Workout of the Day (WOD)
January 14, 2020
General Warm Up
2 Rounds
20 Alternating DB Snatch
:30 HS Hold (freestanding if possible)
20 Goblet Squats
:60 Doorway Stretch (switch arms on R2)
Strength
Every 4:00 for 12:00 9 Touch and Go Power Snatch
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning
AMRAP 2:00 x 4
9 Thrusters 95/65lbs
3 Muscle Ups
Rest 2:00
Lite Class
Class Warmup then
4 Rounds of
:45 on/:15 off
Squat Jumps
Sit-ups
Row
Burpees
Bike
Step ups
Ski
Run
January 13, 2020
General Warm Up
:30 Bike w/ Glute Activation band around knees
20 Duck Walk Steps
20 Squat Jumps
20 Duck Walk Steps
:30 Bike w/ Glute Activation band around knees
Strength
Back Squat 5x5 @70%
Mobility/Activation
20 Scap Pull Ups
10 Kip Swings
Internal Shoulder Rotation Stretch, :90/side
Pull Up Progression Warm Up 1-2 times through, all unbroken
1 Pull Up + 1 Kip
2 Pull Ups + 1 Kip
3 Pull Ups + 1 Kip
Conditioning
3 Rounds
300m Run or Row
15 Pull Ups
20 Step Through Lunges
Accessory Work
4x10 Back Rack Jumps 75/55lbs
Lite Class
Class Warmup then
6 Rounds
300m Run or Row (alternate every round)
10 Pull Ups
20 Step Through Lunges
30 Sit-ups
40 Mountain Climbers each leg
January 10, 2020
General Warm Up
2 Rounds
16 S-Arm DB Clean and Push Press (all the way to the ground each rep), moderate weight
8 DB Facing Burpees
Mobility/Activation
20 Scap Pull Ups + :30 Dead Hang from bar
Strength
Every :90 For 4 Sets
8 Push Presses
Start around 70% and work up if they are fast and efficient.
Conditioning
AMRAP 4 Minutes
80' HS Walk (scale distance, scale to a hold or plank)
25 Box Jump Overs 24/20"
Max Alt. DB Snatch 50/35lbs in remaining time
Rest 2:00
AMRAP 4 Minutes
25 Box Jump Overs 24/20"
25 Alternating DB Snatch 50/35lbs
Max distance HS Walk in remaining time (5' = 1 rep)
Rest 2:00
AMRAP 4 Minutes
25 Alternating DB Snatch 50/35lbs
80' HS Walk
Max Rep Box Jump Overs 24/20" in remaining time
Score is total reps.
Lite Class
Class Warmup then
100 Cal between ski, bike and run
90 Sit-ups
:80 Plank
70 Double Unders
60 Box Jumps or Step ups
50 Cal between ski, bike and run
40 Sit-ups
:30 Plank
20 Double Unders
10 Box Jumps or Step ups
January 9, 2020
Mobility/Activation
20 Lateral/Cossack Squats, gradually increase depth
General Warm Up
3 Rounds
12 Deadbugs
6 Scap Pull Ups + 6 Kip Swings
12 Duck Walk Steps
6 Jump Squats
Strength
Back Squat
5 @70%
4 @80%
3 @85%
Conditioning Test
4 Rounds
7 Bar Muscle Ups
9 Hang Squat Snatch 115/75lbs
Accessory Work
4x15 DB Bench Press
Lite Class
Warmup with Coach Josh
Planks
5 Rounds of
25 Med Ball Cleans
25 Double Unders
20 Bicep Curls
20 Banded Tricep Extensions
January 8, 2020
Mobility/Activation
Banded Internal/External Rotations, 10 reps per side
20 Lunge and Twist
Snatch Warm Up
Empty Bar, 5 Reps of each, then repeat with 75/55lbs or less
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Position 1 Squat Snatch
Strength For Time
10 Squat Snatch @70%
Rest :60
8 Squat Snatch @72.5%
Rest :60
6 Squat Snatch @75%
"Forrest Pump"
Row 30/24 Calories
15 Toes to Bar
15 Strict HSPU
12 Toes to Bar
12 Strict HSPU
9 Toes to Bar
9 Strict HSPU
