Workout of the Day (WOD)
July 29, 2020
General Warm Up
Row 500m
Then
3:00 of Barbell Yoga*
Without putting the bar down, move through
different movements to get loose.
Ie. Good mornings, ohs, hang snatches, lunges etc.
Strength
Every 2:00 for 12:00
1 Above Knee Snatch + 1 Below Knee Snatch + 1
Snatch
Sets 1-2: Technique Focus
Sets 3-5: Build in weight, NO misses
Set 6: Technique Focus (back down in weight)
Drop and reset between reps if necessary to
maintain form. Above Knee Snatch should be well
below hip.
Anaerobic Conditioning Test
AMRAP 3 Minutes
20 Lateral Burpee over Rower
Max Distance Row in remaining time
Accessory Work
For Time
Run 800m
64 KB Swings 70/53lbs
Run 800m
Parking Lot/At Home WOD
Warmup
400m Run then
10-8-6-4-2
Spidermans
Scorpions
Burpess
Calf/Achilles Stretch
1:00 per side
Hip Flexor Opener
1:00 per side
Workout
400 Meter Run
30 Single Dumbbell Power Clean and Jerks 50/35
400 Meter Run
30 Weighted Squat Jumps 50/35
200 Meter Run with Dumbbell 50/35
30 Weighted Squat Jumps 50/35
400 Meter Run
30 Single Dumbbell Power Clean and Jerks 50/35
400 Meter Run
Accessory Work
Tabata Crossbody Mountain Climbers
July 28, 2020
General Warm Up
Every 2:00 For 8:00
Row 12/9 Calories
5 Slow Empty bar front rack GFY's*
*Reverse lunge right, left, squat
Clean and Jerk Warm Up
5 Tall Squat Cleans + Split Jerk last rep
5 Position 1 Squat Clean + Jerk last rep
5 Hang Squat Cleans + Jerk last rep
Repeat with light weight on the bar, performing
3 reps of each instead of 5.
Strength Test
1RM Clean & Jerk
Conditioning
3 Rounds
100 Double Unders
10 Hang Power Snatch 135/100lbs
Accessory Work
32/24 Calorie AAB
Rest 5:00
26/18 Calorie AAB
Rest 4:00
22/14 Calorie AAB
Rest 3:00
18/12 Calorie AAB
Parking Lot/At Home WOD
Warmup
3 rounds of
10 Spidermans
10 Side Lunges each leg
10 Leg Swings each way (front to back and side to side)
10 A Frame Toe Touches
50-40-30-20-10
Sit-ups
Double Unders
After Each Round:
10 Double Dumbbell Push Press 50/35
50 Meter Double Dumbbell Walk*
* 1 Arm Overhead + 1 Arm at Hang
Finisher
Tabata Superman Holds
July 27,2020
General Warm Up
Run 400m, then 3 Rounds of:
5 Inch worms + Push Up
10 Knees to Elbows
15 Jump Squats
Run 400m
Open Test
MF 21.1
AMRAP 17 Minutes
7 DB Power Clean 50s/35s
14 Wallballs 20/14lbs to 10/9'
7 Toes to Bar
Interval
15-12-9
Burpee to 6" Target
HSPU
Rest 2:00
12-9-6
Burpee to 6" Target
HSPU
Rest 2:00
9-7-5
Burpee to 6" Target
HSPU
Accessory Work
For Distance
4:00 Row for Meters
Rest 2:00
3:00 Row for Meters
Rest 3:00
2:00 Row for Meters
Rest 4:00
1:00 Row for Meters
Score is total distance in meters
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
Workout
800m Run
50 Burpees
800m Run
50 DB Snatches 50/35
800m Run
50 Weighted Walking Lunge Steps 50/35
800m Run
Accessory Work
2 Rounds
100m Suitcase Carry each arm
15 Hollow Rocks
July 24, 2020
Mobility/Activation Recommendation
Tricep/Lat Smash, 1:00/side
General Warm Up
Alternating EMOM 8:00
8 S-Arm Buster (Burpee + Squat clean
thruster)
12 Calorie Machine
Strength
Squat Clean
EMOM 12 Minutes
1-3: 4 Power Position Clean
4-6: 3 Above Knee Clean
7-9: 2 Below Knee Clean
10-12: 1 Clean
Conditioning
Climb the Ladder for 10 Minutes
3 Lateral Bar Burpee
3 Squat Snatch 95/65lbs
6 Lateral Bar Burpee
6 Squat Snatch 95/65lbs
9/9, 12/12, 15/15, etc.
