WOD

Week of 12-5-2022

Monday, December 5, 2022

WOD:
E10MOM X 3
650/500 Meter Row
20 Dual KB Hang Cleans 53/35#
20 Alt. SA KB Push Presses 53/35# (10/arm)
30/20 Calories of Assault Bike

Tuesday, December 6, 2022

Strength:
E2:30 x 5 Rounds
8 Back Squat 3011 Tempo
16 DB Hammer Curls

WOD:
5 Rounds:
10 Back Rack Lunge 115/75#
40 Double Unders
10 Wall Balls 20/14#

Wednesday, December 7, 2022

Strength:
E2MOM x 4 Sets
DB Bench Press
8-8-8-8 3011 Tempo, 12 db bent fly

WOD:
Run 400 Meters
50 Push Ups
Run 600 Meters
40 Hollow Rocks
Run 800 Meters
30 Knees To Elbows

Thursday, December 8, 2022

Strength:
E2:30 x 5 Rounds
8 Barbell Deadlift 3011
12 Supine DB Tricep Extensions

WOD:
21-15-9
Sumo Deadlift High Pull 95/65#
3-2-1
Legless Rope Climbs

Friday, December 9, 2022

WOD:
18AMRAP
15/12 Cal Row
12 SA KB Lunges 53/35# (6/leg)
2 Turkish Get Up/arm
20 KB OH Marches (10/arm)

Saturday, December 10, 2022

Strength:
In 10:00 Complete
5 x 3 Power Snatch

WOD:
E3MOM x 5 Rounds
12/9 Cal Bike
3 Snatch Deadlifts 135/95#
2 Power Snatches
1 Overhead Squat

Sunday, December 11, 2022

WOD:
E:90 x 12 Rounds
Odd Rounds
5 Strict Handstand Push Ups
40 Double Unders
Even Rounds
3 Strict Ring Muscle Ups
:20 L-Sit

---

by William Freyberger

Workouts of the Day 11/7-11/13

Monday, November 7, 2022
Strength:
E:90 x 8 Rounds:

1. Front Squat 4-6 Reps 10X0
2. Single Leg Cross Body RDL 6-8/Leg 20X0

WOD:
5 Rounds @ Hard Consistent Effort!
12 Overhead Squat 75/55#
12 DB Box Step Ups 40/30#
12/9 Cal Bike
:45 Rest

Tuesday, November 8, 2022

WOD:
18AMRAP
I go You go Alternating Movements
4 Bar Muscle Ups
3 Wall Walks
2 Candle Stick to Free Standing Handstand Hold

Wednesday, November 9, 2022

Ab Starter:
4 Sets:
5/5 Half Kneeling KB Windmill Balance :03/rep
:20 Parallette L-Sit
100M Jog

WOD:
10 Rounds:
2:00 Work / :30 Rest
1.  AMRAP
5 D-Ball to Shoulder 100/70#
20M Farmer's Carry 2/1.5 pood
2.  AMRAP
Row for Cals

Thursday, November 10, 2022

Strength:
In 10:00 Complete
5 x 2 Squat Cleans + 1 Front Squat

WOD:
3 Rounds:
10 Power Cleans 135/95#
20 American KBS 1.5/1 pood
30 Air Squats

 

Friday, November 11, 2022

Strength:
E:90 x 8 Rounds
3-4 Barbell Push Press
6-8 Single Arm Ring Row/Arm 2111 Tempo

WOD:

12AMRAP
6 Toes to Bar
8 Alt. DB SA Hang Clean and Jerk 50/35#
12 Box Jumps 24/20"

Saturday, November 12, 2022

WOD:
Partner "Randy"
150 Snatches 75/55#
*E2MOM
15 Wallballs 20/14# (Split as desired)

Sunday, November 13, 2022

Strength:
E2MOM x 5 Rounds:
3-4 Sumo Deadlift @ 20X1 Tempo
14-16 Push Ups @ 20X1 Tempo

WOD:

2 Rounds
15 Dual KB Sumo Deadlift High Pull 53/35#
30 Burpees
90 Double Unders

---

by William Freyberger

Workouts of the Day 10/31-11/6

Monday, October 31, 2022

Strength:
E:90 x 8 Rounds:
1.  Front Squat 4-6 Reps 21X1
2.  Single Leg Cross Body RDL 6-8/Leg 20X0

