Category Archives: Daily WOD

Tuesday 7-25-2017

Class Times: 5am (Micki), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Heather)

Warm-up:

  • Coach’s choice game
  • Shoulder mobility 10-15 min

WOD:

4-minute running clock:

  • 600m Run then
  • Max Rep Push-Ups

– rest 2 min

4 min AMRAP

  • 10 Box Jumps (24/20)
  • 10 Ring Rows

– rest 2 min

4 min AMRAP

  • 100 Single Unders
  • 10 GHD Sit ups

Monday 7-24-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

  • Death by Double-Unders
  • EMOM for 10:00 (or until no one’s left)
  • 10 Double-Unders or 30 Single-Unders
  • Increase by 10 (or 30) ea min

WOD:

6 x 2:00 Rounds with 0:30 rest

Each Round:

Row 250m. Then Max Effort:

  • Odd Round (1,3,5): Wall Ball (20/14)
  • Even Round (2,4,6): KBS (53/35)

Score is Total of WB / Total of KBS

Accessory / Strength:

  • 3 Sets
  • Max Chin-ups
  • 10 DB Box Step-ups (50/35 x2)

7-24-2017 to 7-30-2017

WODs for the Week

  •  Its deload week for Wendler, so instead of Strength we’ll do more skills / accessory work and a little more lifting in the WODs
  • Note – no 5am class on Wed (Amanda and Joey are out) and no Saturday WOD at 10am (so we can save ourselves for the Competition on Sunday)

 

Monday 7-24-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

  • Death by Double-Unders
  • EMOM for 10:00 (or until no one’s left)
  • 10 Double-Unders or 30 Single-Unders
  • Increase by 10 (or 30) ea min

WOD:

6 x 2:00 Rounds with 0:30 rest

Each Round:

Row 250m. Then Max Effort:

  • Odd Round (1,3,5): Wall Ball (20/14)
  • Even Round (2,4,6): KBS (53/35)

Score is Total of WB / Total of KBS

Accessory / Strength:

  • 3 Sets
  • Max Chin-ups
  • 10 DB Box Step-ups (50/35 x2)

 

Tuesday 7-25-2017

Class Times: 5am (Micki), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Heather)

Accessory:

  • Shoulder mobility 10 min
  • Y-T-W 10 reps each
  • Crossover bands / other bands

Warm-up:

  • Coaches choice game
  • “Clean your room” ,  speed tic-tac-toe ,  agility ladder, etc

WOD:

4-minute running clock:

  • 600m Run then
  • Max Rep Push-Ups

– rest 2 min

4 min AMRAP

  • 10 Box Jumps (24/20)
  • 10 Ring Rows

– rest 2 min

4 min AMRAP

  • 100 Single Unders
  • 10 GHD Sit ups

 

 

Wednesday 7-26-2017

Class Times: 5am (CANCELLED), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • 5 min to roll-out legs, then 1 min each:
  • Standing hamstring stretch
  • Arm / Shoulder stretch
  • Joint Articulation (head to ankles)
  • Plank
  • 2 Gym lengths each: Butt kicks, Marios, Frankensteins, Karoake, Bear Crawls

Strength/Skill:

  • EMOM for 10:00
  • 1 Clean, 1 Push Press, 1 Push Jerk
  • Work up to WOD weight

WOD:

3 Rounds –

  • 15 Power Cleans (125/85)
  • 10 Push Jerks (125/85)
  • 2 lengths of gym – Sandbag pull-through legs

 

Thursday 7-27-2017

Class Times: 5am (Alan), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki) 

Warm-up:

Skill:

  • 10 min to work on Double-Unders

WOD:

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit ups
  • 20 Push ups
  • 10 Pull ups

-everyone gets at least 5 min rest, then…

“Annie”

  • 50-40-30-20-10
  • Sit ups
  • Double Unders

You decide which you want to do first.

