Workout of the Day (WOD)
May 10, 2018
- Warm-up
Speed Ladder Drills
- Skill Work
HS Hold on Wall
Freestanding HS
HS Walk
- Sprints
2 Rounds of
250m Row SPRINT!
150m Ski SPRINT!
.5 mile Bike SPRINT!
60M Shuttle SPRINT!
*Rest as needed between efforts
Lite Class
Buy In: Regular Class Sprints
Remaining Time AMRAP of
5 Pull-ups
10 Tricep Band Press Downs
15 Goblet Squats
May 9, 2018
- Warm-up
Foam Roll
Band Stretches on the Rig
- Abs for Days!
- Met-Con
13:00 AMRAP
10 Hang Power C&J 135/95
200m Run
10 OTB Burpees
100m Run
10 Thrusters 135/95
200m Run
Lite Class
Core Work then
10 ->2 Hang Power C&J
200m Run
10 ->2 OTB Burpees
100m Run
10 ->2 Thrusters
200m Run
May 8, 2018
- Warm-up
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
- PVC Snatch Warm-up followed by
BB Snatch Warm-up
- 20:00 to Build up to a Heavy Snatch Triple (not T&G)
After each set 1 set of 3
:10 chin over the bar hold + :05 Negative
- Conditioning
“Amanda”
9-7-5
Snatches 135/95
Ring Muscle-Ups
Lite Class
4 Rounds of
30 Slam Ball
30 Lunge Jumps
30 Burpees
300m Run
May 7, 2018
- Warm-up
20 Cal Row
20 Slow Air Squats with Perfect Form
20 Double Unders
Foam Roll
- Skill Work
Double Unders or Ring MU Strength Work
- Conditioning
For Time
30 Cal Row
100 Double Unders
30 Cal Bike
25 Cal Row
80 Double Unders
25 Cal Bike
20 Cal Row
60 Double Unders
20 Cal Bike
15 Cal Row
40 Double Unders
15 Cal Bike
10 Cal Row
20 Double Unders
10 Cal Bike
Lite Class
Same as Regular Class
May 4, 2018
1. Warm-up
1 mile run
2. Agility Work
3. Skill/Volume Work
EMOM 10
5 T2B
Remaining Time Plank
*Vary plank style every round
4. Gymnastics Conditioning
2 Rounds of Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3:00 and repeat
Lite Class
2 Rounds of
"Jackie" with 3:00 Rest in between
Row 1000m
50 Thrusters 45#
30 Pull-ups
May 3, 2018
1. Warm-up
2 Rounds of
Slow Bear Crawl Down/Back
Lunge Down/Back
Side Shuffle
10 Pass Throughs
10 PVC OHS
2. Snatch Skill Accessory Work
a. Snatch Grip Press or Push Press
b. Snatch Grip Press in OHS
c. Snatch Balance
d. Snatch Drop
3. Conditioning
10:00 AMRAP
1 Power Snatches 115/75
1 OHS 115/75
1 OTB Burpees
*Increase reps by 1 after each round
Lite Class
10 Hang Power Cleans
15 Sit-ups
100m run
9 Hang Power Cleans
15 Sit-ups
100m run
Down to
1 Hang Power Clean
15 Sit-ups
100m run
May 2, 2018
1. Warm-up
2 Rounds of
10KB DL
10 1 arm Russian KBS
10 1 arm KB Push Press
10 Goblet Squats
2. Oly/Strength
Every 2:00 complete for 5 Rounds
5 Deadlifts + 4 Hang Squat Cleans + 3 S2OH
3. Conditioning
50-40-30-20-10
Double Unders
20-15-10-5
KBS 70/53
Lite Class
22 DL
22 OHS
22 burpees
22 pull ups
22 DB squat cleans
*400m run after each exercise
May 1, 2018
1. Warm-up
2 Rounds of
50 Double Unders
30 Burpees
10 Pull-ups
2. 3 Part Conditioning with 2:00 Rest in between
a. 3 Rounds of
400m Run
3 Rope Climbs
b. 3 Rounds of
500m Row
10 Box Jumps 30”/24”
c. 3 Rounds of
.5 mile Bike
5 Bar Muscle-ups
3. Remaining Time for Mobility
Lite Class
"Morrison"
50-40-30-20-10
Wall balls
Box jumps
KBS
April 30, 2018
1. Warm-up
3 Rounds of
500m Row
10 Spidermans with w/twist
10 Lunges with plate OH
2. Back Squat Prep
2 Rounds of
Glute Activation (1:00 per side)
15 Kossack Squats each side
15 Empty Back Squats with: 03 pause at bottom
3. Strength
Back Squat
4x4@80% of 1RM
4. Bodybuilding Accessory Work
3 Sets of 10 of
DB Bench Press
Bicep Curls
Band Tricep Pushdown
Lite Class
8:00 to complete 60 burpees
8:00 to complete 3 laps
8:00 to complete "Annie" (50-40-30-20-10 Double Unders/Sit-ups)
8:00 to complete 2000m row
April 27, 2018
- Warm-up
We have some fun stuff for you today!
- Rowing Efficiency Drills
- Met-Con
10-8-6-4-2 C2B Pull-ups
5 Cal Bike after each set
Rest 1:00
2-4-6-8-10 C2B Pull-ups
5 Cal Bike after each set
Lite Class
Buy In: Regular class Met-Con then
Core Work:
Rower Pike-ups
Strict T2B
Ring Roll-outs
Back Extensions
Cash Out: Tabata Row with Burpee Penalty