Workout of the Day (WOD)
July 3, 2020
General Warm Up
4 Rounds
8 Ring Rows
8 Barbell “Very Good For You"s*
8 Burpees over Bar
*One Very GFY is - L-Side reverse lunge, R-Side
reverse lunge, thruster.
Mobility/Activation Recommendation
Double LAX Ball T-Spine Smash, 2:00
Strength
Build to a Heavy Complex of:
Power Clean + Push Jerk + 2 Front Squats +
Squat Clean + Jerk
Conditioning
AMRAP 12 Minutes
16/12 Calorie Row
16 HSPU
Accessory Work
AMRAP 3 Minutes x 3
12/9 Calorie Bike
3 Sandbag Cleans 70-150lbs
Rest 3:00
At Home Workout
General Warm Up
6 Rounds
Plate Hops
:40 Work
:20 Rest
Then
20 Lunges w/ a twist
4 Per Side, Turkish Get Ups
Workout
2 Rounds
Run 400m
30 DB Push Presses 50/35lbs
30 DB Front Rack Lunge Steps 50/35lbs
Run 200m
Rest 5:00
Accessory Work
40-30-20-10
Russian Twists w/ 25lb Plate/DB/KB
Rest as needed between sets
July 2, 2020
General Warm Up
Alternating 6 minute EMOM
1. 10 Empty Bar Low Hang Clean and Press
2. 12/9 Calorie Bike
Mobility/Activation Recommendation
Banded Front Rack Mobilization, :90/side
Strength
Push Press
4 @70%
3 @75%
2 @80%
3 @75%
4 @70%
Conditioning
30-24-18
Dumbbell Snatch 50/35lbs
1-Arm DB OH Lunge Steps
Burpee to 6" Target
Accessory Work
10 Rounds
100m Run
7 Chest to Bar Pull Ups
Rest :30
At Home Workout
General Warm Up
400m Run
30 Front-to-Back Leg Swings, Per Side
30 Side-to-Side Legs Swings, Per Side
20 Shoulder Taps (inverted if possible)
200m Run
Workout
4 Round
800m Run
20 Handstand Push Ups
30 DB Hang Clean and Jerk 50/35lbs
Accessory Work
Accumulate 3:00, Per Side
Lunge Hold
*Rear leg’s knee should be 1” off the floor
July 1, 2020
General Warm Up
4 Rounds
12 Wallballs
8 Push Ups
8 V-Ups
Run 200m
Mobility/Activation Recommendation
Tricep/Lat Smash, 1:00/side
Strength
Pause Front Squat
2x10
Conditioning
AMRAP 15 Minutes
10 Power Snatches 75/55lbs
15 Wallballs 20/14lbs
Accessory Work
High Box Jumps From a seated start
8x3
At Home Workout
General Warm Up
AMRAP 5
10 Box Jumps (Step down)
100m Run
5 Push Ups
Then
2:00 Per Side, Pigeon Stretch
Workout
AMRAP 10 Minutes
7 Burpees
21 Air Squats
Accessory Work
10-20-30-40-50
AbMat Sit Ups
Rest :90 between sets
June 30, 2020
Mobility/Activation Recommendation
Banded Overhead Contract/Relax, :60/side
General Warm Up
Run 400m, then:
2 Rounds
:20 HS Hold
8 Muscle Snatch
8 OHS
:20 Dead Hang from Bar
then,
Tall Snatch Warm Up, 3 reps in each position
Strength
Build to a Moderate Weight of:
Squat Snatch + OHS + Hang Squat Snatch + 2
OHS + Hang Squat Snatch + 3 OHS
Conditioning
AMRAP 7 Minutes
250m Row
15 Lateral Bar Burpees
9 Deadlifts 225/155lbs
Accessory Work
Muscle Ups
Every 2:00 for 12 Minutes
4 "Perfect" Muscle Ups
At Home Workout
General Warm Up
30 Burpees
10 Push Ups w/ a twist
Then
20 Good Mornings
20 S-Arm DB Thruster (10 per side)
Workout
Strength Work:
15 x 5 Tempo Push Ups
- Three-count to the bottom, explosive on the way up
- Rest as needed between sets
20-30-40
Single-Arm DB Deadlift 50/35lbs*
Single-Arm DB Hang Power Clean 50/35lbs*
