Workout of the Day (WOD)
August 17, 2018
Warm-up
Line Drills
Tabata Double Unders
Bar Muscle-up Drills
Chipper
50 Burpees
40 Sit-ups
30 Air Squats
20 Pull-ups
10 HSPU
Lite Class
50 Burpees
40 Sit-ups
30 Air Squats
20 Pull-ups
10 HSPU
50 Cal Bike
40 Sit-ups
30 Air Squats
20 Pull-ups
10 HSPU
August 16, 2018
Warm-up
2 Rounds of
200m run
10 PVC pass Throughs
10 PVC OHS
Snatch Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Snatch from Position 1 x 5 (last one catch then lower on to back)
Good Morning x 5
Snatch Grip Push Press x 5 (last one Hold OH)
OHS x 5
Oly
Snatch Practice
8x1 @80% of 1 RM
Conditioning
For Time
400m Run
15 Power Snatches 95/65
400m Run
15 Hang Squat Snatches 95/65
400m Run
15 OHS 95/65
Lite Class
2 Rounds of
400m Run
15 DB Snatches each arm
400m Run
15 DB Thrusters each arm
400m Run
15 Burpees over the DB
August 15, 2018
Warm-up
Foam Roll
Upper Back
Hamstrings
Quads
It Band
Calves
Squat Prep
Glute Activation x 1:00 per side
Kossack Squat x 10 per side
Clam Shell x 20 per side
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
3 Sets of
4 Front Squats/8 Back Squats @80% of 1 RM Front Squat
6:00 AMRAP
10 Front Rack Lunges 95/65
10 OTB Burpees
Lite Class
400m Run then
Squat Prep
Glute Activation x 1:00 per side
Kossack Squat x 10 per side
Clam Shell x 20 per side
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
10 Down to 1 by 1 of
Front Rack Lunges
Push Press
Double Sit-ups
Finisher
4 rounds of
1:00 Plank
1:00 Wall Sit
August 14, 2018
Warm-up
500m Row
400m Run
10 Step ups
10 Box Jumps
10:00 to mobilize
Partner WOD
1000m Row each
60 Box Jumps (split between partners) 24/20’
500m Row each
40 Box Jumps (split between partners) 30/24”
250m Row each
20 Box Jumps (split between partners) 36/30”
800m Run together
Lite Class
Class WOD
August 13, 2018
Warm-up
Lunge Down/Back with :03 hold each step to stretch hip flexors x 2
15 Burpees
Side Shuffle Down/Back x 2
15 Burpees
Strength/Oly
Build up to 50% of your 1RM C+J then
6:00 EMOM (add 5-10# every other set)
3 T&G Power Cleans + 2 Front Squats + 1 Thruster
Pre WOD Prep
Banded Lat Stretch
Kip Swings x 10
Strict Pull-up x 5
Kipping Pull-up x 5
3 Rounds of
3 Thrusters
3 C2B Pull-ups
For Time:
15-12-9
Thrusters 135/95
C2B Pull-ups
Lite Class
15 Thrusters
15 Pull-ups
15 Burpees
400m Run
12 Thrusters
12 Pull-ups
12 Burpees
400m Run
9 Thrusters
9 Pull-ups
9 Burpees
6 Thrusters
6 Pull-ups
6 Burpees
3 Thrusters
3 Pull-ups
3 Burpees
August 10, 2018
Warm-up
800m Run
400m Row
20 Calorie Assault Bike
3 Groups with 2:00 Rest between Stations
- 2:00 ME Assault Bike for Calories followed by 2:00 Rest
- 200m Sprints equal work to rest ratio for 12:00
- 2:00 ME Row for Meters followed by 2:00 Rest
Finisher
3 Rounds of
:45 ME Battle Ropes
Rest as needed between efforts
Lite Class
Same as Regular
August 9, 2018
Warm-up
20 Air Squats
20 Spidermans (10 each side)
20 Burpees
Hip Prep
2 Rounds of
1:00 Glute Activation each side
20 Clam Shell each side
20 Kossack Squats (10 each side)
20 Adductor Plate Pulls (10 each side)
Front Squat/Back Squat
4 Sets of
4 Front Squats/8 Back Squats @75% of your 1RM Front Squat
Conditioning
5:00 AMRAP
10 KBS 53/35
10 Wall Ball 20/14
Rest 1:00
5:00 AMRAP
10 KBS 53/35
10 Wall Ball 20/14
Lite Class
2 Rounds of Class Warm-up
1 Mile Run then
Remaining Time AMRAP of
15 Half Burpees (Josh will demo)
15 Back Squats
15 KBS
15 Hanging Knee Raises
August 8, 2018
Warm-up
10:00 AMRAP
100m Run
5 Good Mornings
5 Hang Power Cleans
5 Front Squats
5 Push Presses
Clean and Jerk Practice
3 Singles @50%
3 Singles @60%
2 Singles @65%
2 Singles @70%
2 Singles @75%
2 Singles @80%
1 Single @85%
1 Single @90%
3 attempts @95%+
For Time:
1 Round of
400m Run
60 Double Under
21 Hang Power Cleans 115/80
7 HSPU
2 Rounds of
200m Run
40 Double Unders
15 Hang Power Cleans
5 HSPU
3 Rounds of
100m Run
20 Double Unders
9 Hang Power Cleans
3 HSPU
Lite Class
Class Warm-up then
For Time:
1 Round of
800m Run
80 Double Under
21 Hang Power Cleans
7 HSPU
2 Rounds of
400m Run
40 Double Unders
15 Hang Power Cleans
5 HSPU
3 Rounds of
200m Run
20 Double Unders
9 Hang Power Cleans
3 HSPU
August 7, 2018
Warm-up
20 Calorie Row
Then 3 Rounds of
10 PVC OHS
10 Lunge Steps with PVC OH
10 Squat Jumps
Mobility
Pigeon Pose x 2:00 per side
Couch Stretch x 2:00 per side
Ankle Mobility X 1:00 per side
Accumulate 1:00 Supinated Hang from Rig
Row Technique
Coach Led
20 Strokes (Leg Drive)
20 Strokes (Leg Drive + Hips)
20 Strokes (Leg Drive + Hips + Pull)
Conditioning
21-15-9
Hang Squat Snatch 95/65
Row for Calories
Finisher
Tabata Hollow Rocks
Lite Class
21-15-9
OHS
Row for Calories
Rest 2:00
21-15-9
Push Press
Row for Calories
Rest 2:00
21-15-9
OTB Burpees
Row for Calories
Finisher
Tabata
Alternate between
Sprints in gym and Hollow Rocks
August 6, 2018
Warm-up
2 Rounds of
4:00 Lunge
3:00 Burpees
2:00 Alternating every :30 Plank Plus + Supinated Hang from Rig
1:00 Side Shuffles
Complete the following Not For Time
30 Strict C2B Pull-ups or 30 Strict Pull-ups
30 Strict Tempo Ring Dips or Bar Dips (3131)
30 T2B
30 Squat Pressout with :05 hold in the bottom of each rep just below parallel (10# bumper plate)
12:00 AMRAP
30 Sit-ups
15 Box Jumps 24”/20”
5 Bar Muscle-ups
Lite Class
1 Round of Class Warm-up then
10:00 AMRAP
10 Box Jumps
10 Box Push-ups
10 Sit-ups
Rest 1:00
10:00 AMRAP
10 Weighted Step ups each leg
10 T2B
10 Burpees
Rest 1:00
10:00 AMRAP
10 Bulgarian Split Squats each leg
10 Pull-ups
10 Hollow Rocks