WOD:

4 Sets:
15/12 Cal Bike
10 Alternating DB Reverse Lunges 45/30#
10 DB Power Cleans
15/12 Cal Row
:45 Rest

 

Tuesday, November 1, 2022

WOD:
20AMRAP
Partner I go, You go each movement
1-2-3-4-5-6...etc.
Toes to Bar
Parallette Shoot Throughs
:05, :10, :15, :20
Wall Facing HS Hold

*Perform the Holds Simultaneously
*Continue adding 1 rep to each movement and :05 seconds to the HS Hold each round

 

Wednesday, November 2, 2022

Ab Starter:
4 Sets:
6/6 KB Windmill
:20 Single Arm Elbow Plank/arm
100M Jog

WOD:

2 Rounds:
5AMRAP
100M Run
20M Sled Push 90/45#
5AMRAP
500M Bike
8 Dual KB Hang Cleans 44/25#
8 Dual KB Bent Rows
5AMRAP
10/8 Cal Row
20 Tall Plank Knee to Elbow
2:00 Rest b/n rounds

 

Thursday, November 3, 2022

Strength:
In 10:00 Complete
5 x 2 Squat Snatch + 1 OHS

WOD:
3 Rounds:
15 Power Snatch 95/65#
12 Box Jumps 30/24"
9 Chest to Bar Pull Ups

 

Friday, November 4, 2022

Strength:
E:90 x 8 Rounds
4-6 Barbell Push Press
6-8 DB Single Arm Tripod Row/Arm 2111 Tempo

WOD:
4 Rounds
:45 Work / :15 Rest

1. Max Ball Slams 50/30#
2. Max Burpees
3. Max Wallballs 20/14#

 

Saturday, November 5, 2022

WOD:
Partner Workout
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Back Squat 185/125#

*SA FC 30M/arm b/n each set 2/1.5 pood
*1 Partner starts at each station, switch when both partners finish thier work, complete the carries

Sunday, November 6, 2022

Strength:
E2MOM x 5 Rounds:
4-6 Sumo Deadlift @ 20X1 Tempo
12-14 Push Ups @ 20X1 Tempo

WOD:

15AMRAP
50 Double Unders
3 Rope Climbs
15 Tuck Ups
200M Run

---

by William Freyberger

Workouts 10/17 - 10/23

Monday, October 17, 2022

Strength:
E:90 x 8 Rounds:
1. Front Squat 6-8 Reps 22X0
2. Dual DB Stagger Stance RDL 6-8/Leg 20X0

WOD:
4 Rounds:
6 Box Jump Overs 24/20"
8/6 Cal Bike
12 Barbell Hang Squat Clean 115/75#
15 Barbell Deadlifts 115/75#
:45 Rest

Tuesday, October 18, 2022

Partner WOD:
I go, You go Each Movement
18AMRAP
1 Wall Walk + Pirouette
3 Bar Muscle Ups
5 Single Arm Push Jerks/Arm 50/35#

Wednesday, October 19, 2022

Ab Starter:
4 Sets:
6/6 KB Turkish Sit Up 25/18#
:20 Single Arm Elbow Plank/arm
100M Jog

WOD:
E2MOM x 12 Rounds:
1. 400/300M Row
2. 80M Sled Push/Pull

Thursday, October 20, 2022

Strength:
In 10:00 Complete
5 x 3 Squat Snatch

WOD:
21-15-9
Power Snatch 95/65#
Wall Balls 20/14#

Friday, October 21, 2022

Strength:
E:90 x 8 Rounds
6-8 Barbell Push Press
6-8 DB Single Arm Tripod Row/Arm 2111 Tempo

WOD:
3 Rounds:
18 Burpees
9 Strict Pull Ups
18 V-Ups
45 Double Unders

Saturday, October 22, 2022

WOD:
5 Rounds Each, I go, You go Full Rounds
300M Run
21 KB Swings 53/35#
12 Toes to Bar

Sunday, October 23, 2022

Strength:
E2MOM x 5 Rounds:
6-8 Sumo Deadlift @ 20X1 Tempo
10 - 12 Push Ups @ 20X1 Tempo

