Workout of the Day (WOD)
August 12, 2020
Mobility/Activation Recommendation
20 Lateral/Cossack Squats
General Warm Up
400m Run
Then
2 Rounds
14 Step Ups
14 Hang Power Snatches
14 OH Squats
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
6 Rounds with a Partner,
Alternating full rounds
Row 200m
3 Bar Muscle Ups
Row 200m
3 Bar Muscle Ups
Accessory Work
3-5-7-9-11-9-7-5-3
Unbroken HSPU
Rest as needed to stay unbroken
Parking Lot/At Home WOD
General Warm Up
2:00 Spidermans then
2:00 Hip Flexor Stretch (each side) then
1:00 of Calf Stretch then
1:00 Jump Rope
10 Push Ups with a twist
Strength
Every 1:30 for 6 Rounds
Snatch + Hang Snatch + OHS
Sets 1-2: Technique Focus
Sets 3-4: Build in weight, NO misses
Sets 5-6: Technique Focus
Conditioning
5 Rounds
40 Double Unders
30 Goblet Hold Walking Luneges 50/35lbs
20 Burpees
Rest :90
Core Work
2 Rounds of
:30 on/:15 off
Rotating Planks
Hollow Hold
Crossbody Mountain Climbers
August 11, 2020
Mobility/Activation Recommendation
2x10 Band Pull Aparts
General Warm Up
2 x 10 Gymnastic Kips
Then
Run 200m
20 Empty Bar Low Hang Clusters
20 Hollow Rocks
:40 Ring Support
:60 Dead hang from bar
Strength
Clean & Jerk
6x3 @ 70-75%
Drop and Reset
Conditioning
AMRAP 8 Minutes
Run 200m
5 Devils Presses 40/25s
Accessory Work
Every 3 Minutes for 12 Minutes
In as few sets as possible, 25 Toes to Bar
Parking Lot/At Home WOD
General Warm Up
5:00 Run then,
30 High Knees (in place)
30 Butt Kicks (in place)
30 Leg Swings (front-to-back)
30 Leg Swings (side-to-side) then,
1:00 Per side, Calf Stretch
Strength
EMOM 8
Strict Press + Push Press + Push Jerk
Conditioning
Every 5 Minutes for 20
Minutes
30 Squat Jumps to 6" Target
Run 200m
20 Squat Jumps to 6" Target
Run 200m
10 Squat Jumps to 6" Target
Run 200m
Core Finisher
AMRAP 8
10 V-Ups
10 Bird Dog (5 each side)
10 Seated Leg Lifts
10 Elbow Elbow Hand Hand (5 right leading, 5 left leading)
August 10, 2020
General/Pistol Warm Up
Run 300m, increasing speed halfway, then:
Banded Ankle Distraction, 2:00/side
Jog 100m
Couch Stretch, 1:00/side
Jog 100m
20 Side-to-Side Squats/Pistols
“Ooh La La”
AMRAP 13 Minutes
10 Clean and Jerk 135/100lbs
8 Chest to Bar Pull Ups
20 Pistols
Interval
For Time
12 Hang Power Snatch 115/75lbs
50' Handstand Walk (25' out and back)
12 Hang Power Snatch 115/75lbs
Rest 2:30
10 Hang Power Snatch 115/75lbs
50' Handstand Walk (25' out and back)
10 Hang Power Snatch 115/75lbs
Rest 2:00
8 Hang Power Snatch 115/75lbs
50' Handstand Walk (25' out and back)
8 Hang Power Snatch 115/75lbs
Aerobic CrossFit
AMRAP 20 Minutes
20 Double Unders
300/250m Row
20 Double Unders
15 Wallballs 20/14lbs to a 10' Target
20 Double Unders
20 Single DB Box Step Up 24/20" w/ 50/35lb DB
Parking Lot/At Home WOD
General Warm Up
3 Rounds
10 Step Back Lunges
10 BB RDLs
10 Front Squats
then
2:00 Pigeon Stretch (each side)
Strength
EMOM 10
Power Clean + Hang Squat Clean + Front Squat
Conditioning
AMRAP 8 Minutes
35 Double Unders
9 Thrusters 75/55
Accessory Work
2 Rounds of
:40 on/:20 off
Mountain Climbers
Hollow Hold
Plank Walkouts
Superman Hold
August 7, 2020
General Warm Up
3:00 on a Machine
Then
4-6-8
Inchworms
Wall Climbs
Strength
3" Deficit Deadlift
6x3 @60% 1RM Conventional Deadlift
Conditioning
AMRAP 14 Minutes
10 Burpee Box Jumps 30/24"
20 KB Snatch 53/35lbs
8 Burpee Box Jumps 30/24"
16 KB Snatch 53/35lbs
6 Burpee Box Jumps 30/24"
12 KB Snatch 53/35lbs
Accessory Work
Every 5 Minutes Until 150/125 Row or Ski* Calorie
Completed:
300m Run
20/15 Calorie Bike**
Max Calorie Ski or Row in Remaining Time
Rest 1:00 after each 5 minute block
5 Round Cap
*Ski is the preferred implement
**C2 Bike is the preferred Bike
Parking Lot/ At Home WOD
Warmup
AMRAP 5
30 Jumping Jacks
10 Burpees
Mobility
2:00 Pigeon Pose each side
2:00 Couch Stretch each side
10 Scorpions each side with :05 hold per side
Conditioning
Double MetCon Day!
