October Programming | What To Expect

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October 1st Programming
All Day
WOD OPTION 1OPTION 23 RFT30/25 Cal Bike100 Double Unders16 MIN CAP3 RFT30 Up-Downs100 Double Unders16 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: The longer pause on today’s Back Squats should allow our athletes to focus on good depth below parallel as the added time in the hole will a , ...
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October 2nd Programming
All Day
WOD OPTION 1OPTION 2For Time w/ a Partner1 mile run (Split into 200’s)60 Power Snatches (135/95)2k row (Split into 250’s)30 MIN CAPFor Time1 mile run60 Alt. DB Snatches800m run20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSplitting the movements up into smaller chunks should allow each athlete , ...
3
October 3rd Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1210 Single Arm DB Thrusters (R Arm) (50/35)10 Single Arm DB Thrusters (L Arm)15 Hand Release Push-Ups20 Sit-UpsAMRAP X 1210 Single Arm DB Thrusters (R Arm)10 Single Arm DB Thrusters (R Arm)15 Hand Release Push-Ups20 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENG , ...
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October 4th Programming
All Day
WOD OPTION 1OPTION 23 RFT7 Deadlifts (275/185)20/18 Cal Row-Rest 1:00 between rounds-12 MIN CAP3 RFT7 DB Deadlifts20 Up-Downs-Rest 1:00 between rounds-12 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Heavy deadlifts are the best when done right! Coaches can provide huge benefit to all a , ...
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October 5th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 24200m Farmers Carry (53/35)20 Hang Power Snatches (75/55)5 Wall Walks:30 Hollow HoldAMRAP X 24200m Farmers Carry20 Alt. DB Snatches5 Wall Walks or 50 Plank Shoulder Taps:30 Hollow Hold WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Today’s Strength and WOD provide a , ...
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October 6th Programming
All Day
WOD OPTION 1OPTION 2Helen3 RFT400M Run21 KB Swings 12 Pull-Ups15 MIN CAP3 RFT400m Run21 DB/KB Swings12 DB Rows WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Helen is a great full body workout that should be done by the WL avatar group with a consistent work output from round one to round three. , ...
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October 7th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1415 Single Arm DB Push Press (R Arm) (50/35)30 Box Jumps (24/20)15 Single Arm DB Push Press (L Arm)30 Sit-UpsAMRAP X 1415 Single Arm DB Push Press (R Arm)30 Tuck Jumps15 Single Arm DB Push Press (L Arm)30 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: The Fil , ...
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October 8th Programming
All Day
WOD OPTION 1OPTION 2Open 18.2 and 18.2aOn a 12 minute clock…1-2-3-4-5-6-7-8-9-10DBL DB Front Squats (50/35)Bar Facing BurpeesThen..Establish 1 RM Clean in time remaining(2 scores, time for 18.2 and load for 18.2a)1-2-3-4-5-6-7-8-9-10DBL DB Front SquatsDB Facing Burpees12 MIN CAP WEIGHT LOSSGENERAL FITN , ...
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October 9th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 20I Go, You Go5 T2B10 DB Floor Press (50/35)20 Double UndersAMRAP X 155 V-Ups10 DB Floor Press20 Double Unders-Rest :30 between rounds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Today’s Floor Press serves as a nice test drive for the WOD. Athletes of all avatar g , ...
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October 10th Programming
All Day
WOD OPTION 1OPTION 2EMOM X 12Minute 1: 12 MB Cleans (20/14)Minute 2: 15 Wall BallsEMOM X 12Minute 1: 8 DB Squat CleansMinute 2: 15 Goblet Squats (light) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: Weight loss athletes should pick a ball weight that permits them to move through a full range of , ...
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October 11th Programming
All Day
WOD OPTION 1OPTION 221-15-9Deadlift (225/155)Cal Bike-Rest 2 minutes-15-12-9Deadlift (275/185)Cal Bike18 MIN CAP(Score is total time)21-15-9DB/KB DeadliftJump Squat-Rest 2 minutes-15-12-9DB/KB DeadliftUp-downs18 MIN CAP(Score is total time) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: Today we’ , ...
12
October 12th Programming
All Day
WOD OPTION 1OPTION 2“Rapinoe”For Time1 mile run50 Wall Balls (20/14)50 Sit-Ups1k row23 MIN CAP“Remote Rapinoe”For Time1 mile run50 Goblet Squat (Light)50 Sit-Ups800m run23 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Rapinoe is a burner! It’s also a great benchmark workout, athletes who com , ...
13
October 13th Programming
All Day
WOD OPTION 1OPTION 2Every 2 minutes x 6 sets10 Front Squats (115/75)10 C2B Pull-UpsEvery 2 minutes x 6 sets10 DB/KB Front Squat10 Renegade Rows (No Push-Up) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: We last did paused back squats for 4 sets of 2 on September 8, 2021. Today we’re going a bit , ...
14
October 14th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1125 American KBS (53/35)15 Burpee to a Target10 HSPUAMRAP X 1125 American KBS15 Burpees10 HSPU WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: -Focus today on slow controlled descent with 1-2 second pause on floor -Quick constant upward push once initiated -Warmup set , ...
15
October 15th Programming
All Day
WOD OPTION 1OPTION 2For Time:21-15-9Power Snatch (75/55)100-75-50Double Unders9 MIN CAPFor Time:21-15-9Alt. DB Snatch100-75-50Double Unders9 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Barbell complexes like this one are great for working on the individual pieces of a complicated move , ...
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October 16th Programming
All Day
WOD OPTION 1OPTION 216 RFT w/ PartnerI Go, You Go200m run4 Hang Power Cleans (115/75)2 Thrusters32 MIN CAP6 RFT200M RUN4 DB Hang Power Cleans2 DBL DB Thruster16 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWOD:The format of this workout provides a great way to get more high intensity work into a , ...
