Workout of the Day (WOD)
May 22, 2020
General Warm Up
3 Rounds
10 Single DB Step ups (light)
6 BTN Snatch Grip Press
10 Empty Bar OH Squats
Mobility/Activation
Hanging Shoulder Opener, 1:00/side
Strength
Overhead Squat
3x10
Conditioning
"Apocalypse Thou"
AMRAP 12 Minutes
Max Rep DB Box Step Overs 50/35s to 24/20"
Every Minute including 0:00, perform 1 Dirty DB
Complex 50/35lbs
A Dirty DB Complex is a: Double DB Deadlift +
Double DB Clean and Jerk + a Cluster. The DBs
go to the ground for each movement in the
complex.
Accessory Work
For Time
40 Bar Facing Burpees
Rest 5:00
40 Bar Facing Burpees
At Home Workout
General Warm Up
800m Run
then
2:00 Per Side, Pigeon/Banded Pigeon Pose
then
30 Box Jumps
Workout
AMRAP 18 Minutes
Max Reps Single DB or unweighted Step Ups
Every Minute including 0:00,
Perform 8 Push Presses (4 each arm) + 8 Jumping Lunges
Accessory Work
4 Rounds
1:00 Squat Therapy Hold
30 Russian Twists
May 21, 2020
General Warm Up
2 Rounds
20 Russian KB Swings
25' HS Walk or :30 HS Hold
200m Run
Mobility/Activation
Front Rack Elbow Pointers, 1:00
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 60%
Conditioning
3 Rounds
15 Power Cleans 135/95lbs
15 HSPU
Rest 2:00
Accessory Work
Strict Pull Ups
5x10
At Home Workout
General Warm Up
50m Butt Kicks
50m High Knees
40 Arm Circles (20 forward, 20 backward)
15 KB Swings
15 Burpees
Then, 1:00 Calf Stretch per side
Workout
3 Rounds
Run 400m carrying a 53/35lb KB anyhow
40 KB Swings 53/35lbs
Accessory Work
5x30 Single Arm Row (15/arm)
May 20, 2020
General Warm Up
2:00 Bike, speeding up every :30
Then 2 Rounds
20 KB Swings
15 Goblet Squats
10 Gymnastics Kips
5 Kipping Knee Raises (toes to bar on R2)
Strength
Back Squat
8x3 @ 60%
Conditioning
21-15-9
Toes to Bar
Calorie Bike
Accessory Work
For Time
Run 1 Mile
Rest 2:00
40 Pull Ups
Rest 2:00
30 Front Squats 185/115lbs
At Home Workout
General Warm Up
:30 Handstand Hold
Run 400m
:60 Squat Hold
Run 200m
5 HSPU Negatives
20 Air Squats
Then, Couch Stretch 2:00/side
Workout
AMRAP 15 Minutes
10 DB Front Rack Good-For-Yous 50/35lbs
12 HSPU
40 Double Unders
A ‘Good For You’ is a: right leg reverse lunge + left leg reverse lunge
+ squat, all while holding a single DB in the front rack.
Accessory Work
21-15-9
Burpee
V-Ups
May 19, 2020
General Warm Up
AMRAP 5:00
10 Horizontal Ring Rows
20 Air Squats
:30 HS Hold
Snatch Warm Up
Tall Snatch Warm Up, 4 reps in each position
Strength
EMOM 12 Minutes
Sets 1-4: 1 Snatch @70-80%
Sets 5-8: 1 Snatch @80%
Sets 9-12: 1 Snatch @70%
Conditioning
3 Rounds
10 Power Snatches 115/75lbs
10 Overhead Squats 115/75lbs
Rest 3:00
3 Rounds
8 Power Snatches 115/75lbs
8 Overhead Squats 115/75lbs
Rest 3:00
6 Power Snatches 115/75lbs
6 Overhead Squats 115/75lbs
Accessory Work
5 Sets of
4 Reps of Single or Double Kettlebell Clean and Lunge Complex.
The complex is:
1 Double KB Clean + Right Leg Reverse Lunge + Leg
Leg Reverse Lunge + Right Leg Reverse Lunge +
Left Leg Reverse Lunge
Rest as needed
At Home Workout
General Warm Up
2 Rounds
Run 400m
20 Lunges
15 Squats
10 S-arm Push Press
Workout
2 Rounds
Run 200m
20 S-Arm Squat Clean Thrusters 50/35lbs
Run 200m
Rest 1:30
Then,
2 Rounds
10 S-Arm Squat Clean Thrusters 50/35lbs
Run 400m
10 S-Arm Squat Clean Thrusters 50/35lbs
Rest 1:30
Accessory Work
3 Sets for Quality
20 Glute Bridges
12 Lateral/Cossack Squats
20 Hollow Rocks
May 18, 2020
General Warm Up
5 Rounds
5 Slow RDLs 75/55lbs
5 Push Jerks 75/55lbs (focus on pushing
UNDER the bar)
5 Row or Any Machine Sprint
Strength
Deadlift
3x10 @ 70%
Conditioning
AMRAP 2:00 x 4
15 Push Jerks 115/85lbs
Max Calorie Row in Remaining Time
Rest 2:00
Accessory Work
For Time
3x5 Strict Deficit HSPU 2/1"
Rest as needed
3x7 Deficit HSPU 4/2"
Rest as needed
3x9 HSPU
Rest as little as needed between sets, but as
much as needed between deficits.
