Workout of the Day (WOD)
June 5, 2020
Mobility/Activation Recommendation
Double LAX Ball T-Spine Smash, 2:00
General Warm Up
3 Rounds
6 Strict Pull Ups
12 Empty Bar Front Rack Duck Walk Steps
12 Empty Bar Thrusters
Run 100m
Strength
Build to a Heavy Complex of:
Power Clean + Push Jerk + 2 Front Squats + Squat
Clean + Jerk
Conditioning
AMRAP 14 Minutes
W/ a Partner, Alternating Full Rounds:
10 Lateral DB Burpees
50' OH Walking Lunge 50/35lb DB
Accessory Work
For time with a partner, alternating full rounds:
3-6-9-12-15-18-21
Calorie Row
Thrusters 95/65lbs
Women calories: 3-5-7-9-11-13-15
At Home WOD
General Warm Up
2:00 Saddle Pose then
20 Lateral Line Hops
20' Duck Walk (10' forward, 10' backwards) then
10 Squat Jumps
Workout
AMRAP 14 Minutes
Climb the Ladder
2 Burpees
2 DB Snatches 50/35lbs
4/4, 6/6, 8/8, etc.
Accessory Work
5 Rounds of
25 Bicycles each side
10 Bird Dogs each side
June 4, 2020
Mobility/Activation Recommendation
1:00 Wrist Stretch
General Warm Up
On a 6:00 Clock
Run 400m
30 Empty Bar Push Press
Max 25’ Handstand walks in remaining time
Strength
Push Press
4 @70%
3 @75%
2 @80%
3 @75%
4 @70%
Conditioning
5 Rounds
18 Goblet Step Ups 24/20" w/ 53/35lb KB
12 KB Snatches 53/35lbs
12 HSPU
Accessory Work
4 Rounds
20/12 Calorie Bike
15 Pull Ups
Rest 3:00
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
AMRAP 13 Minutes
13 Sit Ups
13 KB Swings
13 Squat Jumps
Accessory Work
*Tabata Flutter Kicks
*Tabata is 8 Cycles of :20 Work, :10 Rest
June 3, 2020
Mobility/Activation Recommendation
Tricep/Lat Smash 1:00/side
20 Front Rack Elbow Pointers
General Warm Up
3 Rounds
6 Turkish Get Ups (2/arm) w/ light DB or KB
12 Empty Bar Front Squats
Run 50m forwards
Run 50m backwards
Strength
2-second Pause Front Squat
4x4
Conditioning
AMRAP 6 Minutes
20 Lateral Burpee Box Jump Overs 24/20"
400m Sandbag or Plate Carry 30-90lbs
Rest 1:00
AMRAP 6 Minutes
Continue where you left off in the second AMRAP
Accessory Work
High Box Jumps From a seated start
8x3
At Home WOD
General Warm Up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then 2:00 Puppy Dog Pose
Workout
AMRAP 15 Minutes
20 DB Deadlifts (50/35s)
300m Run
30' HS Walk or 16 Shoulder Taps
Accessory Work
3 Rounds
Single Leg Lunge Holds :45, right leg forward Rest :30
Single Leg Lunge Holds :45, left leg forward Rest :30
June 2, 2020
General Warm Up
5 Rounds
Run 100m
5 Broad Jumps
5 Empty Bar Muscle Snatch + OH Squat (perform a
muscle snatch from below the knee, then OH squat
- that’s 1).
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
3 Rounds
60 Double Unders
400m Run
10 Shoulder to OH 165/115lbs
Accessory Work
Max Unbroken Muscle Ups
Rest 2:00
Continue until you reach 30/25 Reps
At Home WOD
General Warm Up
Tabata Lateral Line Hops then,
10 inchworms then,
1:00 Per Side, Doorway Stretch
For Time
10 Weight Facing Burpees
10 Single Arm Thrusters (5 each arm)
Rest 1:00
20 Weight Facing Burpees
20 Single Arm Thrusters
Rest 1:00
30 Weight Facing Burpees
30 Single Arm Thrusters
Rest 1:00
40 Weight Facing Burpees
40 Single Arm Thrusters
Accessory Work
10 Rounds :20 Superman Hold Rest :40
June 1, 2020
General Warm Up
20 Lateral Bar Burpees
20 Empty Bar Presses
10 Strict Toes to Bar
20 Empty Bar Presses
20 Lateral Bar Burpees
Strength
Strict Press
5x5 @60-70%
First and last sets must be at 60%
Conditioning
2 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
Run 300m
Rest 1:00
2 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
Run 300m
Accessory Work
4 Rounds
:15 Reach Pace
:45 Sustain Pace
Until you complete 30/25 Calorie Row
Rest 1:00 after each round
“Reach” pace is faster than you would sprint
30/25 calories.
“Sustain” pace is what you could hold for
30/25 calorie repeats.
