time:
30 Wallballs (20,10)
20 Calorie Row
10 Clean & Jerks (135,95)
(after you finish your round your partner will immediately start as you rest…)

3) Extra Credit: 3 Rounds
-30 Banded Good Mornings
-Rest 1 Minute
-30 Mountain Climbers (2 Count = 1 Rep)
-Rest 1 Mins

12/29 WOD

Holiday Hours
-Normal Hours Tuesday – Saturday
-1/1 – Sunday – New Years Day – CLOSED
-1/2 – Monday – CLOSED


1) Strength:
a) Performance –  Every 2 minutes, for 12 minutes (6 sets) of:
-Front Squat with 3 Second Pause at bottom x 2 reps @ 80+% of your 1RM
*Drive out of the hole and stand as fast as you can!

b) Fitness / Fat Loss – Every 2 Mins for 12 Mins (5 Sets)
-Front Squat x6-8 Reps (Scale = Goblet Squat)

2) Conditioner: 21 Min EMOM
1st Min – 2 Rope Climbs (Scale = 3 down/ups on rope)
2nd Min – 40 Double Unders (Scale = Max dubs or singles in 40 Seconds)
3rd Min – 10 T2B (Scale = Straight Leg Lifts to parallel / Knee Raises / Frog Kicks)

12/28 WOD

Holiday Hours
-Normal Hours Tuesday – Saturday
-1/1 – Sunday – New Years Day – CLOSED
-1/2 – Monday – CLOSED


 

1) Skill: 5 Mins of Split Jerk Footwork with PVC or empty bar

2) Warm Up: 2 Sets (use an empty barbell or very light weight)
– Push Press x3
Tall Jerk x3
– Jerk Balance x3
Split Jerk x3
*Rest 60 seconds and repeat

3) Strength:
a) Performance –  Split Jerk – 15 Mins to find a 1RM

b) Fitness / Fat Loss – Every 2 Mins for 12 Mins (6 Sets)
– 6-8 (Each Side) Banded DB Strict Press (Use Red Band + Light DB)
– 30 Mountain Climbers (Both legs = 1 Rep)

4) Conditioner: 12 Min EMOM
Even Mins:

-10 Burpees Over Bar
-Max Power Cleans (135,95)
*If you don’t have at least 20 seconds for cleans then lower the burpee reps accordingly…
Odd Mins:
-Rest

12/27 WOD

Holiday Hours
-Normal Hours Tuesday – Saturday
-1/1 – Sunday – New Years Day – CLOSED
-1/2 – Monday – CLOSED


1) Strength:
a) Performance –  Every 2 minutes, for 10 minutes (5 sets) of:
-Back Squat x 5 reps @ 80+% of your 1-RM

b) Fitness / Fat Loss – Every 2 Mins for 10 Mins (5 Sets)
DB Split Squat x20 Reps (10 each leg)

2) Conditioner: Against a 5 minute running clock, complete:
(Go in heats every 3 Mins)

-500 Meter Row
-50 Kettlebell Swings (Red,Yellow))
-Pull-Ups x Max reps

***Rest 5 minutes between sets, and Repeat 1 more time to complete a total of two sets.