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Workout of the Day (WOD)

October 27, 2017

1. Warm-up
1 Round:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
400m Run

2. Strength
Back Squat
Speed Work
8×3 @ 60%

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
 

4. Conditioning 
Remaining Time Run at a moderate pace.

Lite Class

5:00 of Lunge Steps

5:00 Alternating between Plank and Wall Sit

5:00 Row

5:00 Alternating between 20 Sit-ups and 50 Singles

5:00 50m Run out and back

5:00 Alternating between 10 Burpees and 10 KBS

1 Mile Cool Down Run

*:45 rest between sets

October 26, 2017

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×4 @ 80%
 

3. Met-Con
AMRAP 15 Minutes
Bike 1k or Row 750m
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar
 

Lite Class

1 Mile Buy In then

3 rounds of
100 Flutter Kicks
30 Dumbbell Snatch
15 Toes to Bar
30 Dumbbell Goblet Squats

October 25, 2017

1. Warm-up
3 Rounds:
10 Jumping Squats
100m run
10 Pull-ups

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%
 

3. Interval 
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00
 

Lite Class

50-40-30-20-10
KBS
Double Unders
Sit-ups
Rest 1:00 after you complete the sit-ups for the round you are on.

October 24, 2017

1. Warm-up
2 Rounds:
:60 Banded Glute Activation
40 Calorie Row
20 Good Mornings

2. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%
 

3. Met-Con
AMRAP 16 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs
 

Lite Class

AMRAP 35 Minutes
Run 200m
15 Power Snatch
2 Rope Climbs
Run 200m
15 Lunges each leg
2 Pull-ups*

*Increase pull-ups by 2 each round

October 23, 2017

1. Warm-up
4 Rounds:
:30 Supinated Hang from Pull Up Bar
10 Single Arm Dumbbell Thrusters
(switch arms each round)
20 Calorie Bike/Row

2. OLY
Snatch
6×3 @ 70-75%

3. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike
(Take bar from the rack.)
 

Lite Class

For Time:
15 Back Squats From the Rack
20 Calories on Bike/Row
12 Back Squats
20 Calories on Bike/Row
9 Back Squats
20 Calories on Bike/Row
6 Back Squats
20 Calories on Bike/Row
3 Back Squats
20 Calories on Bike/Row

October 20, 2017

1. Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
800m run

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk
 

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
 

Lite Class

2 Rounds For Time
50 Burpee Box Jumps
40 OHS or Front Squats
30 Pull-ups 

October 19, 2017

1. Warm-up
3 Steady Rounds:
12 KBS 53/35
Run 100m
:30 Goblet Squat Hold
Run 100m

2. Strength
Find a 1RM Front Squat

3. Interval
4 Rounds:
AMRAP 3 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50lbs
Rest :60
Score is total DB Snatch.

Lite Class

5 Rounds:
AMRAP 5 Minutes
20 Wallballs 30/20lbs
15 Toes to Bar
100m run
Rest :60

October 18, 2017

1. Warm-up
Steady Through
2:00 Banded Glute Activation
3:00 Row
30 Push Press 95/65

2. Strength
In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
Use Rack
 

3. Interval
Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.
 

Lite Class

Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Burpees

*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning. 

October 17, 2017

1. Warm-up
4 Steady Rounds:
10 Jump Squats
10/7 Calorie Bike/Row
10 Good Mornings 

2. Strength
Find a 3RM Back Squat

3. Met-Con
3 Rounds:
50m Farmer’s Carry
140/90lbs per hand
Run 400m
 

Lite Class

400m Lunge Buy In Then

3 Rounds of 
15 Push Press
20 Squat Jumps
Run 400m

October 16, 2017

1. Warm-up
3 Steady Rounds:
:30 Supinated Hang from pull up bar
8 BTN Push Press into 8 OHS
8 Front Squats

2. OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
 

3. Met-Con
3 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders
 

Lite Class

5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
400m run 
8 Push Jerk 185/135lbs
25 Double Unders

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