WOD Archive for August 2020
August 31, 2020
General Warmup
1:00 Jump Rope
10 Push Ups
1:30 Jump Rope
15 Push Ups
2:00 Jump Rope
20 Push Ups then
20 Leg Swings (front to back)
Strength
Strict Pull-ups
EMOM 10
Pick a number that you can maintain for all 10 sets. Keep it on the easier side if you have not done any pull-ups since the shutdown. Feel free to even skip a few rounds to keep the volume down.
Conditioning
4 Rounds For Time
6 KB Snatch 53/35 (right arm)
6 KB OH Lunge Steps 53/35 (right arm)
6 KB Snatch 53/35 (left arm)
6 KB OH Lunge Steps 53/35 (left arm)
400m Run
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
August 28, 2020
Mobility/Activation Recommendation
2:00 Adductor Mash, Per Side
General Warm Up
1:00 of 10m Side Shuffle Shuttles
Then
10 Burpee to Target
10 Muscle Snatches
6 Burpee to Target
10 Muscle Snatches
4 Burpee to Target
10 Muscle Snatches
Strength
Deadlift
Build to a heavy set of 4
Conditioning
AMRAP 15 Minutes
Row 400m
10 Devil's Presses 40/25s
Run 300
20 Burpees
Parking Lot/At Home WOD
General Warmup
10 Spidermans each side
10 Scorpions each side
10 A Frame Toe Touches each side
Mobility
Pigeon Pose x 2:00 per side
Hip Flexor x 2:00 per side
Calf Stretch for Ankle Mobility x 2:00 per side
Strength
EMOM 10
Complete 5 Floor Presses each side + 5 Bent Over Rows each side
These movements are single arm 50/35
Conditioning
For Time
18 Burpees
18 DB Thrusters 50/40s
Rest 2:00
15 Burpees
15 DB Thrusters 50/40s
Rest 1:30
12 Burpees
12 DB Thrusters 50/40s
Rest :30
9 Burpees
9 DB Thrusters 50/40s
Rest :15
6 Burpees
6 DB Thrusters 50/40s
Accessory Work
5 Rounds of
25 Bicycles each side
10 Bird Dogs each side
August 27, 2020
General Warm Up
2:00 of Forward Fold
Then
20 Medicine Ball Cleans
20 Band Pull Aparts
20 Calorie Row
Strength
Front Squat
6x3 @65%
Tempo Down, Speed up
Mount Neverest
9-15-21-27
Overhead Squat 95/65lbs
Chest to Bar Pull Ups
Accessory Work
4 Rounds
70m Sled Push Shuttle (35m out, 35m back)
Rest 3:00 between rounds
Rounds 1 and 4 perform the sled shuttle with
an empty sled. You may add weight to the
sled as long as the pace stays sprint-y
Parking Lot/At Home WOD
General Warm Up
3 Rounds
10 Cossack Squats
10 Spidermans (5 per side)
10 Pass Throughs
10 PVC OHS
Snatch Warmup then
Every :90 for 8 Rounds
Snatch + OHS + Hang Snatch + OHS
Conditioning
Sled WORK!!
Accessory Work
*Tabata Flutter Kicks
*Tabata is 8 Cycles of :20 Work, :10 Rest
August 26, 2020
General Warm Up
500m Row
Then
3:00 of Dumbbell Yoga*
Without putting the bar down, move through different
movements to get loose.
Ie. Good mornings, ohs, hang snatches, lunges etc.
Strength
Every 2:00 for 12:00
Above Knee Snatch + Below Knee Snatch + Snatch
Sets 1-2: Technique Focus
Sets 3-4: Build in weight, NO misses
Sets 5-6: Technique Focus
Drop and reset between reps if necessary to maintain
form. Above Knee Snatch should be well below hip.
