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Daily WOD Friday 090619

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Photo Credit: http://www.markstaudtphotography.com/

Agility/Plyometric Work: Kneeling Jump Squat training

*Advanced athletes can perform kneeling jump squat into broad jump for distance.

*Athletes unable to perform kneeling jump squat can practice broad jumps

5 sets of 3 quality reps

Metabolic Conditioning: 15 min AMRAP of
10 Strict Ring Dips
15 DBall Cleans/OverShoulder (50/30)
10 Toes 2 Bars
100m Sprint

Accessory Work: Complete 3 rounds of

100m farmers carry with 2 KB/DB (53/35lbs in each arm)

15 GHD back extensions

:45 seconds of cobra/upward dog stretch

Daily WOD Thursday 090519

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Photo Credit: http://www.markstaudtphotography.com/

Metabolic Conditioning: Complete one round for time.

30-20-10 of:

DB Power Snatch 50/35

Wall balls 20/14

Then 400m run into

10-20-30 of:

Lateral Burpees over DB

Jumping slam ball (30/20)

Accessory Work: Complete 3 rounds

10 DB rows in plank position (Each arm)

10 Bulgarian split squats (back foot on box or bench, each leg)

:45 seconds of Hurdlers stretch to each leg

ReBOOT Class:

5 Rounds for time:

18 wall balls

12 push ups + DB row (alternating arms each rep, 12 total push ups, 30/20lbs)

48ft bear crawl/12 mats wide

Daily WOD Weds 090419

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Photo credit: http://www.markstaudtphotography.com/

Strength: Back Squats

3 sets of 5 at 80% of 1RM

*Or add 5 to 10 lbs from last week*

Metabolic Conditioning: Complete one round for time.

150 double unders

800m run

30 deadlifts (225lbs/135lbs)

Accessory Work:

Accumulate 40 strict chin ups anyway (use lightest band needed)

Perform :30 seconds of child’s pose and spider stretch to each side between set breaks

Daily WOD Tuesday 090319

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Photo Credit: http://www.markstaudtphotography.com/

Gymnastics Skill Work: HSPU Focus 8 Min EMOM

Odd Minutes: 5 to 7 HSPU

Even Minutes: 30 second HS hold

*Scale Options for Odd minutes: HSPU with 1 to 2 AbMats, Pike Push ups with feet on box, 2 wall walks*

Metabolic Conditioning: 14 Min AMRAP

21 Kettlebell Swings (53/35lbs)

14 Kettlebell (single KB) in Front Rack Reverse Lunges (53/35lbs)

Single Arm KB OH walk 50m L arm

Single Arm KB OH walk 50m R arm

Accessory Work: 3 Rounds

:45 seconds of banded lat stretch to each arm

:45 seconds of weighted plank (45/25lb plate on lower back)

:45 seconds of band pec stretch to each arm

:45 seconds of wall sits (thighs at parallel, arms overhead)

ReBOOT Class:

1000m row buy in then:

5 Rounds of:

16 front rack walking lunges with 2 KB (44/26lbs)

8 Double KB Push presses (44/26lbs)

24 Mountain Climbers

Daily WOD Monday 090219

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Metabolic Conditioning: Hero WOD “Glen”

Perform individually or with a partner one round for time

30 Clean and Jerks 135lbs/95lbs (155lbs/105lbs partner option), 1 mile run

10 rope climbs (15 rope climbs partner option), 1 mile run

100 burpees

*Clean and Jerk, rope climbs and burpee reps are to be split up anyway with your partner, one person working at a time, both mile runs are done together*

Daily WOD Saturday 083119

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Metabolic Conditioning: Perform in Teams of 2

One of half of the class will perform a 12 min AMRAP of:

200m row (each partner) then 40 slam balls (30/20) and 60 slam ball Russian twists (30/20)

*Each partner performs 200m row then reps for slam balls and twists may be broken up anyway*

Second half of the class will perform 12 min AMRAP of:

1 partner tire flip followed by 2 tire jumps each (jump in and out of tire)

100m KB Farmers Carry relay (53/35lbs)

15 synchro goblet squats (53/35lbs, one KB per partner)

4 min rest between AMRAPs

Daily WOD Thur 082919

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Photo Credit: http://www.markstaudtphotography.com/

Metabolic Conditioning: One Round for time

30 Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Pull-Ups

Scale Options: 115/75, 95/65

Accessory Work: 3 rounds

45 second calf stretch with foot on a plate

45 second hurdlers stretch

45 second child’s pose

45 second banded lat stretch

ReBoot Workout:

4 Rounds of:

500m row

5 burpee broad jumps (aim to jump min. width of rubber mat)

Single Arm OH KB Carry 53/35lbs 50m L

Single Arm OH KB Carry 53/35lbs 50m R

15 Strict Pull ups

rest 90 seconds between rounds

Daily WOD Weds 082819

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Strength/Barbell Cycling: 6min EMOM of 5 Deadlifts

RX: 255/155lbs, RX+: 275/165lbs

Scale options: 225/135lbs, 205/115lbs, 185/105lbs, 155/100lbs, 135/95lbs

Metabolic Conditioning: 5 Rounds for time

10 Strict Handstand Push-ups 

20 Russian Kettlebll Swings (70/53)

30 AbMat Sit-ups

40 Double Unders

Cool down: 600m walk/lap around the block

Daily WOD Tuesday 082719

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Gymnastics Work – Ring Dip Strengthening Focus

6 min EMOM of ring support holds in bottom and top position of ring dip

20 to 40 seconds of static holds on rings alternating from top position with arms extended and bottom position at lowest point of dip every minute

Modify to box, parallel bars or dip bars and feet on the floor as needed to hold a minimum of 20 seconds to build foundational strength.

Metabolic Conditioning: On the 10:00 x 3 Rounds:

200 Meter Run, 20 Toes to Bar

200 Meter Run with wall ball (20/14)

20 Wallballs (20/14), 200 Meter Run

At 3,2,1 you have 10 mins to complete the above work with the remainder of the time to rest. Start 2nd Round at the 10:00 mark and the 3rd round at the 20:00 mark

Accessory: 3 rounds of:

30 second pec stretch to each arm

30 hurdlers stretch to each leg

30 second pigeon stretch to each leg

ReBoot Class:

800m run, 10 Renegade Rows (1 Renegade Row = 1 push up, 1 dB row R arm while in plank, 1 push up, 1 dB row L arm)

400m run, 30 ABmat Sit ups

200m run, 40 walking lunges with DB.