WOD:
5 Rounds:
:30 Work / :15 Rest
1. Bike
2. Goblet Squat 70/50#
3. Rest
4. Lateral Box Jump Overs 24/20"
5. Supine Body Rows
6. Rest

---

by William Freyberger

Week of 10/10 - 10/16

Monday, October 10, 2022

Strength:
E:90 x 8 Rounds:
1. Front Squat 6-8 Reps 22X0
2. Dual DB Stagger Stance RDL 6-8/Leg 20X0

WOD:
5 Rounds @ Hard Aerobic Effort
250M/200M Row
15 Wallballs 20/14#
35 Double Unders
:45 Rest

Tuesday, October 11, 2022

WOD:
Partner "Nate"
20AMRAP
I go, You go Full Rounds
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings 2/1.5 pood

Wednesday, October 12, 2022

Ab Starter:
4 Sets:
16 Alt. Landmine Goblet Lateral Press Outs 1011 tempo
:30 Elbow RKC Plank
100M Jog

WOD:
E4MOM x 7 Rounds
20/15 Cal Bike
10 Box Jump overs 24/20"
20M/Arm KB Filly Carry 70/53# pood

Thursday, October 13, 2022

Strength:
In 10:00 Complete
5 x 3 Squat Clean

WOD:
3 Rounds:
15 Hang Power Cleans 135/95#
15 Burpees over the Bar

Friday, October 14, 2022

Strength:
E:90 x 8 Rounds
6-8 Barbell Push Press
6-8 Single Arm Ring Row/Arm 2111 Tempo

WOD:
12AMRAP
200M Run
9 Toes to bar
7 Ring Dips
10 DB Snatch 50/35#

Saturday, October 15, 2022

WOD:
4 Rounds:
30 Barbell Thrusters 95/65#
30 Kipping Pull Ups
120 Double Unders
*Partners Share all work as desired

Sunday, October 16, 2022

Strength:
E2MOM x 5 Rounds:
6-8 Sumo Deadlift @ 20X1 Tempo
10 - 12 Push Ups @ 20X1 Tempo

WOD:
Partner WOD
P1. 5-4-3-2-1
Rope Climbs +
15-12-9-6-3
V-Ups
P2. 500-400-300-200-100
Row for Meters
Partners Switch stations when both partners complete the work

---

by William Freyberger

Week of 10/3 - 10/9

Monday, October 3, 2022

Strength:
Conventional Barbell Deadlift
8 x 10 reps

WOD:
Partner Workout
5 Rounds:
25 DB Hang Power Cleans 50/35# (split)
25 Burpees (Split)
400M Run (Together)

*20 Minute Cap

 

Tuesday, October 4, 2022

WOD:
Partner Workout
4 Rounds:
P1: 200/150M Row
P2: 10 Dual KB Front Rack Squats 53/35#

3:00 Rest

4 Rounds:
P1. 10/8 Cal bike
P2. 8 DB Box Step Overs 45/30#

*Switch when both partners complete their work

 

Wednesday, October 5, 2022

Strength:
Barbell Strict Press
3 x 10 reps

WOD:
Partner Workout I go, You go each movement:
15-12-9-6-3:
Barbell Push Presses 135/95#
Chest to Bar Pull Ups
Box Jumps 30/24"

 

Thursday, October 6, 2022

WOD:
Partner Workout I go, You go full rounds:
6 Rounds Each:
18 Weighted Jump Rope
6 DB Snatch 70/50#
2 Wall Walks
6 DB Snatch 70/50#
18 Weighted Jump Rope

 

Friday, October 7, 2022

Strength:
Bench Press
3 x 10 reps

WOD:
Partner Workout I go, You go alternating movements:
12 Rounds:
10 Ring Dips
15 Barbell Deadlifts 185/125#
30 Air Squats

 

Saturday, October 8, 2022

GYM IS CLOSED FOR L2 SEMINAR.

 

Sunday, October 9, 2022

GYM IS CLOSED FOR L2 SEMINAR.

