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Workout of the Day (WOD)

January 25, 2018

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
 

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
 

Lite Class

20-16-12-8-4

Split Squat with OH Press Left Leg Forward  (DB in right arm) Press OH as you lower in Split Squat
 Deadlifts
 Bar Rollouts
 Split Squat with OH Press right Leg Forward  (DB in Left arm) Press OH as you lower in Split Squat
Kossack Squats
Tricep Pushdown with band on rig

January 24, 2018

1. Warm-up
Floss Ankles
3 Rounds:
6 Strict Pull Ups
12 Sit Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpees
30 Dumbbell Snatch 50/35lbs
 

Lite Class

5 rounds of 1:00 Max Effort/:15 Rest

Wall Ball 
Hollow Rock
Bike
Pull-up
Push Press
KBS

January 23, 2018

1. Warm-up
Floss Elbows
Then
2 Rounds:
15 Squat Jumps
15 Overhead Walking Lunge Steps 95/65lbs

2. Strength
1RM Misfit Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
 

3. WOD
For Time:
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
800m Run
 

Lite Class

5 Rounds of

Run 400m 
15 Hang Squat Cleans
15 Sit-ups
15 Bar Facing Burpees

January 22, 2018

1. Warm-up
Floss Quads above the knee
Then
2 Rounds
Bike/Row 1k
30 Alternating Jumping Lunges

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 HSPU (Open Standard)
15 Hang Power Snatch 95/65lbs
 

Lite Class

5 Rounds of

Partner 1: Row 200m ME
Partner 2: Complete 10 Double KB Thrusters then rest remaining time
Then 5 rounds of
Partner 1: Run 200m ME
Partner 2: Complete 10 Burpees then rest remaining time

Once all of the rounds are completed, each partner takes a kb and
lunges 50ft with the kb overhead in right arm and 50ft with the kb overhead in left arm x4 rounds

January 19, 2018

1. Warm-up
4 Steady Rounds:
:30 Nose and Toes
12 Kettlebell Swings

2. Oly
Squat Clean 4×5 @75-80%
Bike 1k (slow/steady) for Rest between sets.
 

3. Interval 
EMOM for 10 Minutes
Max Rep Strict Pull Ups
Max Calories on Bike
(Alternate Movements.)
 

Lite Class

5 Rounds of

EMOM

1: Back Squat x 15

2: DB Push Press x 20

3: Front Squat x 15

4: DB Snatch x 12 each arm

5: 20 Russian Twists

6: 200m Run

 

January 18, 2018

1. Warm-up
3 Steady Rounds:
7 OHS w/Empty Bar (:03 hold in bottom each rep)
10 Spidermans

2. OLY 
Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
(Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat)
You can build throughout sets.

3. Interval 
3 Rounds:
:90 Max Box Jump Overs 24/20″
:30 Rest
:90 Power Snatch 95/65lbs
:30 Rest
 

Lite Class

Partner WOD

2 rounds of (Each partner will end up doing 60 step ups on each leg.  Step up is the timer)

Partner 1: Plank variation

Partner 2: 30 Step ups (One side)

2 rounds of (When both done, switch)

Partner 1: 15 Box Push-ups

Partner 2: 15 Hanging Knee Raises

2 Rounds of

Partner 1: 20 Lunge Jumps each leg

Partner 2: Rest

2 Rounds of

Partner 1: 10 Sprints in gym

Partner 2: Wall Sit until partner 1 is done

If done quickly, go back to the top

 

 

January 17, 2018

1. Warm-up
4 Steady Rounds:
10 Lunge Steps with Dumbbells
Bike 10 Calories

2. Strength
Push Jerk
5×3 @ 85%
 

3. Interval 
4 Rounds:
AMRAP 2 Minutes
DB Thrusters 50/35lbs
Max Double Unders in remaining time.
Rest 2:00
*Thrusters
R1 – 25
R2 – 20
R3 – 15
R4 – 10
 

Lite Class

10,8,6,4,2 of the following

Power Clean

Front Squat

Push Press

Thruster

25 Sit-ups

25 Cal Bike/Ski

January 16, 2018

1. Warm-up
3 Steady Rounds:
10 Strict Pull Ups
Run 200m

2. OLY 
Power Clean Singles @75%+
Drop and Reset
4 Rounds:
2:00 on
3:00 off

3. Met-Con 
AMRAP 8 Minutes
8 Hang Power Cleans 155/105lbs
8 Handstand Push-Ups

Lite Class

1000m Row Buy In 
50 Burpees
50 KBS
50 Goblet Squats
25 Burpees
25 KBS
25 Goblet Squats

800m run Cash Out

January 15, 2018

1. Warm-up
5 Steady Rounds:
5 Good Mornings w/Empty Bar
5 Light Goblet Pause Squats

2. Strength
Back Squat 5×5 @ 90% 5RM

3. Met-Con 
7 Rounds:
15/9 Calorie Bike
15 Sumo DLHP 75/55lbs

Lite Class

10 HSPU  
15 Deadlifts
25 Box Jumps
50 Pull-ups
100 WallBall

200 Double Unders

400m weighted run

January 12, 2018

1. Warm-up

4 Steady Rounds:
:30 Squat Hold
12 Overhead Walking Lunge Steps w/ Plate

2. Oly
Squat Snatch 4×5 @70-75%
Jog 800m for Rest between sets.

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs
 

Lite Class

3 Rounds http://www.viagrabelgiquefr.com/ of 

30 Squat cleans
30 Pull-ups
Run 800 meters

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