WOD'S ARCHIVE

  • Workout of the Day – Monday, February 24, 2019

    By Will Kinsman | In WOD | on February 23, 2020

    Monday- T&G Power Clean & Jerk—Shuttle Run Cindy

    Tuesday- Front Squats— Rowing For Time

    Wednesday- 24 EMOM- For Double Unders

    Thursday- Monster Mash For Time

    Friday- Bench Press—RMU, DB Split Snatch, DB OH Squat

    Saturday- Deadlift— Chipper Bike, KBS, DB Box over

    A) E2M X5
    Touch and Go, Hang Power Clean & Push Jerk X4
    (Jan 31, style)

    B) AMRAP 5 sets
    4 Min work, 1 Min rest

    -6 Shuttle Runs
    -5 Pull Ups
    -10 Push Ups
    -15 Air Squats

    Pick up where you leave off during the rest period. Score is total rounds and reps.

    A) E2M X5
    Touch and Go,

    Power Clean & Push Jerk X3
    @75-80% of Jan 31, style 1 RM

    B) AMRAP 5 sets
    4 Min work, 1 Min rest

    -6 Shuttle Runs
    -5 Pull Ups
    -10 Push Ups
    -15 Air Squats

    Pick up where you leave off during the rest period. Score is total rounds and reps.

    CONTINUE READING
  • Workout of the Day – Saturday, February 22, 2020

    By Will Kinsman | In WOD | on February 21, 2020

    A) EMOM X6

    -Split Jerk X3 @55-60%

    B) E2M X5

    -Halting Clean X2 @70-80%
    *Halt for 2 seconds @ mid knee

    C) 18 Min AMRAP

    -3 Hang Power Cleans 135/95
    -3 Front Squats
    -3 Split Jerks
    -9 Bar Facing Burpees

    A) EMOM X6

    -Push Jerk X3

    B) E2M X5

    -Hang Squat Clean X4
    * Pause at hang for 2 seconds

    C) 18 Min AMRAP

    -3 Hang Power Cleans 95/65
    -3 Front Squats
    -3 Push Jerks
    -9 Bar Facing Burpees

    CONTINUE READING
  • Workout of the Day – Friday, February 21, 2020

    By Will Kinsman | In WOD | on February 20, 2020

    A) E2M X6

    -Trap Bar Deadlift X4

    Build across all 6 sets

    B) 18 Min AMRAP

    -28 KB Snatch 53/35
    -30/24 Cal Row
    -50 Single Arm OH Rev Lunge 53/35
    -30/24 Cal Row
    -28 Single arm KB Strict Press 53/35

    A) E2M X6

    -Deadlift X4 @70-85%

    Build across all 6 sets

    B) 18 Min AMRAP

    -28 KB Snatch 53/35
    -30/24 Cal Row
    -50 Single Arm OH Rev Lunge 53/35
    -30/24 Cal Row
    -28 Single arm KB Strict Press 53/35

    CONTINUE READING
  • Workout of the Day – Thursday, February 20, 2020

    By Will Kinsman | In WOD | on February 19, 2020

    Monster Mash

    0-15

    15-12-9

    T2B
    Devils Press 50/35

    12 Min Cap

    15-28

    EMOM X9

    1- Strict HSPU X6-8
    2-Burpee Box Jump X12-15
    3- OH KB Swing X12-15

    28-45

    For Time

    9-7-5

    -Bar Muscle Up
    -Barbel Cluster 135/95

    CONTINUE READING
  • Workout of the Day – Wednesday, February 19, 2020

    By Will Kinsman | In WOD | on February 18, 2020

    A) E2M X6

    Hang Snatch X3
    Pause 2 seconds at top of knee

    B) 13 Min AMRAP

    -25 Ring Rows
    -10 Bent over DB Row 50/35
    -10 Double DB Hang Snatch
    -10 DB Rack Reverse Lunges
    -11 DB Over Burpees

    A) E2M X6

    -Halting Squat Snatch X2
    @70-75%, Halt for 2 seconds

    B) 13 Min AMRAP

    -25 Pull ups
    -10 Snatch Grip Bent over rows 75/55
    -10 Power Snatch
    -10 OHS
    -11 Bar over Burpees