 

Friday 7-28-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Plate relay race
  • https://www.youtube.com/watch?v=wg6UpCwvvsk&t=26s 

WOD:

With a running clock…

0:00-5:00 – Establish today’s 1RM Snatch

5:00-14:00 – 9:00 Ascending AMRAP of:

  • 3 Power Snatches (75/55)
  • 3 Burpees Over Bar
  • 6 Power Snatches (75/55)
  • 6 Burpees Over Bar
  • 9 Power Snatches (75/55)
  • 9 Burpees Over Bar
  • etc… Increasing each round by 3 reps on each movement

14:00-19:00 – Establish a 1RM Snatch

 

Saturday 7-29-2017

Class Times: 8:45am Barbell Club (Angela&Kenny), 10am NO WOD TODAY, Save it up for tomorrow!

Barbell Club:

  • Snatch

 

Sunday 7-30-2017 – Competition and BBQ!

10am Briefing / Warm-up

 

WOD 1 – 8:00 cap

  • Run 400m
  • 40 Wall Balls (20/14 or 16/10 but add time)
  • 10 Handstand Push-ups or 5 Wall Walks
  • 50 Double-Unders or 200 Single-Unders

WOD 2 5:00 to complete

  • 15 Power Snatches – choose your weight (10 air squat penalty for bar resting on the floor)
  • Then,
  • AMRAP
    • 10 Pull-ups – or Bands with rep penalty depending on band used
    • 10 Box Jump Overs (24/20) – or Step-ups with 3 rep penalty
    • 10 Lunges

WOD 3 – 5:00 cap

2 Rounds for time

  • 15 Power Cleans (125/75) or 85/55 with time penalty
  • 10 Burpees over Bar

Saturday 7-22-2017

Class Times:  10am WOD (Micki)

No barbell club today – we’ll resume next week.

 

 WOD (10am):

  • 400m Run
  • 20 OH Squat (95/65)
  • 400m Run
  • 20 SDLHP (95/65)
  • 400m Run
  • 20 Power Cleans (95/65)
  • 400m Run
  • 20 Push Presses (95/65)
  • 400m Run
  • 20 Deadlifts (95/65)

Friday 7-21-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

 Warm-up:

  • Michael Jackson “Beat It” Burpees
  • Do jumping jacks, air squats, good mornings between burpees – don’t stop moving

Mobility/Stretching:

5-10 min

  • Runners Stretch, Samson, Shoulders

Do 1 full round Cindy before starting WOD

WOD:

“Cindy”

  • AMRAP in 20:00
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Optional Strength:

  • 15 min to make-up any lift from earlier in week
  • (5,3,1+ Deadlift, Press, Bench or Back Squat)

Thursday 7-20-2017

Class Times: 5am (Amanda), 10am (Joey), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

3 Rounds

  • 10 Sit ups
  • 3 Elbow touching sides (triceps) push ups
  • 3 Elbows out (45 degree) push ups
  • 8 Light KBS

Strength:

  • Deadlift
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

Tabata in 8:00  (4 rounds)

  • Hollow Rocks
  • Russian KBS (70/53)
  • 1 Wall Climb
  • Wall Balls (20/14)

Score = total KBS, total WB

Wednesday 7-19-2017

Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

Pizza-pie abmat game 2:00 – 3 burpees when dropped.

Or PVC pipe rotation/catch game

Then PVC & shoulder mobility

Skill:

10 min to work on Bar kipping

Strength:

  • Back Squat
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

Partner WOD:

  • 8 x 200m Run
  • 8 x 250m Row

Alternate partners

Mobility:

  • Runners Stretch 1 min ea side
  • Child Pose 2 min

Tuesday 7-18-2017

Class Times: 5am (Alan), 10am (Micki), 4:30pm (Amanda), 5:30pm (Amanda), 6:30pm (Heather)

Warm up:

2 Rounds

  • 10 Double-Unders
  • 10 Good mornings (empty barbell)
  • 10 GHD Sit ups
  • 5 Seated Box Jumps

Strength:

  • Bench Press
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

100 DU’s, then

21-15-9

  • Deadlift (185/135)
  • Box Jumps (24/20)

