WOD'S ARCHIVE

  • Workout of the Day – Thursday, January 30, 2020

    By Will Kinsman | In WOD | on January 29, 2020

    Monster Mash For Total Time

    Buy in 60/40 Cal Bike

    5 Rounds—-EMOM stop the barbell and perform 3 Strict Pull ups

    12 Deadlifts 115/75
    9 Hang Power Cleans
    6 Push Jerks

    into

    Buy in 40/30 Cal Bike

    3 Rounds—-From the floor

    12 Front Squats 115/75
    9 Back Squats
    6 Bar Over Burpees

    into

    Buy in 30/20 Cal Bike

    50 Wall Balls 30/20

    Mandatory Rest periods

    18-22 Min & 30-33 Min

    45 Minute Time Cap

    CONTINUE READING
  • Workout of the Day – Wednesday, January 29, 2020

    By Will Kinsman | In WOD | on January 28, 2020

     

    A) EMOM X6

    1- DB Arnold Press X8
    2- Face Pulls X12

    B) E2.5M X4

    -Bench Press X2 @90-95%
    -Single Arm Ring Row X6/arm

    C) 5 Rounds For Time

    -16 KB S2OH 53/35
    -12 T2B

    CONTINUE READING
  • Workout of the Day – Tuesday, January 28, 2019

    By Will Kinsman | In WOD | on January 27, 2020

    A) EMOM X6

    1-Banded Snatch Pull X8
    2-Sots Press X8

    B) E2M X5

    -Hang Snatch X4

    C) 18 Min AMRAP

    -15 Hang Power Snatches 75/55
    -40 Wall balls 20/14
    -15/12 Cal Row
    -80 Double Unders

    A) EMOM X6

    1-Banded Snatch Pull X8
    2-Sots Press X8

    B) E2M X5

    -Halting Power Snatch + Snatch @65-75%

    C) 18 Min AMRAP

    -15 Power Snatches 95/65
    -40 Wall balls 20/14
    -15/12 Cal Row
    -40 Double Unders

    CONTINUE READING
  • Workout of the Day – Monday, January 27, 2019

    By Will Kinsman | In WOD | on January 26, 2020

    Monday- Lower body accessory & Squatting—Shuttle run + Thrusters

    Tuesday- Snatch— 18 Min, Snatch, WB, Row, DU

    Wednesday- Upper body— KB S2OH, T2B

    Thursday- Monster Mash FOR TIME

    Friday- Gymnastics— BMU, DB Split Snatch, Bike

    Saturday- Top Down DL— OHKBS, BJ, SHSPU, Burpee

    A) Superset X3

    -Monster Walk X12 steps, Left, Right, Forward, Backward
    -DB Step up High Knee X5/leg
    *Rest 1 min

    B) E2.5M X4

    -Back Squat X6 @70-75%
    -Diamond Cone Touch Pattern X2/leg

    C) 8 Sets For Max Thrusters

    1 Min work, 1 Min rest

    -24 foot shuttle run X4
    -Max DB Thruster in remaining time 50/35

    CONTINUE READING
  • Workout of the Day – Saturday, January 25, 2020

    By Will Kinsman | In WOD | on January 24, 2020

    A) Superset X3

    -Banded Snatch Pull X5
    -OH DB Rev Lunge X4/leg
    *Rest 1 Min

    B) E2M X6

    Hang Snatch X2 + OHS

    C) “Randy”

    For Time

    -75 Power Snatches 75/55#

    A) Superset X3

    -Banded Snatch Pull X5
    -OH DB Rev Lunge X4/leg
    *Rest 1 Min

    B) E2M X6

    Hang Snatch + Snatch + OHS
    @65-70% of 1 RM

    C) “Randy”

    For Time

    -75 Power Snatches 75/55#

    CONTINUE READING
  • Workout of the Day – Friday, January 24, 2020

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

    A) EMOM X6

    1- Double KB Front Squat X8
    2- Double KB Push Jerk X8

    B) E2M X5

    -Hang Clean X2 + 2 Split Jerks

    C) Grace

    For Time

    30 Clean +  Jerks
    135/95

    A) EMOM X6

    1- Double KB Front Squat X8
    2- Double KB Push Jerk X8

    B) 10 Minutes to establish 1 RM touch and go Power C+J

    -From the floor to shoulders, the drive of the jerk needs to be initiated from the power clean catch position.