MetCon 1
AMRAP 14 Minutes
10 Burpee Box Jumps 24/20”
20 KB Snatch 53/35lbs (10 each side)
8 Burpee Box Jumps 24/20”
16 KB Snatch 53/35lbs (8 each side)
6 Burpee Box Jumps 24/20”
12 KB Snatch 53/35lbs (6 each side)
Rest 3:00
MetCon 2
Every 2 Minutes for 16 Minutes
10 Box Step ups with KB 53/35
20 Flutter Kicks (20 per leg, 40 total kicks)
Max Rep Air Squats in remaining time
No rest, continue squatting until the next 2 minute window begins and restart.
Accessory Work
Coach Mobility
August 6, 2020
Mobility/Activation Recommendation
2:00 Sink Stretch
General Warm Up
Run 200m
20 Push Ups
20 High Hang Squat Snatches w/ empty bar
:40 HS Hold
Run 200m
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.
“Keep Trying Bud!” (KTB)
4 Rounds
15 HSPU
15 Calorie Row
Squat Snatch*
Complete the prescribed reps at the prescribed weight before
each time hack to continue. Athletes may move on to the next
round if they complete it early.
15 reps at 95/65 by 4:00
12 reps at 135/95 by 8:00
9 reps at 165/115 by 12:00
6 reps at 185/125 by 16:00
“Quad Stewart"
4 Rounds
45 Double Unders
30 Wallballs 20/14lbs
15 Lateral Burpees over Bar
Rest :90
Parking Lot/At Home WOD
Mobility/Activation Recommendation
2:00 Pigeon each side
General Warm Up
Run 200m
20 pass Throughs
15 PVC OHS
10 High Hang Squat Snatches w/ empty bar
5 Plank Rotations each side
Run 200m
Strength
Every 2:00 for 12:00
Snatch + Hang Snatch
Sets 1-2: Technique Focus
Sets 3-4: Build slightly in weight, NO misses
Sets 5-6: Technique Focus
Conditioning
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats 95/65
August 5, 2020
Mobility/Activation Recommendation
2:00 of Couch Stretch, Per side
General Warm Up
4 Rounds
100m Run
10 Gymnastic Kips
8 Lunges
8 Empty Bar Front Squats
Strength
Front Squat
6x3 @65%
Tempo Down, Speed up
Conditioning
6 Rounds
25’ HS Walk
20 Jumping Lunges
Accessory Work
AMRAP :60 x 4
Ring Muscle Ups
Rest 2:00
Parking Lot/At Home WOD
Mobility/Activation
2:00 of Couch Stretch, Per side
Warmup
800m Run
10-8-6-4-2
Spidermans
Step Back Lunges each leg
Double MetCon Day
MetCon 1
EMOM 7 (all 3 movements!)
