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Workout of the Day (WOD)

July 31, 2017

1. Warm-up
Row/Bike 100 Calories

2. Conditioning
For Time:
25 Overhead Squats 155/105lbs
100 Double Unders
20 Overhead Squats
75 Double Unders
15 Overhead Squats
50 Double Unders
10 Overhead Squats
25 Double Unders
5 Overhead Squats

3. Lift
Box Squat
6×4 @ 80%+

Lite Class*

25 Back Squats
100 Double Unders
20 Front Squats
75 Double Unders
15 Back Squats
50 Double Unders
10 Front Squats
25 Double Unders
5 Overhead Squats

*Row/Bike 25 Calories after every completed set of Double Unders

July 28, 2017

1. Warm-up
3 Steady Rounds:
10 Squat Jumps
10 Pull Ups
10 Dumbbell Squat Snatch 50/35lbs

2. Conditioning
For Time:
Row 2k
Then
15 Rounds of Cindy

3. Lift
Bench Press
5×3 @ 90%+ 2RM

Lite Class

Same as regular class 

July 27, 2017

1. Warm-up
Row 500m
5:00 set up and Go!

2. Conditioning
“Small”
3 Rounds:
1000m Row
50 Burpees
50 Box Jumps 24/20″
800m Run

3. Lift
Power Snatch
7×1 90%+

Lite Class

Same as regular class

 

July 26, 2017

1. Warm-up
800m Run
Then
Floss Shoulders

2. Conditioning
For Time:
30 Hang Power Cleans 135/95lbs
10 Burpee Muscle Ups
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

3. Lift
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent

Lite Class

1 Mile Run then

10 Burpees

10 Pull-ups

Down to 1 by 1

Then

10 Thrusters

10 KBS

Down to 1 by 1

July 25, 2017

1. Warm-up
3 Rounds:
:30 Goblet Squat Hold
Row 250m
10 Kipping Ring Dips

2. Conditioning
For Time:
Row 40/32 Calories
20 Back Squats 205/135lbs
Row 30/24 Calories
15 Back Squats
Row 20/16 Calories
10 Back Squats

3. Lift
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM

Lite Class

2 rounds of 

Row 40 Calories

Run 800m

20 Back Squats

Row 30 Calories

Run 400m

15 Back Squats

Row 20 Calories

Run 200m

10 Back Squats

July 24, 2017

1. Warm-up
Row 2k

2. Conditioning
AMRAP 12 Minutes
7 Push Press 165/115lbs
14 Box Jump Overs 24/20″
21/15 Calorie Row

3. Lift
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
 

Lite Class

5 rounds of 

 

7 Push Press

14 Box Jumps or 14 step ups each leg

21 Calorie row

28 Sit-ups 

35 Mountain Climbers

July 21, 2017

1. Warm-up
4 Rounds:
100m run
5 Strict Pull Ups

2. Conditioning
AMRAP 20 Minutes:
Run 200m
1 Legless Rope Climb

3. Lift
Strict Press
10×2
As Heavy As Possible

Lite Class

100 Thrusters*

*Every 90 seconds complete
100m run
5 Burpees
 

July 20, 2017

1. Warm-up
Move Steady Through
Run 400m
30 Snatch Balance 75/55lbs
Run 400m

2. Conditioning
“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down across seven sets.

Lite Class

AMRAP 30 Minutes
10 Push Press
10 Kettlebell Swings
10 Box Jumps
10 Pull-ups

July 19, 2017

1. Warm-up
10 Minute Steady Bike/Row/Run
Then
Floss Hip Flexors

2. Conditioning
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

3. Lift
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent

Lite Class

Tabatas
5 rounds of
Sit-ups
Double Unders
Burpees
Plank with right leg up
Plank with left leg up
Plank with right arm up
Plank with left arm up
High Knee Sprints
Wall Sit right leg extended
Wall Sit left leg extended
KB Deadlift
Goblet Squat
 

July 18, 2017

1. Warm-up
3 Rounds:
:30 Handstand Hold
Run 200m
10 Strict Pull Ups

2. Conditioning
For Time:
50 Wallballs 30/20lbs
50/35 Calories Row
50 Power Snatch 75/55lbs

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets.
(Heavier than last time)

Lite Class

20 Wall Ball
200m run
18 Wall Ball
200m run
16 Wall Ball
200m run
14 Wall Ball
200m run
12 Wall Ball
200m run
10 Wall Ball
200m run
8 Wall Ball
200m run
6 Wall Ball
200m run
4 Wall Ball
200m run
2 Wall Ball
200m run

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