October Programming | What To Expect

MO
TU
WE
TH
FR
SA
SU
26
27
28
29
30
1
October 1st Programming
All Day
WOD OPTION 1OPTION 2“Larry and Leon”AMRAP X 26 w/ Partner30 Deadlift (225/155lb)(100/70kg)60 Lateral Burpees over the Bar1200m run“Remote Larry and Leon”AMRAP X 1615 KB/DB Deadlift 15 Burpees over DB400m run WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHToday’s partner WOD is a pretty, pretttty, pre , ...
2
October 2nd Programming
All Day
WOD OPTION 1OPTION 2“Single and Ready to Mingle”AMRAP X 1820 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)200m Single Arm Farmers Carry10/10 Single Arm DB Row on Box10/10 Single Arm DB Floor Press“Remote Single and Ready to Mingle”AMRAP X 1820 Goblet Lunges200m Single Arm Farmers Carry10/10 Single Arm , ...
3
4
October 4th Programming
All Day
WOD OPTION 1OPTION 2“Avalanche” For Time:25-20-15-10Cal Bike12-9-6-3Hang Power Snatch (95/65lb)(45/30kg)11 MIN CAP(Last seen 5/3/22)“Remote Avalanche”For Time:20-15-10-5Burpee12-9-6-3DBL DB Power Snatch11 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHImproving MaxVO2 (our ability to use Oxygen to , ...
5
October 5th Programming
All Day
WOD OPTION 1OPTION 222.3For time:21 pull-ups42 double-unders21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders18 thrusters (weight 2) 15 bar muscle-ups30 double-unders15 thrusters (weight 3)♀65lb/30kg, then 75lb/35kg, then 85lb/40kg ♂95lb/45kg, then 115lb/50kg, then 135lb/60kgTime cap: 12 m , ...
6
October 6th Programming
All Day
WOD OPTION 1OPTION 2“The Devil Went Down to Georgia”AMRAP X 101,2,3,etc.DBL DB Devil’s Press (35/20lb) (16/9kg)2,4,6,etc.Ab-Mat Sit-up (Last seen 5/6/22)“Remote Devil Went Down to Georgia”AMRAP X 101,2,3,etc.DBL DB Devil’s Press 2,4,6,etc.Ab-Mat Sit-up WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThis sh , ...
7
October 7th Programming
All Day
WOD OPTION 1OPTION 2“Dancing Queen”AMRAP X 28800m run20 Med Ball Cleans (20/14lb)(10/5kg)20 Russian KB Swings (70/53lb) (30/25kg)“Remote Dancing Queen”AMRAP X 28800m run20 Air Squats20 Russian DB/KB Swings WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHLonger efforts done at a consistent, lower intensity/h , ...
8
October 8th Programming
All Day
WOD OPTION 1OPTION 2“Sid and Geno”AMRAP X 30I Go, You Go w/ A Partner1 Wall Walk 3 Shuttle Runs (50ft (25 down/back) = 1 Rep)5 Shoulder to Overhead (155/105lb) (70/50kg)AMRAP X 151 Wall Walk 3 Shuttle Runs (50ft (25 down/back) = 1 Rep)5 DB Shoulder to Overhead WEIGHT LOSSGENERAL FITNESSINCREASE STRENGT , ...
9
October 9th Programming
All Day
WOD OPTION 1OPTION 2“Nemo”EMOM X 15Minute 1: 5 Deadlift (Athlete’s Choice)Minute 2: 15 Up-DownsMinute 3: 15 Box Jump Overs (24/20)“Remote Nemo”EMOM X 15Minute 1: 10 DB/KB DeadliftMinute 2: 15 Up-DownsMinute 3: 15 Tuck Jumps WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe limited rest makes this a perfec , ...
10
October 10th Programming
All Day
WOD OPTION 1OPTION 2“Harley Quinn”4 RFT16 Cal Row12 Shoulder 2 Overhead (135/95lb)(60/45kg)8 C2B Pull-Up15 MIN CAP“Remote Harley Quinn”4 RFT16 Up-Downs12 DB Shoulder 2 Overhead8 Renegade Row (No Push-Up)15 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHSome fats are still metabolized for fuel at th , ...
11
October 11th Programming
All Day
WOD OPTION 1OPTION 2“Bane”AMRAP X 1010 Back Squats (115/75lb) (50/35kg)10 Back Rack Lunges15 Lateral Burpees over the bar (Last seen 5/25/22)“Remote Bane”AMRAP X 1010 Goblet Squats10 Goblet Lunges15 Lateral Burpees over DB/KB WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHImproving MaxVO2 (our ability to u , ...