Conditioning
For Time
22 Alternating Single DB Step Ups 24/20" 50/35lbs
22 Alternating DB Snatch 50/35lbs
26 Alternating Single DB Step Ups 24/20" 50/35lbs
26 Alternating DB Snatch 50/35lbs
30 Alternating Single DB Step Ups 24/20" 50/35lbs
30 Alternating DB Snatch 50/35lbs
Accessory Work
3 Rounds
30 Toes to Bar
90' HS Walk (30' sections)
20 Power Cleans 145/105lbs
Rest 2:30
Parking Lot/At Home WOD
General Warm Up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then
1:00 Puppy Dog Pose
1:00 Hang from rig
Banded Lat Stretch
Strength
Strict Pull-ups
EMOM 10
Pick a number that you can maintain for all 10 sets. Keep it on the easier side if you have not done any pull-ups since the shutdown. Feel free to even skip a few rounds to keep the volume down.
Conditioning
For Time
9-12-15
DB Power Clean 50s/35s
Farmers Carry*
DB Front Squats 50s/35s
Rest 4:00, then:
15-12-9
DB Power Clean 50s/35s
Farmers Carry*
DB Front Squats 50s/35s
Farmer Carry Distance
*100m/150m/200m
Then
200m/150m/100m
Accessory Work
3 Rounds of alternating movements
Wall Sit
Plank
August 25, 2020
General Warm Up
Alternating Every 2:00 For 8:00
10 KB Taters into max calories on a machine
in remaining time
10 KB RDLs into max calories on a machine
in remaining time
Strength
Clean & Jerk
4x2 @ 80-85%
Drop and Reset
Conditioning
AMRAP 13 Minutes
8 Dumbbell Deadlift 50-100lbs
Run 300m
Accessory Work
Every :90 for 5 Rounds
1 Muscle Up into 7 Ring Dips
Parking Lot/At Home WOD
General Warm Up
2 Rounds of
10 Spidermans
100m Run
10 inchworms
100m Run
Strength
Front Rack Bulgarian Split Squats
EMOM 10 (alternating legs each round)
7 reps
Conditioning
3 Rounds
100m Shuttle*
8 Burpees
100m Shuttle*
8 Burpees
Rest 5:00 between Rounds
*50m out 50m back
Accessory Work
10 Rounds :20 Superman Hold Rest :40
August 24, 2020
Mobility/Activation Recommendation
Internal Shoulder Rotation Stretch, 1:00/arm
General Warm Up
Run 200m
Then
3 Rounds
6 Lateral Burpees over Barbell
8 Air Squats (OH Squats on R2 and 3)
:30 HS Hold
Then
Run 200m
Conditioning
AMRAP 6 Minutes
12 Box Jump Overs 30/24"
8 Overhead Squats 115/80lbs
4 Bar Muscle-ups
Interval
Every :90 until failure
2 Lateral Burpees over bar
2 Shoulder to Overhead 115/75lbs
Add 2 reps to each movement until you can no longer
complete the prescribed reps for that round.
10 Round Cap
Rowing
AMRAP :40*
Max Distance Row
Rest 1:20
*Continue until you complete 2000/1800m
Parking Lot/At Home WOD
General Warm Up
Run 800m
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Strength
Every :90 for 8 Rounds
Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk
Conditioning
3 Rounds
8 Devils Press* 50s/35s
12 DB Push Press*
Rest 5:00, then:
3 Rounds
8 Devils Press 50s/35s
12 DB Push Press
*All Single arm work for today. Split the reps between both arms.
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
August 21, 2020
General Warm Up
2:00 Double Under Practice (100 rep cap)
Then
20 RDLs
20 Empty Bar Front Squats
20 Push Ups
20 Jump Squats
Strength
EMOM for 10 Minutes
3 Deadlifts @60%
Speed off the floor is the focus.
