February Programming | What To Expect

January 2022

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January 1st Programming
All Day
WOD OPTION 1OPTION 27 RFT W/ Partner20 Pull-Ups22 Wall Balls (20/14)20 T2B22 MB Lunges30 MIN CAP4 RFT20 Bent Over Rows22 Goblet Squats20 V-Ups22 Lunges24 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHA great start to 2022 with a fun partner WOD!The goal for the weight loss athlete is simple – , ...
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January 2nd Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 1112 DB Floor Press (50/35)12 DB Push Press100m RunAMRAP X 1112 DB Floor Press 12 DB Push Press100m Run WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: Floor press provides a great way to work on end-range push strength. This not only benefits an athlete who is looking , ...
February 2nd Programming
All Day
WOD OPTION 1OPTION 23 RFT8 Squat Cleans (135/95lbs)(61/43kg)12 Pull-Ups9 MIN CAP3 RFT8 DB Squat Cleans12 Bent Over Rows9 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWork with each athlete to establish a game plan for sets and reps to maximize 1RMChose a weight that allows the athlete to complete , ...
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January 3rd Programming
All Day
WOD OPTION 1OPTION 2 EMOM X 9Minute 1: 3 Deadlifts (Athlete’s Choice, Heavy)Minute 2: Max Bar Facing BurpeesMinute 3: Max Pull-Ups(Score is Total Burpees + Pull-Ups) EMOM X 9Minute 1: 8 DB/KB DeadliftsMinute 2: Max DB Facing BurpeesMinute 3: Max DB Bent Over Rows(Score is Total Burpees + Rows) WEIGHT , ...
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January 4th Programming
All Day
WOD OPTION 1OPTION 2 50-40-30-20-10Cal Row25-20-15-10-5Push Press (95/65)20 MIN CAP 150-120-100-60-30Mountain Climbers25-20-15-10-5DB Push Press20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: All groups will benefit from improvised shoulder and core strength from today’s higher rep s , ...
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January 5th Programming
All Day
WOD OPTION 1OPTION 2 3 RFT20 Up-Downs20 American KB Swing (53/35)20 Goblet Lunges11 MIN CAP 3 RFT20 Up-Downs20 American KB/DB Swing20 Goblet Lunges11 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: The Back Squat Clusters provide a bit of a different stimulus that should allow athletes , ...
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January 6th Programming
All Day
WOD OPTION 1OPTION 2AMRAP X 18400m Run50 Double Unders25 Ab-Mat Sit UpsAMRAP X 18400m Run50 Double Unders25 Ab-Mat Sit Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Turkish Get-Ups come with a number of challenges for many athletes. We get great upper and lower body mobility challenges, imp , ...
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January 7th Programming
All Day
WOD OPTION 1OPTION 2 Open 13.4AMRAP X 73,6,9,12,etc.Clean and Jerk (135/95)T2B Remote Open 13.4AMRAP X 73,6,9,12,etc.DB Clean and Jerk V-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Barbell complexes like this one give us a chance to work on several different parts of a more complicated , ...
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January 8th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 29100 Cal Bike30 Power Snatches (135/95)100m Partner Carry*Work must be divided evenly AMRAP X 18400m run30 Alt. DB Snatches50ft Bear Crawl WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: A fun partner WOD today! WL athletes will want to break up the movements evenly, sw , ...
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January 9th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 1220 Push-Ups20 Box Jump Overs (24/20) AMRAP X 1220 Push-Ups20 Tuck Jumps WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Today’s Strength work gives our athletes opportunity to work on some great core strengthening and stability on the Pallof Press and some great u , ...
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January 10th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 912/10 Cal Row12 Wall Balls (20/14) AMRAP X 912 Up-Downs12 Single DB Thruster (Light) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: We last saw Back Squat Clusters on January 5 with a 2-2-2 rep scheme. Today we’re asking our athletes to increase their weights slig , ...
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January 11th Programming
All Day
WOD OPTION 1OPTION 2 5 RFT400m run65 Double Unders20 MIN CAP 5 RFT400m run65 Double Unders20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Moderate and steady wins the race for the WL athlete today. Have this group start at a speed they know they can complete without having to stop and one , ...
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January 12th Programming
All Day
WOD OPTION 1OPTION 2 3 RFT20 DBL DB Box Step Over (50/35)(24/20)16 DB Hang Clean and Jerk12 T2B14 MIN CAP 3 RFT20 DBL DB Lunges16 DB Hang Clean and Jerk12 V-Ups13 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: This is a similar barbell complex to the one we saw last week. Athletes can , ...
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January 14th Programming
All Day
WOD OPTION 1OPTION 2 ​​Open 14.5/16.5For Time:21-18-15-12-9-6-3Thrusters (95/65)Bar Facing Burpees20 MIN CAP Remote Open 14.5/16.5For Time:21-18-15-12-9-6-3DB Thrusters DB Facing Burpees20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: This WOD was so much ‘fun’ the Open decided to use it t , ...
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January 15th Programming
All Day
WOD OPTION 1OPTION 2 16 RFT w/ Partner (I Go, You Go)8 Ring Dips10 Sit-Ups12 Jumping Lunges25 MIN CAP 8 RFT8 Dips (Use chair, bench, etc.)10 Sit-Ups12 Jumping Lunges-Rest :30 between rounds-20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: The Ring Muscle Up is often a dividing line du , ...