Accessory Work
Every 3 Minutes for 15 Minutes
:20 Calorie Bike Sprint
Parking Lot At Home WOD
Warmup
800m Run then
10-8-6-4-2
Spidermans
Scorpions
Calf/Achilles Stretch
1:00 per side
Workout
100 Double Unders
7 1 arm thrusters each arm 50/35
80 Double Unders
7 1 arm thrusters each arm 50/35
60 Double Unders
7 1 arm thrusters each arm 50/35
40 Double Unders
7 1 arm thrusters each arm 50/35
20 Double Unders
7 1 arm thrusters each arm 50/35
Finisher
Coach’s Choice!
July 23, 2020
General Warm Up
20 Empty Bar Good Mornings
Then,
4 Rounds
10 Empty Bar Thrusters
10 Calorie Row
Mobility/Activation Recommendation
Front Rack Elbow Pointers, 1:00
Strength
Push Press
4 @75-80%
3 @80-85%
2 @85-90%
3 @80-85%
4 @75-80%
Conditioning Re-Test
3 Rounds
60 Double Unders
400m Run
10 Shoulder to OH 165/115lbs
Accessory Work
4 Rounds
Ski 200m
10 DB Front Squats 30-70lb DBs
50' HS Walk (25' out and back)
Rest 2:00
Parking Lot/At Home WOD
Warmup
3 rounds of
10 Spidermans
10 Side Lunges each leg
10 Leg Swings each way (front to back and side to side)
5:00 of Coach Mobility
For Time
10 Rounds of
10 Russian KBS
15 Squat Jumps
Finisher
3 Rounds of
30 Crossbody Mountain Climbers
5 Bird Dog each side
July 22, 2020
General Warm Up
3 Rounds
12/10 Calorie Ski/Row
12 Duck Walk Steps
5 :01 Ring Support Holds + Slow Negative
Run 100m
Strength
Front Squat
8x3 @65%
Tempo Down, Speed up
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning
AMRAP 16 Minutes
Run 800m
15/12 Muscle Ups
Accessory Work
Find a 1RM Seated Box Jump for height
Parking Lot/At Home WOD
Warmup
5x each leg
Forward Lunge
Side Lunge
Back Lunge
Spider-Man’s x 10 each leg
Burpees x 10
Mobility
2:00 Pigeon Pose each side
10 Rotating Scorpions with :05 hold per side
Hip Flexor Stretch x 2:00 per side
Downward Dog to Open Shoulders x 10
Workout
3 Rounds of 1:00 Max Effort:
Dumbbell Goblet Squats 50/35
Single Dumbbell Power Cleans (alternate as needed)
Hops over the Dumbbell
Single Arm Push Presses (alternate as needed)
Burpees
Rest
July 21, 2020
General Warm Up
1:00 Dead Hang, then
3 Rounds
12 BTN Push Press
12 OH Squats
Run 100m
Snatch Warm Up
Tall Snatch Warm Up, 4 reps in each position
Strength
Squat Snatch
4 @ 72.5-77.5%
3 @ 77.5-82.5%
2 @ 82.5-87.5%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Conditioning Retest
5 Rounds
18 Goblet Step Ups 24/20” w/ 53/35lb KB
12 KB Snatches 53/35lbs
12 HSPU
Accessory Work
1 Mile Run
Parking Lot/At Home WOD
Warmup
30 Jumping Jacks
:30 Plank on both hands
30 Jumping Jacks
:30 Plank on one elbow
30 Jumping Jacks
:30 Plank on other elbow
30 Jumping Jacks
:30 Plank on both elbows
Mobility
2:00 Pigeon Pose each side
10 Bird Dog each side with :05 hold per rep
Workout
25:00 AMRAP
200 Meter Run
2 Rounds
12 Floor Presses 50/35 (6/6)
12 DB Snatches 50/35 (6/6)
12 Lunge Jumps (6/6)
Run 200m then complete 2 rounds of the above work. Once you are done with 2 rounds run another 200m. Repeat for 25:00.
