Workout of the Day (WOD)
March 8, 2018
1. Warm-up
4 Steady Rounds:
5 Squat Clean and Jerks 75/55
10 Cal Row
15 Sit-ups
2. Strength
EMOM 10:00
1 Squat Clean and Jerk @ 75% of your 1RM
3. Met-Con
AMRAP 15 Minutes
20 Double Unders
20 Hang Cleans 95/65lbs
20 Calorie Bike/Row
Lite Class
5 Rounds of
10 Hang Squat Cleans
8 OTB Burpees
6 Pull-ups
4 Thrusters
2 HSPU
*After completing every round Row 15 Calories and Bike 10 Calories
March 7, 2017
1. Warm-up
Lunge Down/Back with hip flexor Stretch x 2
Inch Worm Down/Back x 2
Burpee Broad Jump Down/Back x 2
Glute Activation Down/Back x 2
Leg Swings x 10 Front to Back and Side to Side
2. Double Under Work
:20 on/:20 off x 8 rounds
3. Planks
1:00 on/:20 Rest of
Push-up Position
Left elbow
Right elbow
Both elbows
4. 17.5 Retest
10 Rounds for Time of
9 Thrusters 95/65
35 Double Unders
(Strict 10:00 cap. Preserve the stimulus of the WOD by scaling accordingly to a weight you can go unbroken.)
Lite Class
Class Warm-up
Planks
Lots and Lots of unilateral work!
- Lunges with weight OH in one arm
- Suitcase carries
- 1 arm Ring Rows
- 1 arm KB Deadlifts
Be ready!
March 6, 2018
1. Warm-up
3 Rounds:
25/20 Calories on Bike
:30 Nose and Toes hold
10 Hang Squat Cleans 95/65lbs
2. Strength
Back Squat 5×3 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.
3. Met-Con
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
Lite Class
3 Rounds of
10 – 1 Arm KB Thrusters (Left)
10 T2b
10 – 1 Arm KB Thrusters (Right)
10 Bar Rollouts
Then
4 Rounds of
10 Deadlifts
10 Lateral Burpees
Then
Planks
March 5, 2018
If you are redoing 18.2, you must sign up for a heat here:
https://docs.google.com/spreadsheets/d/1mwzs04ocnS8h-UFVjcZ3R40xjPrtS9PgOYHG031Uxqw/htmlview
1. Warm-up
2 Rounds of
15 Wall Balls
10 Burpees
5 Strict Pull-ups
2. Mobilize and Set up for the WOD
3. 3 Part Met-Con
a. 12:00 Cindy (5 Pull-ups/10 Push-ups/15 Squat Jumps)
b. 8:00 to complete 1--->10 Ladder of KBS/2x Sit-ups (rest remaining time)
c. 12:00 Partner Bike Intervals 10 Cal work/rest
Lite Class
10 Rounds of Cindy then
Complete 1--->10 Ladder of KBS/2x Sit-ups then
complete 1--->10 Ladder of Wall Ball/ Bike for Cal
March 2, 2018
12:00 to Complete
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean
Lite Class
18.2 then
1 Mile Run
March 1, 2018
1. Warm-up
3 Rounds:
20 Empty Bar Front Squats
20 Calorie Row
2. Strength
EMOM 10:00
1 Clean + 1 Hang Squat Clean @70% of 1RM
3. Met-Con
AMRAP 15 Minutes
25 Air Squats
15 Shoulder to Overhead 75/55lbs
5 Strict Pull-ups
Lite Class
50ft 1arm OH Carry x 2 rounds each arm
50ft 1arm Suitcase Carry x 2 rounds each arm (Heavy)
1arm Bent Over KB Row x12 x 2 rounds each arm
50ft 1arm OH Lunge Steps x 2 rounds each arm
50 Double Unders
*3 Burpees EMOM
February 28, 2018
1. Warm-up
3 Rounds of
200m Run
5 Spidermans each side
10 Kip Swings
2. Met-Con
15:00 AMRAP
5 Hang Squat Snatches 115/75
10 Burpees Over the Bar
20 Double Unders
3. Planks
1:00 on hands, right elbow, left elbow and both elbows
4. Mobilize
Couch Stretch
Pigeon Stretch
Foam Roll Lower Body and Upper Back
Band Stretch from the Rig
Lite Class
50-40-30-20-10
Wall Ball
Flutter Kicks
KBS (Russian)
Double Unders
February 27, 2018
1. Warm-up
3 Rounds:
15 Push Press
25 Air Squats
200m Run
2. OLY
Front Squat 4×4 (Start around 80%)
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.
3. Met-Con
6 Rounds:
12 Deadlifts 155/105#
6 Thrusters 155/105#
200m Run
Lite Class
EMOM - 6 Rounds
10 Pull-ups
12 Burpees
20 Sit-ups
24 Mountain Climbers
1:00 Plank (change each round)
1:00 Wall Sit
February 26, 2018
18.1 or
1. Warm-up
5 Rounds of
5 Burpees
10 Russian Kettlebell Swings (5 Left/5 Right)
2. Met-Con
5 Rounds:
20/15 Calorie Bike
16 KB Front Rack Lunges 53/35
12 Handstand Push-Ups
3. Mobilize
Lite Class
5 Rounds
15 Push Presses
15 Calorie Bike
15 Med Ball Cleans
15 Calorie Row
February 23, 2018
Open WOD
Lite Class
Coach Warm-up
2 Rounds of
1:30 Plank on Hands
Rest :15
1:30 Wall Sit
Rest :15
2 Rounds
1:30 Plank on Elbows
Rest :15
1:30 Split Squat
Rest :15
2 Rounds
1:30 Mountain Climbers
Rest :15
1:30 Opposite Arm/Leg
Rest :15
2 Rounds of
1:30 Elbow, Elbow, Hand, Hand
Rest :15
1:30 Squat Hold at Parallel
Rest :15