12
October 12th Programming
All Day
WOD OPTION 1OPTION 2“Bolt”5 RFT400m run65 Double Unders20 MIN CAP“Bolt”5 RFT400m run65 Double Unders/Single Unders20 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe WL athlete should aim to approach this with the goal of low to moderate exertion (65-75% max HR). This pace should allow them to co , ...
13
October 13th Programming
All Day
WOD OPTION 1OPTION 2“Billie Jean”4 Sets, 1 min rest between(Pick up where you left off)AMRAP X 45 DB Deadlift (50/35)4 Devil’s Press3 DB ThrustersScore is Total Rounds + Reps“Billie Jean”4 Sets, 1 min rest between(Pick up where you left off)AMRAP X 45 DB Deadlift (50/35)4 Devil’s Press3 DB ThrustersScore , ...
14
October 14th Programming
All Day
WOD OPTION 1OPTION 2“Walking Diane”21-15-9Deadlift (225/155lb)(100/70kg)8-6-4Wall Walk10 MIN CAP“Remote Walking Diane”21-15-9DB Deadlift8-6-4Wall Walk10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH21-15-9 reps schemes are meant to be done quickly and at a high intensity for all groups. Athletes , ...
15
October 15th Programming
All Day
WOD OPTION 1OPTION 2“Crab Cakes and Football”AMRAP X 30 W/ Partner150 Calorie Bike100 Hang DBL KB Clean and Jerk (53/35lb) (25/15kg)50 T2B“Remote Crab Cakes and Football”AMRAP X 2220 Jump Squats20 DB Clean and Jerks20 V-Ups-Rest 1 minute Between Rounds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWL ath , ...
16
October 16th Programming
All Day
WOD OPTION 1OPTION 2“The Bus”AMRAP X 28400m run36 Sit-Ups400m run36 Box Jumps (24/20)1:00 Static Hold (Athlete’s choice)“Remote The Bus”AMRAP X 28400m run36 Sit-Ups400m run36 Lunges1:00 Static Hold (Athlete’s choice) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHStarting slow and maintaining a low to mode , ...
17
October 17th Programming
All Day
WOD OPTION 1OPTION 2“The Ripper”8 RFT5 Hang Power Clean (155/105lb) (70/50kg)5 Shoulder to Overhead 5 Pull-Ups11 MIN CAP (Last seen 12/20/21)“DB The Ripper”8 RFT5 DB Hang Power Clean5 DB Shoulder to Overhead 5 DB Bent Over Rows11 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHA challenging posterio , ...
18
October 18th Programming
All Day
WOD OPTION 1OPTION 2“Rapinoe”For Time1 mile run50 Wall Balls (20/14)50 Sit-Ups1k row21 MIN CAP(Last seen 3/16/22)“Remote Rapinoe”For Time1 mile run50 Goblet Squat (Light)50 Sit-Ups800m run21 MIN CAP(Last seen 3/16/22) WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHThe WL athlete can tackle this one with th , ...
19
October 19th Programming
All Day
WOD OPTION 1OPTION 2“Julius”AMRAP X 153 Power Snatches (155/105lb) (70/50kg)15 Box Jump Overs (24/20)-Rest :30 between rounds- (Last seen 6/5/22)“Remote Julius”AMRAP X 1510 Alt. DB Snatches15 Tuck Jumps-Rest :30 between rounds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHWork hard, take a short rest, re , ...
20
21
October 21st Programming
All Day
WOD OPTION 1OPTION 2“Ramrod”AMRAP X 910 Front Squats (115/75lb) (50/35kg)10 T2B (Last seen 7/7/22)“Remote Ramrod”AMRAP X 910 DBL DB Front Squats10 V-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHFront Squat weight should allow good depth and big relatively unbroken sets as far into the workout a , ...
22
October 22nd Programming
All Day
WOD OPTION 1OPTION 2“Rick and Morty”AMRAP X 25 W/ Partner200 DU50 DL (225/155lb)(100/70kg)50 Russian KB Swings (70/53lb) (30/25kg) (Last seen 5/28/22)“Remote Rick and Morty”AMRAP X 1875 DU/Single Unders30 KB/DB DL30 Russian KB/DB Swings-REST :90 between rds- WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHT , ...