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October 17th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 3050/40 Cal Row20 Hollow Rocks20 Superman20 Box Jumps (24/20)AMRAP X 30800m run20 Hollow Rocks20 Superman20 Tuck Jumps WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWOD:-An awesome breathe and brace workout today that will help this group develop some great cardiovascular endur , ...
18
October 18th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 910 T2B15 Deadlift (185/125)AMRAP X 9 10 V-Ups 15 DBL DB/KB Deadlift WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Heavy deadlifts today!! Work with each athlete to come up with a set/rep/rest scheme that will allow them the best chance for an epic set of lifts today , ...
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October 19th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 121,2,3,Etc.Wall Walks2,4,6, Etc.Up-Down DB Clean (50/35)AMRAP X 121,2,3,Etc.Wall Walks2,4,6, Etc.Up-Down DB Clean WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: Push Jerks allow us to get more weight overhead than push press or strict press. By being able to get more , ...
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October 20th Programming
All Day
WOD OPTION 1OPTION 2EMOM X 15Minute 1: 4 Front Squats at 75% of 1RMMinute 2: 15/12 Cal RowMinute 3: :40 KB Front Rack Hold (53/35)EMOM X 15Minute 1: 8 DBL DB/KB Front SquatsMinute 2: 15 Up-downsMinute 3: :40 DB/KB Front Rack Hold WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Our athletes should , ...
21
October 21st Programming
All Day
WOD OPTION 1OPTION 2“Filthy Fifty”• 50 Box jumps (24/20)• 50 Jumping pull-ups• 50 Kettlebell swings (35)• Walking Lunge, 50 steps• 50 Knees to elbows• 50 Push press (45/35)• 50 Supermans• 50 Wall balls (20/14)• 50 Burpees• 50 Double unders30 MIN CAP“Remote Filthy Fifty”• 50 Tuck Jumps• 50 Bent Over Rows• , ...
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October 22nd Programming
All Day
WOD OPTION 1OPTION 2For Time:25/20 Cal Bike12 Power Snatches (75/55)-Rest 1 minute-20/16 Cal Bike10 Power Snatches (95/65)-Rest 1 minute-15/12 Cal Bike8 Power Snatches (115/75)-Rest 1 Minute-10/8 Cal Bike6 Power Snatches (135/95)15 MIN CAPFor Time:25 Jump Squats24 Alt. DB Snatches-Rest 1 minute-20 Jump Sq , ...
23
October 23rd Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 26 W/ Partner1200m Run (Split in 200s)40 Pull-Ups80 Air SquatsAMRAP X 15800m run20 Bent Over Rows40 Air Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWOD:Partners should split the work evenly between themselves and should go into the workout with a plan to trade off reps , ...
24
October 24th Programming
All Day
WOD OPTION 1OPTION 2For Time:50 Up-Downs to Plate (45/25)50 Plate G2OH50 Push-Ups11 MIN CAPFor Time:50 Up-Downs50 Single DB Push Press50 Push-Ups11 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: We have a decent amount of upper body push on tap today starting with some larger sets of Flo , ...
25
October 25th Programming
All Day
WOD OPTION 1OPTION 2“Alice”4 RFT19 Box Jumps (30/24)48 Double Unders13 MIN CAP“Remote Alice”4 RFT19 Tuck Jumps48 Double Unders13 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Back squat testing day!! Work with each athlete to come up with a set/rep/rest scheme that will allow them the b , ...
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October 26th Programming
All Day
WOD OPTION 1OPTION 2EMOM X 24Minute 1: 200m runMinute 2: 20 Goblet Lunges (53/35)Minute 3: 20 Russian KB SwingEMOM X 24Minute 1: 200m runMinute 2: 20 Goblet LungesMinute 3: 20 Russian DB/KB Swing WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD:WL athletes should approach each activity with the goal to , ...
27
October 27th Programming
All Day
WOD OPTION 1OPTION 24 RFT16 Cal Row12 Shoulder 2 Overhead (135/95)8 C2B Pull-Up17 MIN CAP4 RFT16 Up-Downs12 DB Shoulder 2 Overhead8 Renegade Row (No Push-Up)17 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Work with your athletes to build a weight progression plan that helps them to wor , ...
28
October 28th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 810 Deadlift (155/105)3 Hang Squat CleansAMRAP X 810 DB Deadlift3 Hang DB Squat Cleans WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: A great Hang Clean couplet/complex today! Athletes in all groups should add weight each round as long technique and bar speed remain on , ...
October 28th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 810 Deadlift (155/105)3 Hang Squat CleansAMRAP X 810 DB Deadlift3 Hang DB Squat Cleans WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: A great Hang Clean couplet/complex today! Athletes in all groups should add weight each round as long technique and bar speed remain on , ...
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October 29th Programming
All Day
WOD OPTION 1OPTION 2“Echo Vision”Complete a 100/80 cal bike, every minute including 3,2,1 go. complete 3 burpees15 MIN CAPFor Time:100 Burpees, every minute including 3,2,1 go. complete 3 Air Squats15 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Weight loss athletes should move deliberately , ...
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October 30th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 22 W/ Partner20 Power Snatches (135/95)30 T2B40 Wall Balls (20/14)AMRAP X 1620 Alt. DB Snatches10 V-Ups10 Supermans20 Goblet Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Today’s strength portion is a perfect warmup and testing ground for the partner WOD that , ...
31
October 31st Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1610 DB Floor Press (50/35)20 Single DB Box Step-Up10 Box Dips20 Cossack SquatsAMRAP X 1610 DB Floor Press (50/35)20 Single DB Box Step-Up10 Box Dips20 Cossack Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWOD:A great mix of upper body push and lower body push reps provi , ...
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