At Home Workout
General Warm Up
EMOM 10 Minutes (all 3 moments in the same minute)
:10 HS Hold
4 Burpees
7 Air Squats (Goblet squats in last 3 rounds)
Then mobilize hips and ankles
Workout
5 Rounds
24 Alternating DB Snatches 50/35lbs
20 Lateral Burpees Over the DB
16 Lunge Jumps (8 each leg)
Accessory Work
Plank for 1:00/Rest for :30
Hands
Right Elbow or Hand
Left Elbow or Hand
Both Elbows
May 15, 2020
Mobility/Activation Recommendation
2:00 Squat Therapy, against a wall with arms
up
General Warm Up
3 Rounds
10 OH Squats
:30 Freestanding HS Hold Practice
Run 100m
Strength
Pause Overhead Squat
6x3
Conditioning
AMRAP 4:00 x 3
10 HSPU
8 DB Front Squats 50/35s
6 DB Box Step Overs 50/35s
Rest 2:00 between AMRAPs. Restart each
AMRAP.
Accessory Work
6 Rounds, For Distance
AMRAP 2:00
Meters on Ski Erg
Rest 2:00
Goal is more meters each round
At Home Workout
General Warm Up
7 Rounds
3 Burpees
5 Push Ups
7 DB Snatch
Workout
3 Rounds
100 Double Unders
10 S-Arm Devil's Press, Right 50/35lbs
10 S-Arm Devil's Press, Left 50/35lbs
Accessory Work
5 Rounds
30 Top Half V-Ups
May 14th, 2020
General Warm Up
1:00 Hang from Pull-Up Bar
10 Strict Pull Ups
1:00 Wall Sit
20 KB Goblet Squats
1:00 HS Hold
20 KB Swings
Strength
Every Other Minute for 12 Minutes
2 Power Cleans at 80%
Conditioning
5 Rounds
4 Squat Clean and Jerk 215/140lbs
16/12 Calorie Bike
Accessory Work
Every 2:00 for 14 Minutes
7 Chest to Bar Pull Ups
3 Bar Muscle Ups
The goal is unbroken through the whole
complex.
At Home Workout
General Warm Up
Every 5 Minutes for 10 Minutes
400m Run
In the remaining time in each 5:00 window,
10 Hollow Rocks
10 Box Jumps
Workout
AMRAP 30 Minutes
800m Run
40 Sit Ups
20 Goblet Lunges 50/35lbs
Accessory Work
7 Sets for Quality
20 1-Arm DB/KB Rows (10/per arm)
10 DB/Plate Skull Crushers
May 13th, 2020
General Warm Up
3 Rounds
10 Wall Balls
10 Alternating DB Snatch
:20 Ring Support Hold + Negative
Strength
Back Squat
8x3 @70%
Conditioning
For Time
Run 400m
7/5 Muscle Ups
12 Deadlift 275/185lbs
Run 200m
7/5 Muscle Ups
12 Deadlift 275/185lbs
Run 400m
Accessory Work
For Time
35/25 Calorie Row
Rest 3:00
25/18 Calorie Row
Rest 3:00
15/10 Calorie Row
Rest 5:00, and repeat.
General Warm Up
20 Lunge Steps
1:00 Squat Hold
:30 Wrist Stretch
16 Lunge Steps
:45 Squat Hold
:30 Wrist Stretch
12 Lunge Steps
:30 Squat Hold
:30 Wrist Stretch
then
5 HSPU or Push Up Negatives
Workout
For Time
250 Jump Squats*
*Every 1:00 until you finish, perform 8 Handstand Push Ups or Regular Push-ups, starting at minute 1:00.
Accessory Work
"Shoulder Death Circuit"
:45 Palms Forward
:45 Palms Backwards
:45 Internal/External Rotation Alternating
:45 Swimmers
1:00 Arms Extended at your sides Hold
Goal is to go continuously without stopping.
May 12th, 2020
General Warm Up
20 PVC Pass Throughs Then, Alternating
EMOM 8:00
1. 12 Pause OHS
2. 12 Ring Rows
3. 8 Position 1 Squat Snatch
4. 12 Lateral Bar Burpees
Strength
Snatch 7x2 @85%
Conditioning
AMRAP 15 Minutes
5 Chest to Bar Pull Ups
10 DB Thrusters 50/35lbs
5 Chest to Bar Pull Ups
Rest :45
Accessory Work
S-Arm Kettlebell Push Presses
50-40-30-20 (total, split between each arm)
Rest 2:00
At How Workout
General Warm Up
2:00 of Single Unders
20 A-frame Toe Touches
20 Vertical Leaps (jump for height)
Workout
AMRAP 5:00 x 5
100m Run
7 Burpees
If you complete 5 rounds in under 5:00, perform Max Rep KB Swings
53/35lbs in remaining time.
Rest 2:00 between AMRAPs
Accessory Work
Bicycle Crunches
50-40-30-20-10
Rest as needed between sets
May 11, 2020
General Warm Up Straight through
15 RDLs 95/65lbs
5 HSPU
10 RDLs
10 Push Ups
5 RDLs
15 Burpees
Strength
Deadlift 2x14
Conditioning
4 Rounds
12 Burpees to a 6" Target
100 Double Unders*
Rest :90 between sets
*Goal is UB double unders, scale the amount of double unders to keep the amount of sets low
Accessory Work
HS Walk Flight Simulator
Unbroken HS Walks, in feet: 20-25-30-35-40-45-50-45-40-35-30-25-20 Rest as need to stay unbroken
At Home Workout
General Warm Up
2:00 Per Side Calf/Achilles Smash
50 Step Ups
20 Burpees
1:00 Overhead Plate Hold
Workout
For Time
40-30-20-10
Box Jumps
Single DB Step Ups 50/35lbs
S-Arm DB Push Press
*Begin each round with a 400m Run
Accessory Work
20 Rounds
Single Leg Lunge Holds, back knee 1” off the floor*
:30 On :30 Off
*Alternate front leg every round