Single-Arm DB Push Press 50/35lbs*
*Each set must complete 1/2 on one side before switching to the other
side. For Ex. (10 DB Deadlift w/ DB in Right Arm, then 10 DB Deadlifts w/
DB in Left Arm)
Accessory Work
15 Bird Dog with :05 hold per side
June 29, 2020
General Warm Up
Alternating EMOM 10:00
O: 8 Burpee Box Jumps
E: 8 S-arm DB Squats + Inch Worms in remaining time
Mobility/Activation Recommendation
Banded Front Rack Mobilization, :60/side
Strength
Strict Press
5x5 @60-70%
First and last sets must be at 60%
Conditioning
For Time
5 Rounds
8 Box Jump Overs 24/20"
8 DB Push Presses 50/35lbs
8 DB Front Squats 50/35lbs
Accessory Work
Primer
3 Rounds
:10 Bike as hard as possible
Rest 1:30-2:00
Rest as needed
For Time
100/70 Bike Calories
At Home Workout
General Warm Up
1 Mile Run
Then
2 Rounds
1:00 Seal Pose
1:00 Per Side, Dragon Pose
Workout
For Completion
4:00 Plank
2:00 Right Side Plank
2:00 Left Side Plank
100 4-count Flutter Kicks
3:00 Plank
1:30 Right Side Plank
1:30 Left Side Plank
100 4-count Flutter Kicks
2:00 Plank
1:00 Right Side Plank
1:00 Left Side Plank
100 4-count Flutter Kicks
Accessory Work
10 x 3-5 Reps
Strict HSPU
Rest as needed between sets
June 26, 2020
Mobility/Activation
Pigeon/Banded Pigeon Pose, 1:00/side
General Warm Up
10-8-6
Burpee Pull-Ups or Burpees + Ring Rows
30-20-10
Jump Squats
Strength
Squat Clean
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset
Conditioning
AMRAP 8 Minutes
4 Clean and Jerks 135/95lbs
100m Run w/ a Medicine Ball 20/14lbs
Accessory Work
4 Rounds
9 Toes to Bar
9 Front Squats 135/100lbs
6 Toes to Bar
6 Front Squats 135/100lbs
3 Toes to Bar
3 Front Squats 135/100lbs
Rest 2:00
At Home Workout
Warm-up
Every 3 Minutes for 12 Minutes
4 Burpee Box Jumps
8 Step Ups
12 (6 per arm) Push Presses
Workout
AMRAP 8 Minutes
45 Single-Arm DB Thrusters 50/35lbs
30 V-Ups
Max Reps Burpee Box Jump Overs 24/20”
Rest 4:00
AMRAP 6 Minutes
25 Single-Arm DB Thrusters 50/35lbs
15 V-Ups
Max Reps Burpee Box Jump Overs 24/20”
Accessory Work
21-15-9
V-Ups
Hollow Rocks
Hollow Body Hold (x3 in seconds)
June 25, 2020
Warm Up
EMOM 8:00, alternate movements
- 10 RDLS 95/65lbs, Squat Therapy Hold in
remaining time
- :45 Freestanding HS Hold Practice
Mobility/Activation
Wrist Stretch, 1:00
Front Rack Elbow Pointers, 20 reps
Strength
Push Press
3 @85%
2 @90%
1 @95%
2 @90%
3 @85%
Conditioning
For Time
90 Double Unders
10 Squat Snatch 135/95lbs
60 Double Unders
8 Squat Snatch 135/95lbs
30 Double Unders
6 Squat Snatch 135/95lbs
Accessory Work
6 Rounds
250m C2 Bike Damper 6+, or 15/9 Calorie Bike
4 Muscle Ups
Rest 2:00
At Home Workout
Warm Up
2:00 Per Side, Calf Mash
Then
30 Step Ups
30 Box Jumps
Then
2:00 In the bottom of a Squat
Workout
For Time
Dumbbell DT with Burpees
5 Rounds of
12 Single Arm Deadlifts 50/35
9 Single Arm Hang Power Cleans 50/35
6 S2OH 50/35
10 Burpees
You will complete 12,9,6 with the right arm and the 10 burpees. Then do the same on the left arm. That counts as 1 round. The WOD is 5 rounds for time!
