Workout of the Day (WOD)
October 29, 2018
Warm-up
Slow Lunge Down/Back with hip flexor stretch each step
Glute Activation Down/back
Clam Shell x 20 each leg
Leg Swings x 10 Each Leg
Goblet Squat x 15
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Banded Ankle Distaction
Back Squats
Week 2 - 2 Reps @ 50% / 60% / 70% / 80% / 85% / 85%
Conditioning
7:00 AMRAP
5 Deadlifts 225/155
10 OTB Burpees
Lite Class
Class Warm-up
30-20-10
Goblet Squats
Burpees
Then
30-20-10
Deadlifts
Hanging Knee Raises
October 26, 2018
Warm-up
1 Mile Run then 2 Rounds of
Kip Swings x 10
Lunge Steps x 5 each leg
Couch Stretch x 2:00 per side
Banded Lat Stretch x 2:00 per side
5 rounds of
:30 HS hold/:30 rest
EMOM 5:00
Strict C2B Pull-ups x 5 or Bar Muscle-ups x 4 or Ring Muscle-ups x 4
:30 Max Effort Attempts for Max Calories on the Bike x 3 Rest as Needed
:30 Max Effort Attempts for Max Calories on the Ski Erg x 3 Rest as Needed
Lite Class
Mobilize and get prepped for Sprints!!
:30 on/:30 Rest x 10 rounds of each
Alternate between
Bike
Ski Erg
Sprints Down/back
October 25, 2018
Warm-up
15:00 Mobility
WOD Prep
3 Rounds of
15 Double Unders
10 Light KBS
5 Burpees
Hero WOD Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings 53/35
15 burpees
Lite Class
Class WOD
October 24, 2018
Warm-up
20 Burpees
PVC Pass Throughs x 10
PVC OHS x 10
Duck Walk x 15 feet with PVC OH forward and backwards
Snatch Barbell Warm-up
Every :90 Snatch x 3 (Full Snatch/Drop and Reset) x 6 rounds Start @50% and go up each round
For Time
60 Cal Bike
45 Wall Ball 20/14
30 Hang Squat Snatches 75/55
Remaining Time
Mobilize
Lite Class
1 Mile Run Warm-up then
Plank on Hands x 2:00
Bird Dog x 2:00 alternating side to side
Wall Sit x 2:00
4 Rounds of
20 Wall Ball
20 Cal Bike /Ski (switch each round)
20 DB Snatches (10 each arm)
October 23, 2018
Warm-up
Slow Lunge Down/Back with hip flexor stretch each step
Glute Activation Down/back
Leg Swings x 10 Each Leg
Goblet Squat x 15
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Back Squat
Week 1 of 6 - 2 Reps @ 50% / 60% / 75% / 80% / 80% / 80%
Conditioning
3 Rounds:
10 Clean and Jerks 135/95
400 Meter Run
Lite Class
Warm-Up!
Tabatas
Clam Shells x 4 Left Side
Clam Shells x 4 Right Side
Glute Activation Steps Right Leg
Glute Activation Steps Left Leg
50-30-10
Sit-ups
Air Squats
Class WOD
October 22, 2018
Warm-up
2 Rounds of
500m Ski
.5 Mile Bike
5 Spider-mans each leg
5 Scorpions Each leg
Shoulder Warm-up
1 set of the following
External Rotation x 20 each side
Band Pull Aparts x 20 each side
:30 Supinated Hang
:30 Pronated Hang
Gymnastics/Wod Prep
3 x 10 Kip Swings
2 x 10 T2B
1 x 10 Strict Pull-ups
Conditioning
10 -9-8-7-6-5-4-3-2-1
Box Jumps 24”/20”
Pull-ups
5-4-3-2-1
Side Shuffles
Finisher
Tabatas
Alternate between
Hollow Rocks
Superman Holds
Lite Class
1 Round of Class Warm-up
5 Rounds of Treadmill Sprints
1:00 on/:30 Rest (incline 3.0, speed AFAP)
Class WOD + Finisher if time allows
October 19, 2018
Warm-up
Leg Swings x 20 each way
Scorpions x 10 each side
Single Leg Glute Bridge x 20 each leg
Glute Activation x 20 steps each leg
Clam Shells x 20 each leg
Ankle/Hip Mobility
Back Squat Deload Week
5x5 @60% with a 3-3-3-0 Tempo
MetCon
“Helen”
3 RFT of
400m Run
21 KBS 53/35
12 Pull-ups
Lite Class
Class Warm-up then
Treadmill Sprints
10 Rounds of
:30 ME/:30 Rest
Bike
10 Rounds
5 Cal Sprint/:30 coast
Remaining Time:
AMRAP of
10 Burpees
20 Mountain Climbers
30 Russian Twists (no weight)
October 18, 2018
Warm-up
Group A: 1000m Slow Row
Group B: Foam Roll calves until A is done
Tabatas 4 sets of each alternating each time
Double Unders
Hollow Rocks
Shoulder Stability Work
Superset the following for 3 sets
External Rotation x 20 each arm
Band Pull Aparts x 20
PVC Band Pulldown in Hollow Position x 20
Handstand Push-up Practice
3 Rounds of
1:00 Max Effort/:30 Rest
Ski Erg
Box Jump 30”/24”
HSPU
Lite Class
Class Warm-up and Tabatas
5 Rounds of
1:00 Max Effort/:15 Rest
Ski Erg
Box Jump
HSPU/Push-up
KB SDHP
V-up or variation
October 17, 2018
Warm-up
3 Round of
200m Run
10 Kossack Squats
10 Lunges with Hip Flexor Stretch
Foam Roll
Conditioning
800m Run
14 Wall Ball 20/14
21 Power Snatches 95/65
400m Run
28 Wall Ball
15 Power Snatches
400m Run
42 Wall Ball
9 Power Snatches
800m Run
Lite Class
Class Warm-up then
800m Run
14 Wall Ball
42 KBS
400m Run
28 Wall Ball
28 KBS
400m Run
42 Wall Ball
14 KBS
800m Run
October 16, 2018
Warm-up
Air Squats x 25
Burpees x 20
Lunges x 15 each leg
Spidermans x 10 each leg
Empty Barbell
Hang Power Clean x 10
Front Squat x 10
Push Press x 10
Every :90 for 10 Rounds
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
(Start at 50% of 1 RM C&J and go up each time)
Met Con
10:00 Ladder
1 Hang Power Clean and Jerk
1 T2B
2 of each, 3 of each…
Finisher:
3:00 Bike Test
50 Cal/35 Cal
*Every cal short = 5 burpees. If you achieved this last week, you must beat your score. 5 burpees for every second over your previous time.
Lite Class
Class Warm-up then
10 down to 1 by 1 of
Hang Power Clean and Jerk 115/75
T2B
Sit-ups x 2