Conditioning
AMRAP 12 Minutes
20 Single Arm DB Hang Clean and Jerk 50/35lbs
12 Left Arm DB OHWL Steps 50/35lbs
20 Push Ups
12 Right Arm DB OHWL Steps 50/35lbs
Accessory Work
For Time
15 DB Facing Burpees
15 DB Thrusters 50/40s
Rest 1:30
12 DB Facing Burpees
12 DB Thrusters 50/40s
Rest 1:00
9 DB Facing Burpees
9 DB Thrusters 50/40s
Rest :30
6 DB Facing Burpees
6 DB Thrusters 50/40s
3 DB Facing Burpees
3 DB Thrusters 50/40s
Parking Lot/At Home WOD
General Warm Up
Every 3 Minutes for 12 Minutes
Run 400m
"Rest" in Plank Position
Then
1:00 Per Side, Doorway Stretch
Strength
Pendlay Rows
Every 2:00 for 12:00
10 reps (heavier than last week)
Conditioning
12 Rounds
12 Single DB Hang Clean and Jerk 50/35lbs
100m Run
Accessory Work
10 Rounds of
:30 Flutter Kicks
:30 Rest
August 20, 2020
Mobility/Activation Recommendation
Floss Hamstrings
General Warm Up
4 Rounds
:20 Handstand Hold
Run 100m
10 Goblet Squats
Run 100m
Strength
Front Squat
6x3 @60%
Tempo Down, Speed up
Rollercoaster Tycoon
AMRAP 7 Minutes
10 Deadlifts 225/155lbs
50 Double Unders
Extra
AMRAP 10 Minutes
30' Handstand Walk
Rest :30
Parking Lot/At Home WOD
General Warm Up
20 Spidermans (10 each leg)
1:00 Wrist Stretch
20 Spidermans
1:00 Pigeon Stretch each side
20 Spidermans
1:00 Hip Flexor Stretch each leg
Strength
Every :90 for 8 Rounds
1 Power Snatch + 3 OHS
Conditioning
15:00 Climb the Math Ladder
1 Burpee/4 Double Unders
2/8
3/12
4/16
5/20
Always multiply your burpees by 4 to get your double under amount for that set.
Accessory Work
10 Rounds
10 Hollow Rocks
Rest :30
August 19, 2020
Activation Recommendation
2:00 Banded Duck Walk
General Warm Up
AMRAP 5:00
10 Empty Bar Jumping Back Squats (OH Squats after 2
rounds)
10 Empty Bar Back Rack Lunge Steps
10 Empty Bar Good Mornings
Strength
Every 2:00 for 12:00
Above Knee Snatch + Below Knee Snatch + Snatch
Sets 1-2: Technique Focus
Sets 3-4: Build in weight, NO misses
Sets 5-6: Technique Focus
Drop and reset between reps if necessary to maintain form.
Above Knee Snatch should be well below hip.
Conditioning
9-12-15
Power Clean 155/110lbs
Chest to Bar Pull Ups
Rest 3:00
15-12-9
Power Clean 155/110lbs
Chest to Bar Pull Ups
Accessory Work
9 Rounds
9 Hang Power Snatch 75/55lbs
6 HSPU
3 Burpee Bar Muscle Ups
Rest 3:00 after Round 3 and 6
Parking Lot/At Home WOD
General Warm Up
5 Inchworms
1:00 Squat Hold
5 Inchworms
1:00 Handstand/Plank Hold
5 Inchworms
1:00 Elbow/Elbow/Hand/Hand
Double MetCon Day!
WOD 1
5 Rounds
10 DB Front Squats 50s/35s
4 Devils Press 50s/35s
10 DB Front Squats 50s/35s
4 Devils Press 50s/35s
Rest 2:00
WOD 2
Every 4:00 for 20 Minutes
200m Run
Aim to be faster each round.
Core Finisher
4 Rounds
30 Russian Twists
Rest :30
August 18, 2020
Mobility/Activation Recommendation
Calf/Achilles Smash, 1:00/side
General Warm Up
EMOM 9:00 (:40 work windows)
Gymnastic Kips (Dead hang Round 1)
Box Jump, Step Down
KB Taters
Strength
Clean & Jerk
4x2@80%
Drop and Reset
Conditioning
For Time
Run 800m
200m Farmers Carry 30 - 70lbs
Run 400m
Accessory Work
Every :45 for 9:00*
3/2 UB Muscle Ups
*If you fail a round, skip the entire next round
and resume.
Parking Lot/At Home WOD
General Warm Up
2 Rounds
50 Jumping Jacks
20 BB Rows
10 BB Good Mornings
then 2:00 Per Side, Calf/Achilles Smash
Strength
Every 2:00 for 6 Rounds
5 BB Floor Press
Conditioning
4 Rounds of
20 Russian Kettlebell Swings 70/53
30 Sit-ups
400m Run
Accessory Work
2 Rounds of
10 Toe Touches
5 Bird Dogs each side