At Home WOD
General Warm Up
Run 5:00
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout For Time
100 Air Squats
400m Run (or run 1:00 out/back or 75 Jumping Jacks)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
May 29, 2020
General Warm Up
2 Rounds
10 Muscle Cleans 75/55lbs or less (muscle
clean and press on R2)
Run 100m
10 Step Through/Front to Back Lunge
Run 100m
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Clean Warm Up
Tall Clean Warm Up, 3 reps in each position
3 Position 1 Power Cleans
3 Hang Power Cleans
Strength
1RM Power Clean
Conditioning
"Meatball Tub"
For Time
3 Rounds
12/8 Calorie Bike
20 Push Ups
10 Hang Clean and Jerk 115/75lbs
Rest 2:30
Accessory Work
8 Rounds
5 Pull Ups + 5 Toes to Bar
Rest as needed
The goal is to go from pull ups directly into toes
to bar.
At Home Workout
General Warm Up
Run 200m
40 Leg Swings (20/leg)
50 Butt Kicks
50 High Knees
Then, 3x50m “Sprints”, increasing speed each time
Workout
8 Rounds
Run 400m
Rest 2:00
Accessory Work
2:00 Pigeon Stretch/side
2:00 Couch Stretch/side
May 28, 2020
General Warm Up
2:00 Glute Activation Steps with band around knees
(:30 to the left, :30 to the right, :30 forward, :30
Backwards)
Then
3 Rounds
10 Jumping Back Squats w/ Empty Bar
10 Calorie Row
Strength
EMOM Until Failure
3 Back Squat @ 60%*
*Add 10/5lbs per round
Conditioning
AMRAP 7 Minutes
30 Wallballs 20/14lbs
10 Bar Muscle Ups
Accessory Work
Every :90 For 15 Minutes
10/7 Calorie Ski
At Home Workout
General Warm Up
15 Burpees
Doorway Stretch, :30/side
15 Jump Squats
Dragon Pose, :30/side
15 DB Deadlifts
Workout
3 Rounds
100 Air Squats
50 Sit Ups
15 Double DB Clean and Jerks or 30 S-Arm DB Clean and Jerks
50/35lbs (all the way to the ground)
Accessory Work
4 Sets
20 Single Arm Row (10/arm)
1:00 Squat Therapy Hold
May 27, 2020
Mobility/Activation
20 Band Pull Aparts
20 PVC Pass Throughs
20 Duck Walk Steps
Snatch Warm Up
15 Burpees AFAP, then:
10 Empty Bar OH Squats + :20 OH Squat Hold
(after the 10th rep)
:60 Saddle Pose
8 Empty Bar Tall Squat Snatches + :20 Hold
:60 Dragon Pose (:30/side)
6 Power Position Squat Snatches
:60 Pigeon/Banded Pigeon Pose (:30/side)
4 Hang Squat Snatches
Strength
Find a 1RM Snatch
Conditioning
Every 3 Minutes for 12 Minutes
15/12 Calorie Row
12 Overhead Squats 115/75lbs
9 Strict HSPU
Accessory Work
3 Rounds
400m Run
20 KB Snatch 53/35lbs
Rest 3:00
At Home Workout
General Warm Up
1:00 Squat Therapy Hold
1:00 HS Hold
30 Lunges
60 Lateral Line Hops
1:00 Saddle Pose
1:00 Ankle mobilization
Workout
For Time
80 S-arm DB Thrusters 50/35lbs (40 each arm)
60 Box Jumps or Jump Overs
40 Handstand Push Ups or regular push-ups
60 Pistols or lunge jumps
Run 1 Mile
Accessory Work
Mobility!
May 26, 2020
Mobility/Activation
Calf/Achilles Smash, 1:00/side
General Warm Up
4 Rounds
4 Strict Pull Ups
6 Perfect Push Ups
8 Empty Bar Good Mornings
Run 100m
Strength
Deadlift
2x15
Conditioning
AMRAP 7 Minutes
7 Hang Power Cleans 145/100lbs
35 Double Unders
Accessory Work
4 Rounds
HS Walk Zig Zag, 40'
Set up a start and finish cone and 10' increments with 90 degree turns alternating
between left and right (there should be 3 turns) - like a giant 'W'.
At Home Workout
General Warm Up
On a 7 Minute Clock
Run 400m
30 Pause Air Squats (:03 in the bottom)
Remaining Time HS Hold or Plank Hold
Workout
AMRAP 2:00 x 6
15 Burpees
Max Rep KB Swings 53/35lbs In Remaining Time
Rest 2:00
Accessory Work
3 Sets
20 Single Leg RDLs (10/leg)
10 Tempo Push Ups (3 seconds down, pause, fast up)
Memorial Day!
Memorial Day
Today we honor the men and women who died while serving in the U.S. military. Please take a moment today to be thankful for our Freedom!
Please click here to read about the heroic efforts of
LIEUTENANT MICHAEL P. MURPHY (SEAL), USN
https://www.navy.mil/ah_online/moh/murphy.html
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.