    C) 30 Reps for time of ^

    80% of established 1 RM from B)

    CONTINUE READING
  • Workout of the Day – Thursday, January 23, 2020

    By Will Kinsman | In WOD | on January 22, 2020

    Monster Mash

    0-15

    For Time

    9-7-5

    -Sumo Deadlift High Pull 115/75
    -Box Jump
    -KB Snatch 53/35
    -Row Cals

    15-25

    E2M X3

    -Deadlift X6 @70-80%

    25-45

    “Undefeated Fight”

    EMOM X18
    Score is Total Reps

    1- HSPU
    2- Sumo  Deadlift High Pull 75/55
    3- Box Jump
    4- KB Snatch
    5- Row Cals
    6- Rest

    CONTINUE READING
  • Workout of the Day – Wednesday, January 22, 2020

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

     

    A) EMOM X16

    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

    1,2,3,4,5,6,7,8,9,10…

    -Bench Press 115/75#
    -Wall Ball 30/30#
    -Lateral Paralette Burpee

    CONTINUE READING
  • Workout of the Day – Tuesday, January 21, 2019

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

    A) Superset X3

    -Banded Hamstring Lift X8-10/leg
    -Lateral Plate Jumps X16
    *Rest 40 sec

    B) E2M X4

    -Front Squat X4 @65%
    -Iso Lunge X15 Sec/Leg

    C) EMOM X21

    1- T2B X6-8 + 25 DU
    2- Bike 9/6 Cal + 9 OH KB Swing 53/35
    3- 10 DB S2OH 35/25 + 5 DB Facing Burpees

    CONTINUE READING
  • Workout of the Day – Monday, January 20, 2019

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

    Monday- Accessory Strength—Rowing intervals

    Tuesday- Front Squat— Non Scoring, T2B, DU, Bike, KBS, DBS2OH

    Wednesday- Gymnastics EMOM— AMRAP, Bench, WB, Burpee

    Thursday- Monster Mash

    Friday- Touch & Go C+J Test

    Saturday- Snatch— “Randy”

    A) EMOM X8

    1-Incline DB Bench Press X6-8
    2-Banded Bulgarian Split Squat X6/leg

    B) E90 sec X6

    1- Seated Tempo Barbell Strict Press X5 @21X1
    2- Bent Over Reverse DB Fly X8

    C) For Total Time and 3 Individual Times

    -300 M Row, Rest 1 Minute
    -600 M Row, Rest 2 Minutes
    -1200 M Row

    CONTINUE READING
  • Workout of the Day – Friday, January 17, 2020

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

    A) EMOM X16

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

    B) For Time

    100 OHS 45/35
    EMOM Perform 10 Wall Balls 20/14

    CONTINUE READING
  • Workout of the Day – Thursday, January 16, 2020

    By Will Kinsman | In WOD | on January 15, 2020

    Monster Mash

    0-23

    For Time

    850/700 M Row Buy in

    11 Rounds

    -5 Hang Power Clean 75/55
    -6 Front Rack Reverse Lunges
    -7 S2OH

    18 min Cap

    23-35

    Super Set X5

    HS Hold X20 sec
    Bench Press X4 @80%
    Rest 90 Sec

    35-45

    EMOM X9

    1-Farmer Hold X40 Sec
    2-Philly Carry X1 length/arm
    3-V-ups X12

    CONTINUE READING
  • Workout of the Day – Wednesday, January 15, 2020

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

     

    If you are a week behind from the Back Squat test, Today is your Day! Sub Front Squat for Back Squat and do last weeks testing prescription!

    A) E2.5M X5

    -Front Squat X4 @655
    -Single Leg Wall Sit X15sec/side

    B) 20 Min AMRAP

    -10 Burpee Box Jumps
    -20 Russian KB Swings 70/53
    -60 DU

    CONTINUE READING
  • Workout of the Day – Tuesday, January 14, 2019

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

    A) E2M X5

    -Push Jerk X2+Split Jerk X2

    B) EMOM X16

    1- 5 Double KB Swing+5 Double KB Front Squat+5 Double KB Push Jerk 53/35
    2-Bike 12/9 Cal
    3- 9 T2B
    4- DB Step Up + High Knee X5/Leg 50/35

    A) E2M X5

    -Push Jerk+Split Jerk @75% of 1 RM Split Jerk

    B) EMOM X16

    1- 5 Double KB Swing+5 Double KB Front Squat+5 Double KB Push Jerk 53/35
    2-Bike 12/9 Cal
    3- 9 T2B
    4- DB Step Up + High Knee X5/Leg 50/35

    CONTINUE READING
  • Workout of the Day – Monday, January 13, 2019

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

    Its Comp Week! A reminder that if you are competing this week, make sure you are scaling appropriately through out the week so you are ready to go for the weekend!