23
October 23rd Programming
All Day
WOD OPTION 1OPTION 2“Pacemaker”4:00 Row @ 22 SPM1:00 min rest4:00 Row @ 24 SPM1:00 min rest4:00 Row @ 26 SPM1:30 min rest4:00 Row @ 28+ SPM(Score is Distance for each interval) (Last seen 6/12/22)“Remote Pacemaker”4 Min Max BurpeesRest 1:004 Min Max Air SquatsRest 1:004 Min Max Sit-UpsRest 1:004 Min Max U , ...
24
October 24th Programming
All Day
WOD OPTION 1OPTION 2“The Undertaker”For Time:30 Squat Cleans (135/95lb)(60/45kg)Every 5 reps, perform 8 Wall Balls (20/14lb)(10/5kg)9 MIN CAP (Last seen 6/6/22)“Remote The Undertaker”For Time:30 DB Squat Cleans (135/95)Every 5 reps, perform 8 Single DB Thruster (Light)9 MIN CAP WEIGHT LOSSG , ...
25
October 25th Programming
All Day
WOD OPTION 1OPTION 2“Up, Up, and Away”EMOM X 30Minute 1: 12 Box Jump Overs (24/20)Minute 2: 5-10 Pull-ups, C2B, Bar MU (Athletes’s choice but much remain within 1-2 reps from start to finish)Minute 3: 50 Double Unders (Last seen 7/10/22)“Remote Up, Up, and Away”EMOM X 30Minute 1: 10 Up-Down Broad JumpsMin , ...
26
October 26th Programming
All Day
WOD OPTION 1OPTION 2“Hanging by a Thread”For Time:25/20 Cal Bike15 T2B-Rest 1 minute-20/16 Cal Bike15 T2B-Rest 1 minute-15/12 Cal Bike15 T2B-Rest 1 Minute-10/8 Cal Bike15 T2B15 MIN CAP“Remote Hanging by a Thread”For Time:25 Jump Squats15 V-Ups-Rest 1 minute-20 Jump Squats15 V-Ups-Rest 1 minute-15 Jump Squ , ...
27
October 27th Programming
All Day
WOD OPTION 1OPTION 2“Gritty”EMOM X 15Minute 1: 12 Russian KB Swings (70/53lb) (30/25kg)Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet Squat (Last seen 5/22/22)“Gritty”EMOM X 15Minute 1: 12 Russian KB/DB Swings Minute 2: 12 Hand Release Push-UpsMinute 3: 12 Goblet Squat WEIGHT LOSSGENERAL FITNESS , ...
28
October 28th Programming
All Day
WOD OPTION 1OPTION 2“Back and Forth”For Time:30 Deadlift (185/125lb) (85/55kg)1600m run20 Deadlift800m run10 Deadlift400m run24 MIN CAP (Last seen 7/17/22)“Remote Back and Forth”For Time:30 DB Deadlift1600m run20 DB Deadlift800m run10 DB Deadlift400m run24 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STR , ...
29
October 29th Programming
All Day
WOD OPTION 1OPTION 2“June and Ed”AMRAP X 28 (I Go, You Go)2 Ring Muscle Ups4 (2/2) Single Arm DB Thrusters (50/35lb) (22.5/15kg)6 Box Jumps (24/20)8 (4/4) Single Arm Overhead Lunge“Remote June and Ed”AMRAP X 20 2 Renegade Rows4 (2/2) Single Arm DB Thrusters (50/35lb) (22.5/15kg)6 Tuck Jumps8 (4/4) Single , ...
30
October 30th Programming
All Day
WOD OPTION 1OPTION 2“Quarenta”AMRAP X 2540/30 Cal Row40 Step-Ups40/30 Cal Bike40 Sit-Ups“Remote Quarenta”AMRAP X 25400m run40 Lunges40 Up-Downs40 Sit-Ups WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHLower intensity (60-70% of max HR) and constant movement are our goals for the WL group in this WOD. This , ...
31
October 31st Programming
All Day
WOD OPTION 1OPTION 2“Serena”3 RFT10 Bar Facing Burpees8 Power Clean and Jerks (135/95lb)(60/45kg)5 Squat Snatch10 MIN CAP (Last seen 6/20/22)“Remote Serena”3 RFT10 Burpees8 DB Power Clean and Jerks10 (5/5) DB Power Snatches10 MIN CAP WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTHBuilding strength and aero , ...
1
2
3
4
5
6