 

---

by William Freyberger

Week of 9/26 - 10/2

Monday, September 26, 2022

WOD:
For Time:
50-40-30-20-10
Wall Balls 20/14#
KB Swings 53/35#

*15:00 Cap

 

Tuesday, September 27, 2022

Strength:
Strict Pull-up 5RM

WOD:
12 AMRAP:
6 Push Press 135/95#
12/9 Cal Row
6 Ring Dips
9 Toes to Bar

Post WOD ABs
Accumulate:
2:00 Front Plank
1:30 Side Plank/side

 

Wednesday, September 28, 2022

Strength:
Snatch 3RM

WOD:
2021 CrossFit Games Event 9
For Time:
21-15-9
Bike for Cals
Snatches 105/75#

 

Thursday, September 29, 2022

Strength:
Back Squat 5RM

WOD:
2 Rounds
20 DB Thrusters 45/30#
3 Rope Climbs
40 Walking Lunges
5 Wall Walks

 

Friday, September 30, 2022

Strength:
Close Grip Bench Press 5RM

WOD:
6 Rounds:
35 Double Unders
7 Deadlifts 185/125#
9 Burpees Over the Bar
12 Hollow Rocks

 

 

Saturday, October 1, 2022

WOD:
Partners Complete
3 Rounds For Time
20 D-Ball Cleans 100/70#
200M Run (together)
40 American KB Swings 70/53#
200M Run
60 Box Jumps 24/20"
200M Run

 

Sunday, October 2, 2022

WOD:
25EMOM

1. 20 Wall Balls 20/14#
2. 20M Sled Push 135/90#
3. 20M Filly Carry/arm
4. 15 Toes to Bar
5. Rest

 

---

by William Freyberger

Week of 9/19 - 9/25

Monday, September 19, 2022

Strength:

E3:30 x 4 Rounds

6-8 Barbell RDL 21X1

6-8 /Leg KB Goblet Step Down 30X1

 

WOD:

Teams of 3 Complete

6 Rounds Each:

6 D-Ball to Shoulder 100/70#

8 Box Jump Overs 24/20"

10 DB Front Rack Tall Kneel to Standing 50/35#

*Rest Until the Partner in Front of you starts their DB Tall Kneel to Standing

 

Tuesday, September 20, 2022

WOD:

0-10:00 Complete

12-11-10-9-8-7-6

Handstand Push Ups

Supine Body Rows

*30 Double Unders Between Each Round

 

12-18:00 Complete

AMRAP

5 Push Ups

5 Kipping Pull Ups

100m Run

 

20-30:00 Complete

AB Circuit Finisher

3 Rounds:

20 V-Ups

:10 Rest

10/10 DB Loaded Side Plank Hip Taps

:10 Rest

10 Banded Reverse Sit Ups

:30 Rest

 

Wednesday, September 21, 2022

Strength:

In 10:00 Complete

5x3 Squat Clean @85-90%

 

Then,

Barbell Clean Cycling Skill Session

 

WOD:

Partners Complete I go, You go Full Rounds

5 Rounds Each @ HARD Effort

5 Touch and Go Power Cleans 185/125#

10/8 Cal Bike

15 American KBS 53/35#

 

Thursday, September 22, 2022

Strength:

E3:30 x 4 Rounds

3-5 Back Squat 20X2

3-5 Strict Pull Up 2012 (Weighted or Banded)

 

WOD:

Partner Workout

16AMRAP

P1. 10 DB Thrusters 25/20#

P2. 150/125M Row

*Switch Stations when both partners complete their work

 

Friday, September 23, 2022

Strength:

E3:30 x 4 Rounds:

6-8 Close Grip Barbell Bench Press 21X1 

:30 Side Plank/Side

 

WOD:

6 Rounds:

2 Rope Climbs

12 Burpees

12 Box Jumps 24/20"

 

Saturday, September 24, 2022

WOD:

Partner WOD

Share all work with your partner

8 Rounds:

12 Bar Muscle Ups

8 Deadlift 315/205#

4 Wall Walks

*600M Run Together AFTER Each set of 2 Rounds

 

Sunday, September 25, 2022

WOD:

25AMRAP

 

Partner 1

2 Rounds:

10 Ball Slams 50/35#

10M Single Arm Pinch Grip Carry/arm 45/25#

 

Partner 2

2 Rounds:

40 Double Unders

12 Dip Support Tuck Ups

 

*Switch when both partners finish 2 rounds at thier stations

 

---

by William Freyberger