Finisher
3 rounds of
1:00 Wall Sit
:30 rest
1:00 Plank
:30 rest
July 20, 2020
General Warm Up
20-15-10
Ski or Row Calories
DB Snatch
Kip Swings (Knee raises or TTB on R3)
Strength
Strict Press
5x3 @80-90%
First and last sets must be at 80%
Interval Re-Test
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
AMRAP 3 Minutes Until Completion
Row 300m
Max Calorie Bike*
Rest 3:00
*Continue with 3:00 on and 3:00 off until you
complete 100/80 Calories on the Bike Erg.
Each round you must buy in with a 300m row.
Parking Lot/At Home WOD
Warmup
3 rounds of
10 Spidermans
10 Side Lunges each leg
10 Leg Swings each way (front to back and side to side)
Workout
4 Rounds For Time
10 Renegade Rows* (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 Sit-ups
400m run
*Renegade Row – 1 Push-up, Row (left), Row (right)
Core Work
Hollow Hold or Rock/Superman Hold (alternate movements)
8 Rounds of
:10 on/:20 off for beginners
:20 on/:10 off for advanced
July 17, 2020
Mobility/Activation Recommendation
4-way wrist stretch, 1:00/side
General Warm Up
4-way wrist stretch
Then
EMOM 5:00
8 Hang Clusters
100' Shuttle Run
*Both Movements in the minute
Strength
EMOM 10 Minutes
3 Power Cleans
Start and end near 70%. Only increase weight if
they remain snappy,
Conditioning
For Time
150 Double Unders
9 Deadlifts 315/225lbs
120 Double Unders
7 Deadlifts 315/225lbs
90 Double Unders
5 Deadlifts 315/225lbs
Accessory Work
4 Rounds
15 Push Ups
25 Wallballs 20/14lbs to 10'
15/9 Calorie Bike
Rest 1:00
At Home WOD
General Warm-up
10:00 Total Body Foam Roll
Then
3 Rounds of
5 Burpees
4 Goblet Squats
3 Sit-ups
2 Lunge Jumps
For Time
50 Burpees
40 Goblet Squats
30 V-ups
20 Lunge Jumps
*Down the ladder and back up. Do the Lunge jumps once.
Cool Down
All the stretching!
July 16, 2020
Mobility/Activation Recommendation
Tricep/Lat Smash :90/side
General Warm Up
20 Band Pull Aparts
20 DB Farmers Hold Reverse Lunges
400m Run
20 DB Push Presses
20 Band Pull Aparts
Strength
Push Press
3 @80-85%
2 @85-90%
1 @90-95%
2 @85-90%
3 @80-85%
Bar Muscle Up Warm Up
Jumping Kip Swing, 5 reps
Kip + Knees Up, 4 reps
Kip + Knees + Hips to the bar, 3 reps
2 Bar Muscle Ups
Conditioning
6 Rounds
5 Bar Muscle Ups
100m Run w/ 45lb Plate
10 Front Squat 165/115lbs
Accessory Work
AMRAP 4 Minutes x 3
400m Run
Max Rep Strict HSPU in remaining time
Rest 3:30 Between AMRAPs
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
30-20-10 Goblet Lunge Steps
1-Arm KB/DB Push Presses 50/35lbs or less
1-Arm KB/DB Row
Lateral Hops over the KB/DB
Accessory Work
Tabata Plank to elbows back to hands
8 Rounds of :20 on/:10 off