Workout of the Day (WOD)
June 28, 2017
1. Warm-up
1 mile run
then
Floss Hip Flexors
2. Conditioning
27-21-15-9
Burpee to 12″ Target
Kettlebell Swings 70/53lbs
3. Lift
Sumo Deadlift
5×2 As Heavy As Possible
No Bounce
Lite Class
1 mile run then
27-21-15-9
Burpees
Kettlebell Swings
Core Work Finisher
June 27, 2017
1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Strict Pull Ups
2. Conditioning
EMOM for 15 Minutes
50 Double Unders
75′ Handstand walk or work on kicking up into a handstand hold
2 Legless Rope Climbs
Rotate through movements on the minute.
3. Lift
EOMOM for 20 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM
Lite Class
4 rounds of
:45 on/:15 off
Double Unders
Squat Cleans
Handstand Hold/Plank Hold
100m run
Wall Sit
Push-ups
Flutter Kicks
100m run
June 26, 2017
1. Warm-up
Row 2k
2. Conditioning
4 Rounds:
8 Power Cleans 225/155lbs
24/20 Calorie Row
3. Lift
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
June 21, 2017
1. Warm-up
2 Rounds:
Run 400m
25 Push Press/25 Sit-ups
2. Interval
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk
3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
Lite Class
2 Rounds
60 Double Unders
15 Clean and Jerk 135/95lbs
2:00 Plank then
2 Rounds
40 Double Unders
10 Clean and Jerk
Then 3 rounds of
15 Burpee to 6″ Target
20 Dumbbell Snatch
June 20, 2017
1. Warm-up
4 Rounds:
10 Good Mornings
100m run
10 Ring Rows
2. Conditioning
1 mile run
53/35
3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
Lite Class
1 mile run
Then
2 rounds of
20 Hang Squat Cleans
20 S2OH
Then
2 rounds of
1:30 plank
1:30 wall sit
Then
1 mile run
June 19, 2017
1. Warm-up
3 Rounds:
Row 400m
20 Lunges
2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 Sit Ups
25 Bar Muscle Ups or 25 Strict Pull-ups
3. Lift
Find “1RM” Box Squat
Lite Class
3 Rounds:
Row 400m
20 Lunges
Then
100 Burpees
75 Kettlebell Swings
50 Sit Ups
25 Strict Pull-ups
June 16, 2017
1. Warm-up
Roxanne then 800m run
2. Conditioning
30:00 AMRAP
Partner 1 will complete a 30 calorie Row while partner 2 completes AMRAP of:
5 Power Snatches 115/75
10 Box Jumps 24"/20"
10 Power Cleans 115/75
*Remaining time in class will be for mobility
Lite Class
Same as regular class
June 15, 2017
1. Warm-up
1 mile run
2. Conditioning
30:00 AMRAP
Partner 1 completes 1 round and then Partner 2 completes 1 round
10 Double Unders
10 Wall Ball
10 T2B
10 Lunges with Med Ball OH (5 each)
*Once both partners complete a round, all movements go up by 2 reps.
*Remaining time in class will be for mobility
Lite Class
Same as regular class
June 14, 2017
1. Warm-up
AMRAP 10 Minutes:
100m run
5 Spidermans
10 Burpees
2. Conditioning
25:00 AMRAP Partner WOD
For time:
Partner 1 runs 400m while Partner 2 completes as many rounds of the following:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
*Pick up where your partner left off
*Use the remaining time to work on a skill movement
Lite Class
35:00 AMRAP Partner WOD
For time:
Partner 1 runs 400m while Partner 2 completes as many rounds of the following:
4 Thrusters
8 pull-ups
12 Hanging Knee Raises
*Pick up where your partner left off
June 13, 2017
1. Warm-up
2 Rounds:
15 Dumbbell Push Press
Run 800m
2. Conditioning
For Time:
W/ a Partner
AMRAP 16 Minutes
12-9-6
Push Jerk 115/85lbs
Bar Facing Burpees
Complete full WOD, then switch.
3. Lift
EMOM for 10 Minutes
3 Back Squats AHAP
Lite Class
30:00 AMRAP
Run 800m
12-9-6
Push Jerk
Bar Facing Burpees
50 Sit-ups