Then, 100 DU’s

Mobility:

  • Spinal Twist (Windshield Wiper) 1 min total ea side
  • Samson Pose – 1 min total ea side- use Medball for support against hip flexor

7-17-2017 to 7-22-2017

 WODs for the Week

  • This is the 5,3,1+ week of our Wendler lifting cycle which means your last set will be a 1-3 rep max each day you’re in this week. Eat right, get your sleeps, take your vitamins and go hard!
  •  Two weeks left til the end of our goals cycle. What’s on your list? Let us know! Or maybe you’ve already conquered your list – think ahead to the next goals cycle – starts in mid August!
  • The last Girl WOD we’ll be doing in this cycle is Cindy.  So if you need to shave down those callouses, do it well before Friday!
  • And don’t forget about Barbell Club! Each Saturday at 8:45 am before the 10am regular class we’ll be working on some aspect of the Olympic Lifts – Snatch, Clean or Jerk.

 

Monday 7-17-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up/Mobility:

Strength:

  • Strict Press
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

3 Rounds

  • 20 Sit ups
  • 20 Push Press (85/55)
  • 20 Ball Slams
  • 20 Front Rack Lunges (85/55)

 

Tuesday 7-18-2017
Class Times: 5am (Alan), 10am (Micki), 4:30pm (Amanda), 5:30pm (Amanda), 6:30pm (Heather)

Warm up:

2 Rounds

  • 10 Double-Unders
  • 10 Good mornings (empty barbell)
  • 10 GHD Sit ups
  • 5 Seated Box Jumps

Strength:

  • Bench Press
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

WOD:

100 DU’s,  (250 singles) then

21-15-9

  • Deadlift (185/135)
  • Box Jumps (24/20)

Then, 100 DU’s

Mobility:

  • Spinal Twist (Windshield Wiper) 1 min total ea side
  • Samson Pose – 1 min total ea side- use Medball for support against hip flexor

 

Wednesday 7-19-2017
Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • Pizza-pie abmat game 2:00 – 3 burpees when dropped.
  • Or PVC pipe rotation/catch game
  • Then PVC & shoulder mobility

Skill:

10 min to work on Bar kipping

Strength:

  • Back Squat
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM

Partner WOD:

  • 8 x 200m Run
  • 8 x 250m Row

Alternate partners

Mobility:

  • Runners Stretch 1 min ea side
  • Child Pose 2 min

 

Thursday 7-20-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm up:

3 Rounds

  • 10 Sit ups
  • 3 Elbow touching sides (triceps) push ups
  • 3 Elbows out (45 degree) push ups
  • 8 Light KBS

Strength:

  • Deadlift
  • 5@75%, 3@85%, 1+@95%
  • calc from 90% of 1RM 

WOD:

Tabata in 8:00  (4 rounds)

  • Hollow Rocks
  • Russian KBS (70/53)
  • 1 Wall Climb
  • Wall Balls (20/14)

Score = total KBS, total WB

 

Friday 7-21-2017
Class Times: 5am (Amanda), 10am (Joey), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Michael Jackson “Beat It” Burpees
  • Do jumping jacks, air squats, good mornings between burpees – don’t stop moving

Mobility/Stretching:

5-10 min

  • Runners Stretch, Samson, Shoulders

Do 1 full round Cindy before starting WOD

WOD:

“Cindy”

  • AMRAP in 20:00
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats 

Optional Strength:

  • 15 min to make-up any lift from earlier in week
  • (5,3,1+ Deadlift, Press, Bench or Back Squat)

 

Saturday 7-22-2017
Class Times: 10am WOD (Micki)

No barbell club this week.

 WOD (10am):

  • 400m Run
  • 20 OH Squat (95/65)
  • 400m Run
  • 20 SDLHP (95/65)
  • 400m Run
  • 20 Power Cleans (95/65)
  • 400m Run
  • 20 Push Presses (95/65)
  • 400m Run
  • 20 Deadlifts (95/65)