    CONTINUE READING
  • Workout of the Day – Tuesday, February 18, 2019

    By Will Kinsman | In WOD | on February 17, 2020

    Tuesday- Back Squat— Bike, WB, DU
    Wednesday- Snatch— Psycho Snatch Grip AMRAP
    Thursday- Mashup
    Friday- Deadlift— KB Chipper
    Saturday- Cleans—Jerks—Barbell AMRAP

    A) EMOM X6

    1- Double Elevated Goblet Split Squat X5/leg
    2- Seated Banded Ham String Curl X12-15

    B) E2M X4

    -Back Squat X7
    @70%

    C) E3M X4

    -Bike 10/8 Cal
    -Wall Ball x15 (30/20)
    -Double Under X25

    CONTINUE READING
  • Workout of the Day – Monday, February 17, 2019

    By Will Kinsman | In WOD | on February 16, 2020

    Come have a blast this holiday Monday with Coach Kristen.M!

    In teams of 3

    1 Athlete working at a time.

    AMRAP x36 Min

    -Row 12/10 Cal
    -12 Plate snatches 45/25
    -12 Target Burpees
    -24 Air Squats

    CONTINUE READING
  • Workout of the Day – Saturday, February 15, 2020

    By Will Kinsman | In WOD | on February 14, 2020

    A) EMOM X6

    1- Snatch Grip Push Press X10
    2- Squat Therapy X40 sec

    B) E2M X4

    -Halting Squat Snatch X2
    @65-70%
    *Halt for 2 sec*

    C) 12 Min AMRAP

    3 Squat Snatches 135/95
    6 OH Squats
    9/7 Cal Bike

    A) EMOM X6

    1- Snatch Grip Push Press X10
    2- Squat Therapy X40 sec

    B) E2M X4

    -Hang Squat Snatch X4

    C) 12 Min AMRAP

    9 Hang Squat Snatches 95/65
    6 OH Squats
    9/7 Cal Bike

    CONTINUE READING
  • Workout of the Day – Friday, February 14, 2020

    By Will Kinsman | In WOD | on February 13, 2020

    A) EMOM X9

    1- Turkish Get up X2-3/arm
    2- Skater Squat X4-6/leg
    3- Banded Tricep Extension X12

    B) E2M X4

    Complex

    -3 Strict Press
    -2 Push Press
    -1 Push Jerk

    all @ 30-40% of 1 RM Split Jerk

    C) 14 Min Time Cap

    -2 Scored Work outs

    Score 1- 1400 M Row

    into

    Score 2- AMRAP remaining time

    -14 Hang DB Clusters 50/35
    -14 DB Rack Reverse Lunges

     

    CONTINUE READING
  • Workout of the Day – Thursday, February 13, 2020

    By Will Kinsman | In WOD | on February 12, 2020

    Monster Mash

    0-23

    18 Min AMRAP

    20, 18, 16, 14, 12, 10, 8, 6, 4, 2

    Calorie Bike
    Russian KB Swing 70/53
    T2B

    23-33

    8 Min AMRAP

    -DB Front Shoulder Raise X10 25#/15#
    -DB Lateral Shoulder Raise X10
    -DB Curling Arnold Press X10
    -DB Glute Floor Press X10

    33-43

    10 Min AMRAP

    For Double Unders

    Every trip or rest, perform.

    5 Ring Muscle ups
    5 Deadlifts 205/175

    CONTINUE READING
  • Workout of the Day – Wednesday, February 12, 2020

    By Will Kinsman | In WOD | on February 11, 2020

    A) EMOM X6

    1- DB Arnold press X8
    2- Face Pulls X12
    3- Upside Down KB Carry X2 Rig length/arm

    B) E2M X4

    Hang Touch and Go Power Clean & Jerk X4

    Same style of C&J as January 31 2020

    C) For Weight

    18 Min AMRAP

    -2 Hang Power Clean & Push Jerk  (Touch and go style like above & Jan 31)
    -12 Box Jumps
    -6 Kneeling DB Strict press 50/35

