Workout of the Day (WOD)
October 16, 2019
1. Warm-up
Rep Accumulation
2 Steady Rounds
:30 Ring Support Hold
20 Banded Good Mornings
20 Wallballs
2. Strength
Push Press
10 RM then
2 Drop Sets @90% of above
Compare to 9/20/2019
3. Conditioning
AMRAP 12 Minutes
12 Cal Row
9 HSPU
6 Deadlift 185/125lbs
Lite Class
“Brock”
100 calorie Row
100 calorie Ski Erg
100 calorie Bike
Every 2 minutes, perform:
7 Burpees
October 15, 2019
1. Warm-up
Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength Front Squat 3x6 @ 75% Rest as needed
3. Conditioning
5 Rounds
10 Thrusters 115/75lbs
10 Chest to Bar Pull Ups
Lite Class
Class Weakness warmup.
5 Rounds
10 DB Squat Clean Thrusters
10 Pull-ups
Finish with Planks with Coach Josh
October 14, 2019
1. Warm-up
2 Rounds
10 Barbell Good Mornings
10 Empty Bar Back Squats
Run 100m on Air Runner
10 Glute Activation Steps each way
:60 Freestanding HS Hold Practice
2. Strength
Back Squat
10 RM then
2 Drop Sets @90% of above
Compare to 9/16/2019
3. Conditioning
For Completion Every 4:00 x 3
50 Double Unders
20 S-Arm DB Hang Clean and Jerk 50/35lbs (10 each side)
10 Burpees
Lite Class
1 Mile Run Warm-up then
5 Rounds of
50 Double Unders
400m Ski
30 Sit-ups
20 S-Arm DB Hang Clean and Jerk (10 each side)
10 Burpees
October 11, 2019
OPEN 20.1
Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Lite Class
Monostructural Warm-up then
10 Rounds of
8 Power Clean and Jerk
10 BFB
12 Cals on Bike, Ski or Row
October 10, 2019
1. Warm-up
Rep Accumulation
3 Rounds of
5-8 Strict Chest to Bar Pull Ups
15 Russian KB Swings 53/35lbs
20-50’ HS Walk or :60 HS Hold
2a. Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 80%
Or
2b. Gymnastics Weakness Work
Choose a gymnastic movement to work on.
3. Conditioning
AMRAP 8 Minutes
30 Double Unders
10 Toes To Bar
10 Deadlift 155/105lbs
Lite Class
Class Warm-up then
5 Rounds of
:50 on/:10 rest
Burpees
Box Jumps
Ski
Hollow Hold
Bike
October 9, 2019
1. Warm-up
Rep Accumulation
100 Double Unders
40 Empty Bar Thrusters
:60 Hanging Knee Raise Hold
2. Strength
3 RM Back Squat
2 Drop Sets @90% of above
*Compare to 9/9/2019
3. Conditioning
Row 800m
20 Squat Cleans 185/125lbs
Row 600m
25 Box Jumps 30/24“
Row 400m
30 Strict HSPU
Row 200m
125' HS Walk
Lite Class
Class Warm-up then
Assault Runner Sprints
10 Rounds of
1:00 on ME/1:00 Recovery Pace
4 Rounds of
200m Row
10 Back Squats
October 8, 2019
1. Warm-up
Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength Front Squat 3x6 @ 72.5% Rest as needed
3. Conditioning
AMRAP 18 Minutes
Alternate every round between
.75m bike, 400m ski, 400m Assault Runner
30 Alternating DB Box Step Ups 50/35lbs to 24/20" (Single DB)
Lite Class
2 Rounds of
20 Cal Row
20 Burpees
20 Kip Swings
20 1 arm KBS (10 each side) then
27-21-15-9-3 reps for time of:
Row for calories
Thrusters
October 7, 2019
1. Warm-up
2 Rounds
20 Duck Walk steps
12 Empty Bar Pause OHS (:03)
8 Push Presses
Row 200m
2. Strength
3 RM Push Press
2 Drop Sets @90% of above
Compare to 9/13/2019
3. Conditioning
15-12-9-12-15
Overhead Squats 105/70lbs
Pull Up
Calorie Row
Lite Class
Class Warm-up then
5 Rounds of
50 Double Unders
10 Pull-ups
10 Power Clean & Jerk
Finisher
Remaining Time
100m Ski erg Sprint
:30 Rest
October 4, 2019
1. Warm-up
4-way Banded Glute Activation Steps, 20 per direction + 5 Air Squats after each direction
20 S-Arm DB Thrusters (10/side) Then,
Primer Sprint
30/22 Calorie Ski
25 DB Snatch 50/35lbs
20 Lateral DB Burpees
2. Strength
Back Squat
Find a new 5RM then
2 Drop Sets @90% of above
Compare to 9/6/2019
3. MetCon
AMRAP 9 Minutes
10 Toes to Bar
10 DB Thrusters 50s/35s
10 Toes to Bar
15 DB Thrusters 50s/35s
10/20, 10/25, 10/30 etc.
Lite Class
100 goblet squats
800m run
60 push presses
400m run
20 burpees
50 goblet squats
400m run
30 push presses
200m run
10 burpees
October 3, 2019
1. Warm-up
Rep Accumulation
3 Rounds
Run 200m
9 Squat Jumps
12 Light RDLs (95/65lbs or less)
10-15 Perfect Push Ups
2a. Strength Option
Power Clean and Jerk EMOM 10 Minutes 1 Rep @ 80%
2b. Skill Option
Gymnastics Weakness
Choose a gymnastics movement you would like to work on with the coach’s guidance.
3. MetCon
AMRAP 10 Minutes
10/7 Bike/Rower Calories (alternate each round)
9 Power Cleans 95/65
8 HSPU
Lite Class
Fight Gone Bad Style!
6 rounds of
Burpees
Flutter Kicks
Mountain Climbers
HS Hold/Plank
High Knees
1:00 Rest