    Monday- Undefeated 2.0

    Tuesday- Jerk— Non Scoring, Kb, Bike, T2B

    Wednesday- Front Squat/Back Squat—20 Min, DU, Russian Swing, BBJ

    Thursday- Monster Mash

    Friday- For Time OHS

    Saturday- No Classes, Day 2 of The Comp

    A) Superset X4

    -Turkish Get up X3/side
    -Skater Squat X8/side
    *Rest 90 sec*

    B) Undefeated 2.0

    18 Min AMRAP, Building to 2 Rep Max Cluster. Every 90 seconds perform, 3 Burpee Pull ups.

    Following the loading of,

    1-45/35
    2-75/35
    3-95/65
    4-115/75
    5-125/85
    6-135/95
    7-145/100
    8-155/105
    9-165/110
    10-175/115
    11-185/120
    12-195/125
    13-205/130
    14-215/135
    15-225/140

    CONTINUE READING
  • Workout of the Day – Saturday, January 11, 2020

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

    A) EMOM X8

    1- Paralette Push Up X8-10
    2- Single Arm Ring Row X5/arm

    B) E2M X4

    B1- Ring Muscle Up/Pull Up Attempt

    or

    B2- Max Set Ring Muscle Ups/Pull Ups

    or

    B3- Superset
    -Ring Dip X5
    -Strict C2B X3-6

    C) For Time

    40/30 Cal Bike
    60 Alternating Single Arm DB Hang C+J– #50/35
    20 Box Jumps 30/24″
    40/30 Cal Bike
    20 Box Jumps 30/24″
    60 Alternating Single Arm DB Hang C+J– #50/35
    40/30 Cal Bike

    CONTINUE READING
  • Workout of the Day – Friday, January 10, 2020

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

    A) EMOM X6

    1- OH Front Foot Elevated Split Squat X4/leg
    2- Agility Ladder, Icky Shuffle X4

    B) Back Squat Test

    E2.5M X6

    Set 1, 3 reps @75%
    Set 2, 2 reps @85%
    Set 3, 2 reps @90%
    Set 4, 1 rep @95%
    set 5, 1 rep @100%
    set 6, 1 rep @100%+

    C) 3 Sets for individual times

    -Row 300/250 M
    -8 DB Snatches 50/35
    -8 DB Facing Burpee Broad Jumps

    Rest 2 min between rounds

    CONTINUE READING
  • Workout of the Day – Thursday, January 9, 2020

    By Will Kinsman | In WOD | on January 8, 2020

    Monster Mash

    0-23

    Reps 1-10

    Deadlift 225/155
    HSPU
    T2B

    18 min Cap

    23-40

    E3M X4

    8 Burpee Box Jump Over
    12 OH KB Swing 53/35
    16 Wall Balls 30/20
    36 DU

    Remaining time Max Cal Bike

    Rest 1 Min between rounds

    40-45

    10 DB Clusters 50/35
    10 DB Thrusters
    10 Clusters 115/75
    10 Thrusters

    5 Min Time Cap

    CONTINUE READING
  • Workout of the Day – Wednesday, January 8, 2020

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

    A) Superset X4

    -Barbell Hinge Squat X6
    -Pallof Hold X45 sec/side

    *Rest 1 min

    B) E2M X5

    -Trap Bar Deadlift X4

    *Build to heavy 4

    C) For Time

    21-15-9

    -Sumo Deadlift High Pull 95/65
    -Pull Up

    A) Superset X4

    -Sots Press X6
    -Pallof Hold X45 sec/side

    *Rest 1 min

    B) E2M X5

    -Mid Knee Snatch + Snatch @75-85%

    C) For Time

    21-15-9

    -Sumo Deadlift High Pull 95/65
    -Pull Up

    CONTINUE READING
  • Workout of the Day – Tuesday, January 7, 2019

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

    A) EMOM X6

    1-Half Kneeling Banded Arnold Press X4/arm
    2-B/O DB Reverse Fly X6-8

    B) E2M X5

    Bench Press X3 @85-90%

    C) E2.5M X5

    -Row 500/400 M
    -12 DB S2OH 35/25

    A) EMOM X6

    1-Half Kneeling Banded Arnold Press X4/arm
    2-B/O DB Reverse Fly X6-8

    B) E2M X5

    Bench Press X3 @85-90%

    C) E2.5M X5

    -Row 500/400 M
    -12 S2OH 95/65

    CONTINUE READING
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