Workout of the Day (WOD)
October 2, 2019
1. Warm-up
Rep Accumulation
3 Rounds
12/8 Calorie AAB
6-10 Strict Pull Ups
15 Goblet Squats (no heavier than 53/35lbs)
2. Strength
Push Press
Find a new 5RM then
2 Drop Sets @90% of above
*Compare to 9/4/2019
3. Conditioning
AMRAP 12 Minutes
Climb The Ladder
5 Box Jump Overs 24/20"
5 Wallballs 20/14lbs
5 Box Jump Overs 24/20"
10 Wallballs 20/14lbs
5/15, 5/20, 5/25, etc.
Continue adding 5 Wallballs each round for 12 minutes.
Lite Class
15:00 AMRAP
10 wall balls
7 Box dips
5 burpees
Rest 1:00
5 rounds of
20 sit ups
15 cal row
10 power cleans
October 1, 2019
1. Warm-up
Weakness Warm Up
Coach helps athletes pick based on weakness
50 Bar Facing Burpees
70/50 Calorie AAB
Row, Run, or Ski 1,500m
2. Strength
Front Squat 3x6 @ 70% Rest as needed
3. Conditioning
AMRAP 16 Minutes With a Partner, alternating movements
12 KBS 70/53
Run 200m
6 C2B Pull-ups
Lite Class
4 rounds
400m run
25 lunges
25 push ups
25 weighted step ups
25 pull ups
400m run
September 30, 2019
1. Warm-up
Run 200m
20 Hollow Rocks
Then, 3 Rounds of:
10 Lunge and Twist
10 Pause Air Squats/Pause OH Squats/Position 1 Squat Snatches
2. Strength
Squat Snatch 5x3 @ 80%
3. MetCon
21-15-9
Power Snatch 95/65lbs
Bar Facing Burpees
Lite Class
Sit ups
Front squats
Burpees
KBS
September 27, 2019
1. Warm-up
:30 on, :15 transition/rest for 2 rounds
S-Arm Russian KB Swings
S-Arm KB Push Press
Sit-ups
Push Ups
2. Strength
Push Press (compare to 8/30/2019)
Find a new 7RM then
2 Drop Sets @90% of above
2 x12 Walking Lunge Steps (heavier than last week)
3. Conditioning
For Time
200m Farmers Carry 53/35s
30 Calorie Row
200m Farmers Carry
30 Burpees to 6" Target
200m Farmers Carry
Lite Class
Class Warm-up then
200m Farmers Carry
200m Run
30 Calorie Row
30 Calorie Bike
200m Farmers Carry
200m Run
30 Burpees
30 Lunge Jumps each leg
200m Farmers Carry
200m Run
September 26, 2019
1. Warm-up
On an 8 minute clock:
2 Rounds
Run 200m
12 KB Goblet Squats
8 Burpees
Then, max duration freestanding HS hold with remaining time
2. Week 4 Bar Muscle-ups
3. Conditioning
3 Rounds
90 Double Unders
30 Alternating DB Snatch 50/35lbs (15 each arm)
Lite Class
Class Warm-up finishing with HS Hold or Plank Hold for remaining time.
Core Work
4 Rounds of
:20 on/:10 off
Hollow Rocks
20 Bird Dogs (10 each side with :03 hold)
4 Rounds of
:20 on/:10 off
Hollow Rocks
Then
4 Rounds
50 Double Unders
30 Alternating DB Snatch 50/35lbs (15 each arm)
30 Single Arm DB Squat Cleans (15 each arm)
September 25, 2019
1. Warm-up
3 Rounds
10 PassThroughs
15 Russian KB Swings
20 Duck Walk Steps (10 each leg)
250m Ski
2. Strength
Misfit Snatch Complex 2.0
Find 1RM
Squat Snatch + Hang Squat Snatch + Overhead Squat x2
3. Conditioning
For Time
Power Snatch
9-7-5-3 *Weights increase each set: 95/65, 115/75, 135/95, 155/105
15 Box Jumps 24/20” after each set of snatches
Lite Class
Class Warm-up then
2 Rounds of
300m Ski
100 Step ups (50 each leg)
300m Ski
100 Leg Raises from the Rig
300m Ski
100 Mountain Climbers (1,1,2,2,3,3…)
300 Ski
September 24, 2019
1. Warm-up
3 Rounds
10 Single DB Front Rack Kossack Squats
10 S-Arm DB Power Clean and Jerk (from the ground)
Run 200m
2. Strength
Misfit Clean Complex 2.0
Find 1RM
Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk
3. Conditioning
3 Rounds
12 Devils Press 50/35s
400m Row
Lite Class
Class Warm-up then
4 Rounds of
15 Pull-ups
20 Devils Press
500m Row
September 23, 2019
1. Warm-up
2:00 on Ski, Bike or Run
Banded Glute Activation Down/Back
Then 2 Rounds of
12 Empty Bar Back Squats
:30 Static Hanging Knee Raise Hold
2. Strength
Back Squat (compare to 8/27/2019)
Find a new 7RM then
2 Drop Sets @90% of above
3. Conditioning
For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans
Lite Class
Class warm-up then
800m Run
30 Hang Power Cleans
50 Wallballs
Run 1 Mile
30 Deadlifts
50 Sit-ups
800m Run
September 20, 2019
1. Warm-up
2 Rounds of
250m Row
8 Lunges (4 per leg)
8 Empty Bar Pause OH Squats (:03 in the bottom)
2. Strength
Push Press
Find a new 10RM
2 Drops sets at 90% of 10RM
Walking Lunge Steps 2x12 (Pre, Post or During Push Presses)
3. Conditioning
AMRAP 10 Minutes
1,000/850m Row
800m Run
Max DB Snatch 50/35 in remaining time
4. Extra Work (if time allows)
Every 2:00 for 10 Minutes
10 OHS 95/65lbs
10 Burpees to 6" Target
Lite Class
3 Rounds of the class Warmup then
2 Rounds of
1,000 Row
800m Run
40 DB Snatches (20 each arm)
20 Lunges each leg with DB on shoulder
September 19, 2019
1. Warm-up
With a Partner, Split the Following Work In Half
60 Russian KB Swings 50/35lbs (switch every 10)
50 Air Squats (non-working partner holds a squat)
:40 Dead Hang from a pull ups bar (done together, :40 each)
30 Strict Pull Ups in minimum sets of 3
2. Skill
Week 3 Bar Muscle-ups
3. Conditioning
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Lite Class
Class Warmup and WOD