WOD (Arvada)

Our WOD class is a coach-led workout that blends strength, skill, and conditioning into one efficient session. While we are not a CrossFit gym, this class incorporates similar elements such as Olympic lifting, gymnastics-style movements, and functional conditioning.

You can expect barbell work, skill development (like pull-up progressions), and challenging workouts that are scalable for all levels. The focus is on moving well, learning new skills, and pushing intensity in a structured, coached environment.

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WOD Programming Week of Oct 19th:

 

Week 1/4

 

101926 - Monday:

 

Lower Body / Push

 

A. Strength (15:00)

Every 3:00 x 5 Sets

Back Squat: 8-8-6-6-6

DB RDL: x6-8

*3 Bounding broad jumps after each set

(open @ 60% + build; do not exceed 75%)

 

B. Power Conditioning

EMOM 15

*Perform each movement as fast as explosively as possible*

1. 3 Power Clean + Jerk 155/105 or 65% (unbroken)
2. 4x25ft shuttle sprints (all out)
3. 6/4 Cal Echo Bike Sprint

 

C. Optional Accessory:

(2-3 Sets of)

10/10 Paloff Press

60ft/60ft Banded Lateral Walk

 

102026 - Tuesday:

 

Strength / Upper Push

A. Every 3:00 x 4 Sets (12:00)

8 Bench Press (60%-65%: build)

8/8 KB Gorilla Row (slow/tempo)

3/3 Rotational Med Ball Slams (HARD!)

 

A. Conditioning

2:00 on / 2:00 off x 4 Rounds: (16:00)

15/12 Cal Echo Bike

15 DB/KB Push Press (35/25) (fast/unbroken)*

In Remaining Time:

- Rd 1: Max Reps TTB / V-Ups / GHDSU

- Rd 2: Max Reps Dips or Push-ups

- Rd 3: Max Reps TTB / V-Ups / GHDSU

- Rd 4: Max Reps Dips or Push-ups

 

At Min 17:00, Immediately into:

 

Finisher:

EMOM 7 (:50/:10)

1. :10s Chin Above Bar Hold + Plank hold remaining time

 

Accessory:

2-3 Sets of:

1:00 Banded Shoulder Stretch e/s

20-30 Overhead Tricep Extensions

15-20x Banded Face Pulls

 

102126 - Wednesday:

 

Conditioning:

6 Sets of:

500m/450m Row (for quality)

R: 2min b/t sets

*150ft Farmer Carry during each "rest" interval (2x50/35)

Sets 1+2: 18-20 Strokes Per Min

Sets 3+4: 20-24 Strokes Per Min

Sets 5+6: +24 Strokes Per Min

**Pacing Objective: Increase intensity + SPM each round

*Sub 400m Run

 

Core Conditioning

EMOM 10

1. :30 Sorenson Hold on GHD
2. :30s L-Sit on Rings / Box

 

Coach Led Mobility

 

102226 - Thursday:

 

Mixed Conditioning @ 80%

 

At Min 0:00 begin:

Every 4min x 5 Rounds (20:00)

300m/250m Ski

150ft Dual KB Front Rack Carry (50/35)

30 Shoulder Taps in Plank

 

At Min 22:00-45:00

Every 5min x 3 Rounds

3 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

Remaining time: Erg of choice (sustained)

*Last round: aerobic erg of choice until 45:00.

 

Accessory:

Coach Led Mobility

 

102326 - Friday:

A. Contrast Strength Sets

Every 3min x 5 Sets (15:00)

3 Deadlift @ 75%-80%

10 Heavy Russian KB Swings (70/50)

30ft Sled Sprint (light / fast)

—

Full Send Friday

AMRAP 30

In Teams of 3:

Max Distance Air Runner or C2 Bike

 

*Every 3min, each athlete completes one of the following:

- 5 Touch and go Power Clean (135/95)

- 10 Sandbag Front Squats

- 5 Burpee Pull-ups

*rotate movements each round*

*begin with movements, then move to bike/run*

 

Accessory:

2-3 Sets of:

20 Spanish Squats

1:00 couch stretch e/s

 

102426 - Saturday Throwdown:

 

Strength

Every 2:30 x 5 Sets

5 Push Press @ 65%-70%  + 10 Heavy Wall Ball

 

Accessory:

4 Sets of:

60ft Rope/Sled Pull + Push (mod/heavy- no walking the sled back)

8/8 DB Plank Row

 

In Teams of 2:

5 Rounds for time:

Run: 800-600-400-200-100m

300m Row/Ski w/ P2 holding Dual KB Front Rack (2x50/35)

300m Row/Ski w/ P1 holding Dual KB Front Rack (2x50/35)

*row/ski can NOT start until KB’s are in rack position*

*5 burpee penalty if athletes breaks rack position and round starts over*