    Power clean & Jerk adds weight every round

    95/65
    115/85
    135/105
    155/125
    175/145
    185/155
    195/165
    205/175
    215/185
    225/195

    Continue to add weight in that pattern

    A) EMOM X6

    1- DB Arnold Press X8
    2- Face Pulls X12
    3- Upside Down KB Carry X2 Rig length/arm

    B) E2M X4

    Touch and Go Power Clean & Jerk X2 @75% of Jan 31 test

    Same style of C&J as January 31 2020

    C) For Weight

    18 Min AMRAP

    -2 Power Clean & Push Jerk  (Touch and go style like above & Jan 31)
    -12 Box Jumps
    -6 Strict HSPU

    Power clean & Jerk adds weight every round

    95/65
    115/85
    135/105
    155/125
    175/145
    185/155
    195/165
    205/175
    215/185
    225/195

    Continue to add weight in that pattern

    CONTINUE READING
  • Workout of the Day – Tuesday, February 11, 2019

    By Will Kinsman | In WOD | on February 10, 2020

    A) E2M X3

    -Incline DB Fly X4-6
    -Barbell Curl X8-10

    B) E2.5M X5

    -Narrow Grip Bench Press X8
    -Weighted Strict Pull up X3-6

    C) Interval Cindy

    4 Sets

    4 Minutes on
    1 Min off

    -5 Pull ups
    -10 Push ups
    -15 Air Squats

    CONTINUE READING
  • Workout of the Day – Monday, February 10, 2019

    By Will Kinsman | In WOD | on February 9, 2020

    [/wptab]

    Monday- Squatting— AMRAP WB, Psycho circuit

    Tuesday- Narrow Grip Bench Press— Interval Cindy

    Wednesday- Touch & Go Power Clean— AMRAP for Load

    Thursday- Monster Mash

    Friday- Over head Strength— 2 Score AMRAP, Row, Cluster Lunge

    Saturday- Snatch— AMRAP Snatch, OHS, Bike

    A) EMOM X9

    1- Double Elevated Goblet Split Squat X5/leg
    2- Banded Ancle Monster Walk X12 L/R
    3- DB Cyclist Squat X6 35/25

    B) E2M X4

    -Back Squat X8 @65%

    C) 13 Min AMRAP

    -25 Wall Balls 20/14
    -10 DB Bent Over Row 35/25
    -10 DB Power Cleans
    -10 DB Push Press
    -11 DB Over Burpees

    A) EMOM X9

    1- Double Elevated Goblet Split Squat X5/leg
    2- Banded Ancle Monster Walk X12 L/R
    3- DB Cyclist Squat X6 35/25

    B) E2M X4

    -Back Squat X8 @65%

    C) 13 Min AMRAP

    -25 Wall Balls 30/20
    -10 Bent Over Row 75/55
    -10 Power Cleans
    -10 Push Press
    -11 Bar Over Burpees

    CONTINUE READING
  • Workout of the Day – Saturday, February 8, 2020

    By Will Kinsman | In WOD | on February 7, 2020

     

    A) EMOM X6

    1- Half Kneeling Landmine Press X5/arm
    2- Standing Pallof Hold X25 sec/side

    B) Superset X4

    -Alternating DB Bench Pres X6/arm
    -Push Up Plank, Med Ball Roll Knee to chest X10

    C) 12 Min AMRAP

    1,2,3,4,5,6,7,8,9….