Row 30/24 Calories
9 Toes to Bar
9 HSPU
12 Toes to Bar
12 HSPU
15 Toes to Bar
15 HSPU
Row 30/24 Calories
Accessory Work
3 Rounds
30 Double Unders
20 Wall Balls 20/14lbs
30 Double Unders
Rest :60
Lite Class
Row 30 Calories
15 Toes to Bar
15 Push Press
12 Toes to Bar
12 Push Press
9 Toes to Bar
9 Push Press
Row 30/24 Calories
9 Toes to Bar
9 Push Press
12 Toes to Bar
12 Push Press
15 Toes to Bar
15 Push Press
Row 30/24 Calories
January 7, 2020
General Warm Up
3 Rounds
10 Front Rack Elbow Pointers
10 Low Hang Muscle Cleans
10 Front Rack Reverse Lunges w/ Empty Bar
Mobility/Activation
Foam Roll T-Spine Smash 2:00
Strength
EMOM for 8 Minutes 3 Power Cleans @70-75% Drop and Reset
Conditioning
AMRAP 8 Minutes
40/30 Calorie on a Machine
40 Walking Lunge Steps
40 Wallballs 20/14lbs
Lite Class
50-40-30-20-10
Cals on any machine
Walking Lunge Steps
Wall Balls
January 6, 2020
Mobility/Activation
4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats
General Warm Up
3 Rounds
12 Spidermans
8 Hinge Squats w/ 45/35lb plate
6 Strict Chest to Bar Pull Ups (2 sets or less)
Strength Test
Find 1 RM Back Squat
Conditioning
18 Chest to Bar Pull Ups
18 Squat Cleans 115/75lbs
Rest 1:00
15 Chest to Bar Pull Ups
15 Squat Cleans 115/75lbs
Rest 1:00
12 Chest to Bar Pull Ups
12 Squat Cleans 115/75lbs
Rest :30
9 Chest to Bar Pull Ups
9 Squat Cleans 115/75lbs
Rest :30
6 Chest to Bar Pull Ups
6 Squat Cleans 115/75lbs
Accessory Work
3x10 DB RDLs
Lite Class
Class Glute Activation + Class Warmup
18 Pull Ups
18 Squat Cleans
15 Pull Ups
15 Squat Cleans
12 Pull Ups
12 Squat Cleans
9 Pull Ups
9 Squat Cleans
6 Pull Ups
6 Squat Cleans
3 Pull-ups
3 Squat Cleans
Finisher
20 Cal Ski Erg Sprint
20 Cal Bike Erg Sprint
January 3, 2020
General Warm Up
30 S-Arm alternating DB Power Cleans
30 S-Arm DB Push Press
15 Burpees AFAP
Mobility/Activation
Banded Front Rack Mobilization, :90/side
Strength
Every 2 Minutes For 14 Minutes (1) 3-second Pause Front Squat AHAP
Primer 3x :10 Bike Sprint, rest 1 minute between each
Interval Test "Sweeney Quad"
2 Rounds
16/10 Calorie Bike
15 Box Jumps 30/24"
14 DB Push Press 50/35lbs
Rest 5:00
*Compare to 11/21/2019
Accessory Work
Every Minute Until Failure
Minute 1: 14/9 Calorie Bike
Minute 2: 3 KB Swings 53/35lbs
Add 3 KB Swings each round until failure.
Lite Class
2 Rounds of the Class Warm-up plus Class Mobility
5 Rounds For Time
16 Cals (alternate every round)
15 Weighted Step ups (15 total not each leg)
14 Push Press
January 2, 2020
Mobility/Activation
1:00 Dead Hang from pull up bar
General Warm Up
30 Squat and Twist
30 S-Arm DB OH Squats
10 Tall Squat Snatches w/ empty bar
Strength
Every 2 Minutes For 14 Minutes
5 Touch and Go Squat Snatch
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning Test
"Punxsutawney Ill"
4 Rounds
6 Muscle Ups
18 Alternating DB Squat Snatch 50/35lbs
*Compare to 11/20/2019
Lite Class
Class Warm-up plus :90 Lat Stretch per side
5 Rounds For Time of
25 Double Unders
20 DB Snatches (10 each side)
15 Cals on Bike
10 T2B
5 Pull-ups
Happy New Year!!
New Year’s Day!!
Kalsu
100 Thrusters 135/95
*EMOM 5 Burpees (start with 5 burpees)