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January 16th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 2620 Shuttle Runs (50ft/15m)20 Russian KB Swings (53/35)20 KB SDHP20 Cossack Squats AMRAP X 2620 Shuttle Runs (50ft)20 Russian KB Swings20 KB SDHP20 Cossack Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Some great conditioning work today for the WL group whose g , ...
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January 17th Programming
All Day
WOD OPTION 1OPTION 2 “Grace”For Time:30 Clean and Jerks (135/95)7 MIN CAP (Last tested 7/23/21) “DB Grace”For Time:30 DB Clean and Jerks7 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Our barbell complex work continues this week with 2 Power Cleans and 2 Jerks. Athletes should start t , ...
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January 18th Programming
All Day
WOD OPTION 1OPTION 2 For Time:30 T2B2K Row30 T2B2k Row30 T2B26 MIN CAP For Time:30 V-Ups1 Mile Run30 V-Ups1 Mile Run30 V-Ups26 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: Lots of Row and T2B volume in this big one today! This will provide great opportunities for our WL athletes to get so , ...
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January 19th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 1016 Wall Balls (20/14)12 Up-Down Box Jump Overs (24/20) AMRAP X 1016 Goblet Squats12 Up-Downs WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Our Back Squat Clusters continue to progress in weight, athletes should aim to add weight to what they were able to handle , ...
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January 20th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 1530/25 Calorie Bike20 Russian KB Swings (70/53)10 DB Push Press (50/35) AMRAP X 1520 Burpee DB Deadlift20 Russian KB Swings10 DB Push Press WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Floor presses help our athletes to get stronger in the end range of the bench , ...
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January 21st Programming
All Day
WOD OPTION 1OPTION 2 18.32 RFT:100 Double Unders20 Overhead Squats (115/80)100 Double Unders12 Ring Muscle-Ups100 Double Unders20 DB Snatches (50/35)100 Double Unders12 Bar Muscle-Ups14 MIN CAP Remote 18.32 RFT:100 Double Unders/Single Unders20(10/10) DB Overhead Squats100 Double Unders/Single Unders12 B , ...
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January 22nd Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 22(I Go, You Go)100M Run5 Pull-Ups10 Air Squats AMRAP X 18100M Run5 Bent Over Rows10 Air Squats WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH/SKILL: It’s a big week for skills progression with Muscle Up work yesterday and Pull-Up and Pistol Progression today. As wi , ...
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January 23rd Programming
All Day
WOD OPTION 1OPTION 2 EMOM X 18Minute 1: 3 Power Snatch (Athlete’s Choice)Minute 2: 12 DBL KB DL (Athlete’s Choice)Minute 3: 18 Sit-Ups EMOM X 18Minute 1: 6 DBL DB SnatchMinute 2: 12 DBL DB/KB DLMinute 3: 18 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Today’s strength session i , ...
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January 24th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 910 Hang DB Clean and Jerk (50/35)10 Pull-Ups AMRAP X 910 Hang DB Clean and Jerk 10 DB Rows WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: This big barbell complex is an awesome way to get athletes comfortable with spending time in the front rack position before tr , ...
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January 25th Programming
All Day
WOD OPTION 1OPTION 2 EMOM X 24Minute 1: 12/10 Calorie RowMinute 2: 12 Burpees EMOM X 24Minute 1: 100m runMinute 2: 12 Burpees WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: The WL athletes will want to work hard and earn their rest today! Ideally this group is able to get the work done each round i , ...
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January 26th Programming
All Day
WOD OPTION 1OPTION 2 “Diane”21-15-9Deadlift (225/155)HSPU10 MIN CAP (Last tested 5/24) “DB Diane”21-15-9DB Deadlift (225/155)HSPU or DB Push Press10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: Skills pay the bills! Our skill work will continue as we lead up t , ...
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January 27th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 3050/40 Calorie Bike200ft./60m Bear Crawl50 Sit-Ups AMRAP X 3050 Up-Down Broad Jumps200ft./60m Bear Crawl50 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: This longer WOD is a great chance for the WL athlete to incinerate some serious calories! Athletes in this , ...
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January 28th Programming
All Day
WOD OPTION 1OPTION 2 17.510 RFT9 Thrusters (95/65)35 Double Unders18 MIN CAP Remote 17.510 RFT9 DB Thrusters35 Double Unders18 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSTRENGTH: Our final Back Squat Cluster session of the month! Athletes who have been attending these sessions regularly shou , ...
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January 29th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 28 (I GO, YOU GO)9 Box Jump Overs (24/20)6 Push-Ups3 T2B AMRAP X 209 Broad Jumps6 Push-Ups3 V-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH WOD: This is a longer workout but the low rep numbers allow athletes to get a lot more done than they might usually, especially wi , ...
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January 30th Programming
All Day
WOD OPTION 1OPTION 2 AMRAP X 154 Shuttle Runs (20ft/6m)20 Goblet Lunges (53/35)20 Goblet Squats20 SDHP AMRAP X 154 Shuttle Runs (20ft/6m)20 Goblet Lunges (53/35)20 Goblet Squats20 SDHP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH Due to the demands we’ve placed on our athletes’ legs this week it might , ...
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January 31st Programming
All Day
WOD OPTION 1OPTION 2 “Up Stream”AMRAP X 122 Shoulder to OH (155/105)2 Cal Row*Reps increase by 2 each round* “Remote Up Stream”AMRAP X 122 DB Shoulder to OH2 Up-Down DL*Reps increase by 2 each round* WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH STRENGTH: We’ve had some great opportunities to practice , ...
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