    -T2B
    -HSPU
    -Single arm DB Thruster 50/35

    CONTINUE READING
  • Workout of the Day – Friday, February 7, 2020

    By Will Kinsman | In WOD | on February 6, 2020

    A) 3 Giant Sets

    -30 sec Double KB Wall Sit
    -10 Double KB Walking Lunge
    -10 Double KB Front Squat

    Rest 2 min

    B) E2.5M X3

    @40% of 1 RM Back Squat

    -4 Front Squats
    -3 Over Head Squats
    -7 Back Squats

    C) 3 Sets For Max Cals

    Bike
    25 Sec on
    90 Sec off

     

    CONTINUE READING
  • Workout of the Day – Thursday, February 6, 2020

    By Will Kinsman | In WOD | on February 5, 2020

    Monster Mash

    0-20

    EMOM X15
    35 sec work 25 sec rest

    1-Row
    2-Bike
    3-Skip

    20-32

    Superset X3

    Banded Monster Walk, band around ankles
    -X12, Left, Right, Forward, Backward
    -Goblet Iso Lunge X15 sec/side 53/35

    32-45

    5 Rounds For Time

    15 Wall Balls
    3 Squat Snatches 175/115

    12 Min Cap

    CONTINUE READING
  • Workout of the Day – Wednesday, February 5, 2020

    By Will Kinsman | In WOD | on February 4, 2020

     

    A) AMRAP, 4 sets
    3 Min Work, 2 Min Rest

    -Squat Clean X2 @205/135
    -Bar Over Burpee X8
    -Double Under X28

    B) Barbell Curl Pump, Up & Down

    -Starting with an empty bar, add 5/2.5# plates each round

    -Perform 3 Barbell curls, add weight until 3 reps cannot be completed.

    REST 2 MIN

    -Starting with last completed bar, perform max reps at all the weights working back down to empty bar.

    CONTINUE READING
  • Workout of the Day – Tuesday, February 4, 2019

    By Will Kinsman | In WOD | on February 3, 2020

    A) EMOM X12

    1- Trap Bar Deadlift X6
    2- Banded Lat Press Down X10
    3- DB OH Reverse Lunge

    B) For Time

    14-12-10

    -Jumping Chest 2 bar
    -Alternating DB Snatch per arm 50/35

    A) EMOM X12

    1- Trap Bar Deadlift X6
    2- Banded Lat Press Down X10
    3- DB OH Reverse Lunge

    B) “Not Quite Amanda”

    For Time
    9-7-5

    Bar Muscle Up
    DB Squat Snatch per arm 50/35

    CONTINUE READING
  • Workout of the Day – Monday, February 3, 2019

    By Will Kinsman | In WOD | on February 2, 2020

    [/wptab]

    Monday- Gymnastics— Non-scoring Pull up, DB C+J

    Tuesday- Strength EMOM— No Quite Amanda

    Wednesday- Clean, Burpee, DU Interval AMRAP— Arm Pump

    Thursday- Monster Mash

    Friday- KB Leg Pump— FS, BS, OHS— Bike Sprints

    Saturday- Upper Body Push, Core— T2B, HSPU, DB Thruster

    A) EMOM X12

    1- HS Shoulder Taps X20-30 sec
    2- Kipping Pull up with Towel X4-6 unbroken
    3- Tempo Paralette Push up X4-6 @31X1
    4- Seated Leg Lifts X40 sec

    B) E2M X7

    Horizontal Ring Row X12
    Single DB Hang C+J X5/arm 50/35

    A) EMOM X12

    1- HS Walk X20-30 sec
    2- Butterfly Pull up with towel X8-10 unbroken
    3- Tempo Ring Dip X4-6 @31X1
    4- Seated Leg Lifts X40 sec

    B) E2M X7

    Pull Up X10
    Single DB Hang C+J X5/arm 50/35

    CONTINUE READING
  • Workout of the Day – Friday, January 31, 2020

    By Will Kinsman | In WOD | on January 30, 2020

    A) EMOM X12

    1- HS Walk X30sec
    2- Ring Dip X6-10
    3- Butterfly Pull Up X8-10
    4- Hollow Flutter Kick X40 Sec

    B) 12 Min AMRAP

    -5 BMU
    -22 Alternating Hang DB Split Snatch 50/35
    -14/11 Cal Bike

    A) EMOM X12

    1- HS Walk X30sec
    2- Ring Dip X6-10
    3- Butterfly Pull Up X8-10
    4- Hollow Flutter Kick X40 Sec

    B) 12 Min AMRAP

    -5 BMU
    -22 Alternating DB Snatch 50/35
    -14/11 Cal Bike

    CONTINUE READING
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