Workout of the Day (WOD)
September 9, 2020
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September 8, 2020
Warm-up
10 Spidermans
10 Scorpions
10 PVC Pass Throughs
10 PVC OHS
Complete the following with a barbell:
5 Muscle Snatches
5 Power Snatches
5 OHS
5 Hang Squat Snatches
Then
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
Conditioning
5 ROUNDS (20:00 cap)
5 Squat Snatches (Heavy but smooth reps! You can go up in weight each round. Change the weight during your rest. If it gets sloppy, bring the weight down.)
immediately into;
1:00 of Rowing at 90% for max meters.
Rest 1:00
After the last round, wipe down your rower for the next group.
5 ROUNDS (20:00 cap)
5 Front Squats From the Ground (Heavy but smooth reps! If it gets sloppy, bring the weight down.)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 1min
Accessory Work
2 Rounds of
Elbow Plank x 1:00
Bird Dog x 1:00
September 8, 2020
Warm-up
10 Spidermans
10 Scorpions
10 PVC Pass Throughs
10 PVC OHS
Complete the following with a barbell:
5 Muscle Snatches
5 Power Snatches
5 OHS
5 Hang Squat Snatches
Then
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
Conditioning
5 ROUNDS (20:00 cap)
5 Squat Snatches (Heavy but smooth reps! You can go up in weight each round. Change the weight during your rest. If it gets sloppy, bring the weight down.)
immediately into;
1:00 of Rowing at 90% for max meters.
Rest 1:00
After the last round, wipe down your rower for the next group.
5 ROUNDS (20:00 cap)
5 Front Squats From the Ground (Heavy but smooth reps! If it gets sloppy, bring the weight down.)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 1min
Accessory Work
2 Rounds of
Elbow Plank x 1:00
Bird Dog x 1:00
September 4, 2020
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Rotations
Mobility
2:00 Pigeon Pose per side
2:00 Couch Stretch per side
2:00 Banded Lat Stretch
Conditioning
10:00 AMRAP
30 Double Unders
10 Front Squats 135/95
Swole Session
5 Rounds Not For Time of
DB Bicep Curls x 10
Banded Tricep Pushdown x 20
Bent Over Reverse Flys x 10
Push-ups x 10
Core Finisher
50 Sit-ups
50 Russian Twists
September 3, 2020
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Mobility/Activation
20 Banded Internal/External Rotations per arm
20 Pass Throughs
20 Banded OH Squats (hold band OH w/ tension)
Tall Snatch Warm Up, 2 reps in each position
5 Position Snatches
5 Hang Snatches
Strength
Every :90 for 12:00
Hang Snatch x 2 + OHS
Conditioning
For Time:
20 Power Snatches 95/65
20 Burpees
20 Overhead Squats 95/65
20 Burpees
20 Squat Snatches 95/65
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
September 2, 2020
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
Strength
Front Rack Bulgarian Split Squats
EMOM 10 (alternating legs each round)
7 reps
Conditioning
EMOM 7
10/7 Calorie Bike
10 KBS 53/35lbs
Rest 3:00 (wipe down equipment)
EMOM 7
13/9 Calorie Ski
15 Sit-ups
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
September 1, 2020
Mobility/Activation
20 Front Rack Elbow Pointers
1:00 Wrist Stretch
Clean Warm Up
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Front Squats
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Position 1 Squat Cleans
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Hang Squat Cleans
Strength
“The Perna Complex”
Every 2:00 for 10:00 complete
Power Clean + Front Squat + Hang Squat Clean x 2 + Push Jerk + Split Jerk
Conditioning
7 Rounds of
7 Lateral Burpees over the DB
10 Alternating DB Hang Power Clean 50/35lbs
7 T2B, Hanging Knee Raises or V-ups
Accessory Work*
1:00 R. Side Plank
1:00 L. Side Plank
:45, :45,
:30, :30,
:15, :15,
*No rest in between!
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