Workout of the Day (WOD)
December 13, 2018
Warm-up
2 Rounds of
400m run
10 Empty Bar Hang Power Cleans
10 Good Mornings
10 Scorpions each side
10 World’s Greatest Stretch each side
Front Rack Mobility Drills
Power Clean Practice
15:00 to Build up to a Heavy Set of 5 T&G Power Cleans
Conditioning
Partner WOD
3-3:00 Rounds with 3:00 Rest
1 Sprint Down/Back + 1 Power Clean 165/110
2 Sprints Down/Back + 2 Power Cleans 165/110
Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes
Lite Class
Class Warm-up
3 Rounds of Each Movement
2:00 Work/2:00 Rest Alternating Between Movements each round
1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.
Rest 2:00
1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps
Rest 2:00
1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps
December 12, 2018
Warm-up
30 Burpees to get some blood flow then
10 pass Throughs
10 PVC OHS
Shoulder Stability
Band External Rotation x 10 each way
Plank Plus x 1:00
Snatch Prep- Coach Led
Snatch Practice
4 Singles @50%
4 Singles @60%
4 Singles @65%
3 Singles @70%
3 Singles @75%
2 Singles @80%
1 Single @85%
1 Single @90%
3 attempts @95%+
Conditioning
3-5:00 AMRAPs
10 Cal Bike
30 Double Unders
Rest 1:00
Then
10 Cal Ski
30 Double Unders
Rest 1:00
10 Cal Row
30 Double Unders
Lite Class
2 Rounds of
1:00 of the following
Lunges
Plank - Elbows
Air Squats
Spidermans
Wall Sit
3-7:00 AMRAPs
10 Cal Bike
30 Double Unders
Rest 1:00
Then
10 Cal Ski
10 Burpees
Rest 1:00
10 Cal Row
15 Sit-ups
December 11, 2018
Warm-up
3 Rounds of
25 Perfect Strokes on the Rower
10 Push-ups
10 Step Back Lunges with :05 hold per side to stretch hip flexors
Core Work
2 Rounds of
:45 Plank on Hands
Rest :15
:45 Plank on Left Elbow
Rest :15
:45 Plank on Right Elbow
Rest :15
:45 Hollow Hold
Rest:15
Gymnastics Practice
Pull-ups
Conditioning
15:00 AMRAP
250m Row
10 Box Jumps 30/24”
5 Bar Muscle-ups
Lite Class
Class Warm-up + Core Work
25:00 AMRAP
500M Row
40 Step ups (20 each leg and weighted)
30 Flutter Kicks (1,1,2,2…)
20 Box Dips
10 Pull-ups
December 10, 2018
Warm-up
Line Drills
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Front Squat/Back Squat
4 Sets of 4 Front Squats/8 Back Squats @50% of your 1RM Front Squat
Conditioning
15-12-9
S2OH 135/95
Lateral OTB Burpees
Deadlifts 135/95
Lite Class
Group Warm-up
Mobility
EMOM 6:00
4 Front Squats/8 Back Squats
Then
Ascending Ladder (3, 6, 9, 12…)
S2OH
Sit-ups
Deadlifts
Lateral OTB Burpees
Ring Row
December 7, 2018
Bike 25 Cals
Run 200m
Bike 20 Cals
Run 200m
Bike 15 Cals
Run 200m
Bike 10 Cals
Run 200m
Foam Roll Lats
Banded Lat Stretch x 2:00 Per Side
Ring Muscle Up Strength Drills
Pull-up with Isometric Hold (high as you can with :03-:05 Hold) x 10 reps
Bent Over Rows with 3331 Tempo (3-5 reps) x 4 sets
Ring Holds with Bands (3-5 reps) x 4 sets
Conditioning
150 Wall Ball with 4 T2B every :45
Lite Class
KBS
Box Jumps
Wall Balls
December 5, 2018
Warm-up
5:00 Foam Roll then
20 Air Squats
10 Empty Bar Back Squats
10 Good Mornings
10 Empty Bar Front Squats
Mobility
Accumulate 1:00 Supinated Hang and 1:00 Pronated Hang
Pigeon Stretch x 2:00 Per Side
Couch Stretch x 2:00 Per Side
For Time
1000m Row or 800m Run
9-7-5
Back Squats 225/155
Front Squats 185/125
HSPU
1000m Row or 800m Run
Lite Class
Class Warm-up then
4 Rounds of
500m Row
25 Wall Ball
Rest 2:00
4 Rounds of
300m Row
20 Russian Twists
Rest 2:00
4 Rounds of
100m Row Sprint
5 HSPU
December 4, 2018
Warm-up
Lunge Down/Back with Hip Flexor Stretch
Leg Swings x 10
Band Pull Aparts x 20
Kip Swings x 10
PVC pass throughs x 10
PVC OHS
Snatch Barbell Warm-up
Warm-up to 50% of your 1RM Snatch then
3 Snatches @50% + 5 Strict Pull-ups
3 Snatches @55% + 5 Kip Swings
3 Snatches @60% + 5 Kipping Pull-ups
3 Snatches @65% + 5 C2B Pull-ups
3 Snatches @70% + 3 C2B Pull-ups
3 Snatches @75% + 3 C2B Pull-ups
3 Snatches @80% + 3 C2B Pull-ups
Conditioning
Open WOD 17.3
*Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lb)
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lb)
* Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lb)
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lb)
* Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lb)
* Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (265/185 lb)
This will be a 12:00 AMRAP if you don’t make the time cap.
Lite Class
Class Warm-up then
21-18-15-12-9-6-3 of
Box Jumps
Pull-ups
Hang Power Snatches
Slam Ball
Sit-ups
December 3, 2018
Warm-up
500m Row
500m Ski
400m, 300m, 200m, 100m of each
Spidermans x 10
Scorpions x 10
Lunges x 10 each leg
Partner WOD (Partner 1 Works then Rests While Partner 2 Works)
5 Rounds each of
:30 ME Bike
1:00 ME Burpees
5 Rounds each of
:30 ME Ski
1:00 ME Double Unders
Remaining Time at your own pace
4 sets of
20 Hollow Rocks
10 Bird Dog each side
Lite Class
5 Rounds of
1:00 ME Bike
Rest :20
1:00 ME Double Unders
Rest :20
1:00 ME Row
Rest :20
1:00 ME Burpees
Rest:20
1:00 ME Lunges
Rest :20
1:00 ME Ski
November 30, 2018
Warm-up
Gymnastics Warm-up
2:00 Banded Lat Stretch per side
1:00 Door Jamb Stretch per side
Volume Work
20:00 alternating between the following:
Even minutes: 5 Strict C2B Pull-ups
Odd Minutes: 5 HSPU (Strict if possible)
Partner WOD
50 Partner Med Ball Sit-ups
100 Wall Ball 20/14
150 Cal Ski Erg
100 Wall Ball
50 Partner Med Ball Sit-ups
Lite Class
Class warmup and WOD
November 29, 2018
Warm-up
3 Rounds of
200m Run
5 Front Squats
5 Push Presses
5 Thrusters
Barbell Prep
20 Band Pull Aparts
20 Band Rows in Squat Position on the rig
Banded Front Rack Stretch
Barbell Work (3x 135/95, 165/115, 195/135)
Every :45 complete
3 Power Cleans
3 Squat Cleans
3 S2OH
3 Thrusters
2-4-6-8-10 Thrusters 115/75
*200m run before every set of Thrusters
Lite Class
Class Warm-up then
200 Meter Run before every set of Thrusters
2-4-6-8-10-10-8-6-4-2