Accessory Work
Tabata Style
4x through
Hollow Rocks
Plank on Elbows
Rotating Toe Touches
Flutter Kicks
June 24, 2020
Warm Up
2 Rounds
20 Russian KB Swings
16 Lateral/Cossack Squats
16 Band Pull Aparts
16 Squat Jumps
Strength
Front Squat
10 Minutes to Work up to a heavy single (~90%)
Then at the 10:00 mark, EMOM 6 Minutes
6x3 @60%
Tempo Down, Speed up
Conditioning
AMRAP 10 Minutes
50/40 Calorie Machine
50 KB Swings 53/35lbs
50 Push Ups
Accessory Work
High Box Jumps From a seated start
8x3
At Home WOD
Warm Up
20 Good Mornings
10 Push Ups
20 Squats
10 Push Ups
20 Squat Jumps
10 Push Ups
20 DB Snatches
400m Run
Workout
Every Minute for 20 Minutes
Even Minute: 20 DB Snatches 50/35lbs into Max Rep Push Ups
Odd Minute: 150m Run (<:40 of running/round)
Accessory Work
3x10 Shoulder Swimmers
June 23, 2020
Warm Up
AMRAP 6:00
Ski or Row 500m
25 Burpees
Max Rep Strict Pull Ups or Ring Rows in remaining time
Strength
Power Snatch
3 Rounds
:30 on :30 off
Max Rep Power Snatch @65%
3 Rounds
:45 on :45 off
Max Rep Power Snatch @75%
3 Rounds
:60 on :60 off
Max Rep Power Snatch @85%
Rest 1:00 between weights.
Conditioning
AMRAP 4 Minutes
Run 400m
Max Rep Air Squats in remaining time
Rest 2:00
AMRAP 4 Minutes
60 Air Squats
Max 10m Shuttles in remaining time
Accessory Work
3 Rounds
15 Chest to Bar Pull Ups
6 Bar Muscle Ups
Rest 3-5 Minutes
Warm Up
1/2 Tabata (4 Rounds, not 8)
Lunges
1/2 Tabata
Jumping Lunges
1/2 Tabata
Burpees
1/2 Tabata
Freestanding HS Hold
Workout
AMRAP 14 Minutes
50’ Walking Lunge
25’ Burpee Broad Jumps
25’ Bear Crawl/Handstand Walk
Accessory Work
Tabata
Plank Plus
June 22, 2020
Mobility/Activation
Calf/Achilles Smash, 1:00/side
General Warm Up
Straight Through
1:00 Bike, then:
10-8-6
Strict Toes to Bar
Empty Bar Pause OH Squat
Lateral Hops over the Bar x3 (30-24-18)
Strength
Strict Press
5x5 @65-75%
First and last sets must be at 65%
Conditioning
AMRAP 3:00 x 3
60 Double Unders
5 OH Squats 155/105lbs
Max Lateral Bar Burpees in remaining time
Rest 2:00
Each round, add 5 Overhead Squats. Score is
total Burpees.
Accessory Work
8 Rounds
"Flying" 100s
25m Build to Full Speed
50m Sprint
25m Throttle down
Rest 3:00
At Home Workout
Warm Up
3:00 of Single Unders
:45 Work
Rest :15
Then
2 Rounds
10 Spider Man Lunges
10 A-Frame Toe Touches
100m Run
Workout
3 Rounds
20 DB Front Squats 50/35lbs
30 DB Deadlifts 50/35lbs
Run 400m
Accessory Work
3 Rounds
10 Right Leg RDL
10 Left Leg RDL
1:00 Hollow Rock
Rest as needed between rounds