Workout of the Day (WOD)
November 19, 2018
Warm-up
3 Rounds of
Row 500m
10 Strict Pull-ups
10 Power Cleans
Back Squat Prep
Glute Activation x 1:00 per side
Clam Shell x 20 per side
Back Squat
Week 5
2 Reps at 65/70/80/85/90/95%
*Complete 3 Rounds of 20 Band Pull Aparts/External Rotation in between sets
Conditioning
4 Rounds:
8 Power Cleans 185/125
24/20 Calorie Row
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
November 16, 2018
Warm-up
400m run
Scorpions x 10 each side
Thoracic Rotation x 10 each side
Foam Roll
Upper Back
Quads
Hamstrings
For Time
1 Mile Run
30-20-10
Pull-ups
Deadlifts (135/95, 185/125, 225/155)
1 Mile Run
Lite Class
Class Warm-up and Class WOD
November 15, 2018
Warm-up
Coach’s Choice
We will go in heats so treat this like an “Open” Saturday where you have to get yourself ready and warm!
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Lite Class
Coach’s Warm-up then
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Dumbbell squats
Bar-facing burpees
November 14, 2018
Warm-up
Air Squats x 20
Burpees x 15
Spidermans x 10 each leg
PVC Pass Throughs x 10
PVC OHS x 10
Duck Walk x 10 feet with PVC OH forward and backwards
Snatch Barbell Warm-up
On the 0:00 – 10 Power Snatches (115/80)
On the 2:00 – 8 Power Snatches (135/95)
On the 4:00 – 6 Power Snatches (165/115)
On the 6:00 – 4 Power Snatches (185/135)
On the 8:00 – 2 Power Snatches (205/145)
For Time:
500m Ski
40 KBS
30 HSPU
200m Odd Object Run (AHAP)
10 Cal Bike Sprint
Lite Class
Class Warm-up
2 Rounds of
1000m Row
500m Ski
40 KBS
30 Push-ups
200m Run
10 Cal Bike Sprint
November 13, 2018
Warm-up
Slow Lunge Down/Back with Hip Flexor Stretch
Glute Activation Down/Back
Leg Swings x 10 each leg
Goblet Squat x 20
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Back Squat - Week 4
2 reps @ 55% / 65% / 75% / 85% / 85% / 90%
Interval Training
2 Rounds of
2:00 ME/1:00 Rest
Bike (Cals)
Double Unders (reps)
Row (Cals)
Lite Class
Class Warm-up
50-40-30-20-10
Double Unders
Wall Ball
Rest 2:00
50-40-30-20-10
Double Unders
DB Snatches (25, 20, 15, 10, 5 each arm)
Rest 2:00
25 Cal Bike Sprint
November 12, 2018
Warm-up
400m Run
30 Burpees
20 Perfect Kip Swings
10 Strict Pull-ups
Shoulder Prep
20 Band Pull Aparts
20 External Rotation each arm
Strength
Build to a 5RM S2OH from the Rack
Conditioning
Rx: Every 3:00 Run 400m/12 T2B for 5 Rounds
Scaled: 15:00 AMRAP Run 400m/12 T2B
Lite Class
Class Warm-up
5 Rounds of
400m Run
15 T2B
15 Lunge Jumps Each Leg
15 Push Press
November 9, 2018
Warm-up
SLOW Bear Crawl Down/Back
Glute Activation Down/back
Clam Shells x 20 each leg
Leg Swings x 10 Each Leg
Goblet Squat x 15
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Back Squat
Week 3 - 2 Reps @ 55% / 65% / 75% / 82.5% / 85% / 87%
“Grace”
30 Clean and Jerks for time 135/95
Mobilize remainder of class
Lite Class
Class Warm-up
2 Rounds of
400m Run
30 Squat Clean and Jerks
Rest 1:00
400m Run
30 Burpees
Rest 1:00
400m Run
30 T2B
November 8, 2018
Warm-up
Lunge Down/Back with :03 hold for hip flexor stretch
20 Burpees
15 Cal Bike
10 Strict Pull-ups
5 Wall Kick ups with :10 Hold or attempts
Team Planks
Thoracic Rotation and Extension Drills
WOD 1:
21-15-9
Bike for Cal
Pull-ups
2:00 Rest
WOD 2:
21-15-9
Box Jumps 24”/20“
Ring Dip
Lite Class
Class Warm-up
WOD 1:
21-15-9
Bike for Cal
Pull-ups
2:00 Rest
WOD 2:
21-15-9
Box Jumps 24”/20“
Ring/Box Dip
2:00 Rest
WOD 3:
21-15-9
KBS
Ski Erg
November 7, 2018
Warm-up
1 Mile Run
Mobility
Foam Roll Head to Toe
For Time
50 Wall Ball
400m Run
40 Wall Ball
40 Sit-ups
400m Run
30 Wall Ball
30 Sit-ups
400m Run
20 Wall Ball
20 Sit-ups
400m Run
10 Wall Ball
10 Sit-ups
Lite Class
Class WOD
November 6, 2018
Warm-up
Air Squats x 25
Burpees x 20
Lunges x 15 each leg
Spidermans x 10 each leg
PVC Pass Throughs x 10
PVC OHS x 10
Duck Walk x 15 feet with PVC OH forward and backwards
Snatch Barbell Warm-up
Build to 70-75% of your 1RM Snatch then
Every 1:15 complete x 5 rounds
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
Conditioning
4:00 AMRAP
3 Squat Snatches 135/95
6 OTB Burpees
Rest 2:00
4:00 AMRAP
3 Power Snatches 135/95
6 C2B Pull-ups
Lite Class
Class Warm-up then
2 Rounds of
4:00 AMRAP
5 OHS
10 OTB Burpees
2:00 Slow Bike or Ski
Then
4:00 AMRAP
5 Front Squats
10 Pull-ups
2:00 Slow Bike or Ski
4:00 AMRAP
5 Back Squats
10 Push-ups
2:00 Slow Bike or Ski