Workout of the Day (WOD)
July 24, 2017
1. Warm-up
Row 2k
2. Conditioning
AMRAP 12 Minutes
7 Push Press 165/115lbs
14 Box Jump Overs 24/20″
21/15 Calorie Row
3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
Lite Class
5 rounds of
7 Push Press
14 Box Jumps or 14 step ups each leg
21 Calorie row
28 Sit-ups
35 Mountain Climbers
July 21, 2017
1. Warm-up
4 Rounds:
100m run
5 Strict Pull Ups
2. Conditioning
AMRAP 20 Minutes:
Run 200m
1 Legless Rope Climb
3. Lift
Strict Press
10×2
As Heavy As Possible
Lite Class
100 Thrusters*
*Every 90 seconds complete
100m run
5 Burpees
July 20, 2017
1. Warm-up
Move Steady Through
Run 400m
30 Snatch Balance 75/55lbs
Run 400m
2. Conditioning
“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″
3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets.
Lite Class
AMRAP 30 Minutes
10 Push Press
10 Kettlebell Swings
10 Box Jumps
10 Pull-ups
July 19, 2017
1. Warm-up
10 Minute Steady Bike/Row/Run
Then
Floss Hip Flexors
2. Conditioning
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
3. Lift
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
Lite Class
Tabatas
5 rounds of
Sit-ups
Double Unders
Burpees
Plank with right leg up
Plank with left leg up
Plank with right arm up
Plank with left arm up
High Knee Sprints
Wall Sit right leg extended
Wall Sit left leg extended
KB Deadlift
Goblet Squat
July 18, 2017
1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
2. Conditioning
For Time:
50 Wallballs 30/20lbs
50/35 Calories Row
50 Power Snatch 75/55lbs
3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets.
(Heavier than last time)
Lite Class
20 Wall Ball
200m run
18 Wall Ball
200m run
16 Wall Ball
200m run
14 Wall Ball
200m run
12 Wall Ball
200m run
10 Wall Ball
200m run
8 Wall Ball
200m run
6 Wall Ball
200m run
4 Wall Ball
200m run
2 Wall Ball
200m run
July 17, 2017
1. Warm-up
Row 2k
2. Conditioning
10 Rounds:
10 Overhead Walking Lunge Steps 135/95lbs
10 Bar Facing Burpees
3. Lift
Box Squat
6×3 @ 80%+
Lite Class
10 rounds of
Row 250m
10 lunges each leg with weight overhead (15-25# plate)
10 Burpees
July 14, 2017
1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ pause in bottom
15 Push Ups
2. Conditioning
AMRAP 8 Minutes
3 Ring Muscle Ups
5 Thrusters 135/95lbs
3. Lift
Power Snatch
7×2 Touch and Go
80%+
Lite Class
2 Rounds of
200m Lunge
20 Pull-ups
20 Thrusters
200m Run
20 Ring Rows
20 Wall Ball
100m Lunge
10 Pull-ups
10 Thrusters
100m Run
10 Ring Rows
10 Wall Ball
July 13, 2017
1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees
2. Conditioning*
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups
*This is a very challenging Hero WOD. We will have a scaled version as well.
Lite Class
Regular Class WOD
July 12, 2017
1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves
2. Conditioning
3 Rounds:
Row 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs
3. Lift
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
Lite Class
"Easy" 1 mile Run then
Assault Bike Intervals
:20 Sprints (rest will be determined by the number of people in class)
Then
30-20-10
Shoulder to Overhead
Leg Raises
Sit-ups
July 11, 2017
1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders
3. Lift
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
Lite Class
2 Rounds:
20 Power Cleans
60 Air Squats
120 Double Unders
4:00 Plank Routine of
:30 hands
:30 one elbow
:30 other elbow
:30 both elbows
Repeat without coming down