WOD
Monday – 220523
SWOD Every 4 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 70% – Set 2 – 8 reps @
Saturday – 220521
WOD 2 rounds for time of: 26 Hand-release Push Ups 40/32 Calorie Row 26 KB Swings (55/35) 40/32 Calorie Row 26 Abmat Sit Ups 40/32
Friday – 220520
SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%
Thursday – 220519
SWOD Every 4 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 65% – 2 reps @ 70% – 2 reps @
Wednesday – 220518
SWOD Every 4 minutes for 6 sets, complete: Snatch – 3 reps @ 65% – 2 reps @ 70% – 2 reps @ 75% –
Tuesday – 220517
SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3
Monday – 220516
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets
Saturday – 220514
On April 28th, 2022, 34-year-old Anthony Baca, an eight-year coach at Blade Method Fitness in Phoenix, AZ lost his battle with mantle cell lymphoma, a
Friday – 220513
SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% x 1 set, 70% x
Thursday – 220512
WOD For time: Run 800m then, 10 rounds of… 10 Push Ups 10 Alternating Pistols then, Run 800m ………. BURN Complete as many reps as
Wednesday – 220511
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets
Tuesday – 220510
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 65% x
Monday – 220509
SWOD Every 3 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 65% – Set 2 – 8 reps @
Saturday – 220507
SWOD Handstand Walk Drills (10 minutes) 1) 12″ Line – Kick up to Handstand with 5 second hold 2) 18″ Line – Kick up to
Friday – 220506
SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%
Thursday – 220505
SWOD Every 3 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 60% – 2 reps @ 65% – 2 reps @
Wednesday – 220504
SWOD Every 3 minutes for 6 sets, complete: Snatch – 3 reps @ 60% – 2 reps @ 65% – 2 reps @ 70% –
Tuesday – 220503
WOD 2 x 15 minute AMRAP of: Run 1 mile then, max rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats ………. BURN
Monday – 220502
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 60% Sets 6-8 Clean Grip Deadlift on 2″
Saturday – 220430
SWOD Every 2 minutes for 5 sets, complete: 5 Snatch Push Press + 2 Overhead Squat @ 60% WOD Complete as many reps as possible
Friday – 220429
SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% Sets 4-8 Power Clean +
Thursday – 220428
SWOD Rope Climb Drills WOD 3 rounds for time of (28 min cap): 24 Calorie Row 20 Box Jumps (24″/20″) 16 Wall Ball Shots (20/14
Wednesday – 220427
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Snatch (mid-thigh) x 3 reps @ 60% Sets 6-8 Snatch Grip Deadlift on 2″
Tuesday – 220426
SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Behind the Neck Jerk (3 sec hold in split) x 3 reps @ 55% Sets
Monday – 220425
SWOD Every 3 minutes for 5 sets, complete: Back Squat – Set 1 – 10 reps @ 60% – Set 2 – 8 reps @
Saturday – 220423
WOD Every minute on the minute until 150 Wall Ball Shots are completed (40 min cap): Minute 1 – 30 Double Unders Minute 2 –
Friday – 220422
WOD 12 minutes to work to a heavy single Snatch for the day then, 12 minutes to work to a heavy single Clean & Jerk
Thursday – 220421
SWOD 15 minutes to work up to a heavy single Hang Power Clean WOD For time: Run 1 mile FINISHER Work on Turkish Get Ups
Wednesday – 220420
SWOD Every 3 minutes for 5 sets, complete: 10-8-6-4-2 of Bench Press *start at 50-55% of 1RM for 10 reps **increase weight each set WOD
Tuesday – 220419
SWOD Headstand Progressions 1) Establish a Tripod Position 2) Rock from Head to Toes in Tripod Position 3) Bring Knees together at 90 in Tripod
Monday – 220418
SWOD 20 minutes to work up to a heavy single Deadlift WOD Every 2 minutes for 14 minutes (7 rounds), complete: 3 Deadlift @ 60%
Saturday – 220416
SWOD 20 minutes to work up to a heavy single Front Squat WOD For time (10 min cap): 30 Double Unders 10 Power Cleans (135/95)
Friday – 220415
SWOD 15 minutes to work up to a heavy single Overhead Press WOD Complete as many rounds and reps as possible in 10 minutes of:
Thursday – 220414
WOD For time: 10 Thrusters (95/65) – rest 60 seconds – 10 Thrusters (95/65) 20 Calorie Row – rest 60 seconds – 10 Thrusters (95/65)
Wednesday – 220413
SWOD 1) 10 minutes to work to a max 30-ft Farmer Carry 2) 3 sets of: Max time hang from rig – rest 2 minutes
Tuesday – 220412
SWOD Every 3 minutes for 3 sets, complete: Hang Power Clean x 5 reps @ 60% WOD Every 90 seconds for 12 rounds, complete: 3