7 Russian Kettlebell Swings 53/35
7 Goblet Squats 53/35
7 Burpees
Rest 3:00
MetCon 2
10 Sit-ups/25 Push-ups/200m Run
20 Sit-ups/20 Push-ups/200m Run
30 Sit-ups/15 Push-ups/200m Run
40 Sit-ups/10 Push-ups/200m Run
50 Sit-ups/5 Push-ups/200m Run
Accessory Work
3 Rounds
:30 Single Leg Lunge Holds, right leg forward Rest :30
:30 Single Leg Lunge Holds, left leg forward Rest :30
August 4, 2020
Mobility/Activation Recommendation
Front Rack Elbow Pointers, 1:00
General Warm Up
Alternating EMOM 8:00
- 6 Single Leg RDLs per side
- 100m Run into 8 S-arm DB Thrusters
Strength
Clean & Jerk
4x3@70%
Drop and Reset
Conditioning
3 Rounds
10 Deadlift 225/155lbs
10 Box Jump All the Way Overs 24/20”
10 DB Push Press 50s/35s
Accessory Work
From 0:00 - 3:00
21 Chest to Bar Pull Ups
From 3:00 to 5:00
15 Chest to Bar Pull Ups
From 5:00 to 6:00
9 Chest Pull Ups
From 6:00 to 10:00
Rest
From 10:00 - 11:00
9 Pull Ups
From 11:00 - 13:00
15 Pull Ups
From 13:00 - 16:00
21 Pull Ups
Parking Lot/At Home WOD
Mobility/Activation Recommendation
Front Rack Elbow Pointers, 1:00
General Warm Up
Alternating EMOM 8:00
- 6 Single Leg RDLs per side
- 100m Run + 8 Thrusters
Strength
EMOM 10
Strict Press x 5
Conditioning
AMRAP 15
10 Deadlift 115/75
10 Box Jumps 24/20”
10 Push Press 115/75
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
August 3, 2020
General Warm Up
AMRAP 5:00
30 Single Unders
6 Empty Bar Clusters
:30 HS hold
Conditioning
AMRAP 8 Minutes
24 Double Unders
8 DB Thrusters 50s/35s
4 Bar Muscle Ups
Interval
AMRAP 3 Minutes
20 Kipping HSPU
Max Power Snatch 135/95lbs in remaining time
Rest 3:00
AMRAP 3 Minutes
10 Power Snatch 135/95lbs
Max Strict HSPU in remaining time
Rest 3:00
AMRAP 3 Minutes
20 Kipping HSPU
Max Power Snatch 135/95lbs in remaining time
Grunt Work
Every 5 Minutes for 15 Minutes
12 Burpees to 6" Target
200m Row
9 Burpees to 6" Target
200m Row
6 Burpees to 6" Target
200m Row
Parking Lot/At Home WOD
Warmup
AMRAP 5:00
30 Single Unders
6 Spidermans
6 Empty Bar Front Squats
Strength
EMOM 10
Power Clean x 1 into 3 Front Squats (light)
Conditioning
2 Rounds:
AMRAP 2
Buy-in: 50 Double Unders + 15 Air Squats
Max Sit-ups
Rest 1 Minute
AMRAP 2
Buy-in: 50 Double Unders + 15 Burpees
Max Hollow Rocks
Rest 1 Minute
AMRAP 2
Buy-in: 50 Double Unders + 15 Lunge Jumps
Max Push-ups
Rest 1 Minute
Finisher
2 Rounds of
400m Run
Rest 1:00
July 31, 2020
Mobility/Activation Recommendation
Pigeon/Banded Pigeon Pose, 1:00/side
General Warm Up
2:00 Bike, increase speed every :30, then:
10 Barbell Good mornings
8 Bench Dips or controlled ring dip negatives
10 Hang Clean and Press
8 Bench Dips or controlled ring dip negatives
10 Hang Clean and Jerk
9 Burpees over the bar AFAP
Strength
In 12 Minutes, build to a heavy set of 5 deadlifts
Interval Test
AMRAP 16 Minutes
3 Muscle Ups
3 Clean and Jerks 135/95lbs
3 Muscle Ups
3 Clean and Jerks 135/95lbs
Rest 1:00
Accessory Work
Every 4 Minutes for 12 Minutes
Two Sets of Max Distance Handstand Walk
Rest as needed between your two sets to maximize
volume
Parking Lot/At Home WOD
Warmup
20 Step Through/Front to Back Lunge
Pigeon Pose, 1:00/side
20 Step Through/Front to Back Lunge
Pigeon Pose, 1:00/side
20 Air Squats
Run 400m
On the 4:00 x 5 Rounds:
10 Burpees
10 Alternating Single Dumbell Power Snatches 50/35
10 DB Rows each side 50/35
10 Alternating Single Dumbell Power Snatches 50/35
10 Burpees
Accessory Work
3 Rounds of
Seated Leg Raises x 10
Bird Dog x 10 (5 each side)
July 30, 2020
General Warm Up
4 Rounds
5 Strict Pull Ups
10 Thrusters 45/35lbs
10 Jumping Lunges
Mobility/Activation Recommendation
Front Rack Elbow Pointers, 20 reps
Strength
Front Squat
6x3 @60%
Tempo Down, Speed Up
Conditioning
AMRAP 12 Minutes
9 Front Squats 115/75lbs
10 Box Jump Overs* 30/24”
11 Shoulder to OH 115/75lbs
*We strongly recommend athletes do not perform
re-bounding box jump overs even if they can. Turn,
step down, jump back up.
Accessory Work
AMRAP 2 Minutes
Toes to Bar (40 rep cap)
Rest 4:00
For Time
"X" Toes to Bar*
*"X" refers to repeating the total volume of toes to
bar you completed in the AMRAP, but this time, for
time.
Parking Lot/At Home WOD
Warmup
3 Rounds of
200m run
5 Spidermans
10 Air Squats
Coach Mobility
Workout
Jog with a KB to the hill
10 down to 1 by 1 of
KBS
Goblet Squat
Run down/up the hill after every set.
Finisher
3 Rounds of
:45 Plank Plus
:15 Rest