Workout of the Day (WOD)
June 10, 2019
Warm-up
Lunge Down/Back with :03 hold each step to stretch hip flexors x 2
15 Burpees
Side Shuffle Down/Back x 2
15 Burpees
5:00 Foam Roll area of choice
For Time
50 Cal Row (800m run)
100 Double Unders
500m Ski
40 Cal Row (400m run)
80 Double Unders
400m Ski
30 Cal Row (300m run)
60 Double Unders
300m Ski
20 Cal Row (200m run)
40 Double Unders
200m Ski
10 Cal Row (100m run)
20 Double Unders
100m Ski
Core Finisher
3 Rounds of
20 Hollow Rocks
1:00 Plank
5 Bird Dog each side
Lite Class
Same as regular with Core Finisher
June 7, 2019
Tabata Warmup
2x Through
Air Squats
Burpees
Step back lunges (alternating)
Spidermans
Back Squat Prep
Glute Activation x 15 steps each way
Spidermans x 5 each side with :10 Hold per rep
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
Back Squat Week 5 of 12
1x8 @25%
1x8 @40%
1x6 @55%
1x4 @65%
2x4 @75.0%
For Time:
50 Wall Ball 20/14
Rest 3:00
50 Wall Ball 20/14
June 6, 2019
Warmup
Partner Ski
10 Rounds each of alternating 100m. Partner not skiing rests in plank position.
Partner Row
10 Rounds each of alternating 150m. Partner not rowing does alternating spidermans.
Shoulder Stability
Bottoms up KB Walk with elbow at 90 down/back each arm
Bottoms up Press Walk down back each arm
Conditioning
3 Rounds for time of:
Shuttle Run 25’ (rig to wall) x 4
8 Single Arm DB Snatch (left) 50/35#
4 Bar Muscle-ups
8 Single Arm DB Snatch (right) 50/35#
Rest 3:00
3 Rounds for time of
50 Double Unders
15 Push-ups
Rest 3:00
Bike 30/21 Calories AFAP
Remaining Time: Mobility
June 5, 2019
Warm-up
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
Barbell Snatch Warm-up
Complete 20 Reps @70% of your 1RM Snatch*
*Each rep should look identical. Goal is consistency each and every time. We will have a :45 clock set to complete one rep every :45. This gives you ample time to recover and reset before every rep.
Conditioning
For Time:
10-8-6-4-2
Power Snatch 115/75
Box Jump 30/24”
*250m Row after each set of Box Jumps
June 4, 2019
Belmar Beatdown Prep Day
Warmup
15 Burpees
15 Band Pull Aparts
15 Air Squats
Then
15 Front Squats (empty bar)
15 Burpees
15 Kip Swings
Mobility
Banded Shoulder Distraction
Banded Hip Flexor Stretch
Barbell Warm-up
Weightlifting
Every 2:00 for 5 rounds complete
3 Squat Cleans (not T&G). Add no more than 10# per side with the goal being to end up around 90% of your 1RM Squat Clean.
Conditioning
3 Rounds of
12 Thrusters 95/65
12 OTB Burpees
12 T2B
The Lite Class will be an ALL Week Chipper this week. Map out your plan of attack to ensure you get all of the work in!
400m of lunging
Run 3 miles
Bike 3 miles
3000m of rowing
3000m of skiing
300 sit-ups
300 box jumps or Step ups each leg
150 wall ball
150 KBS
100 back squats
100 Thrusters
100 T2B
100 push presses
100 Pull-ups
100 push-ups
100 deadlifts
June 3, 2019
Warmup (25:00 to complete. If you finish early, mobilize)
1 Mile Run
500m Ski
800m Run
400m Ski
200m Run
300m Ski
Tabata Double Unders/Hollow Rocks
Alternate back and forth for 8 rounds each
Conditioning
16:00 AMRAP
200m Run
20 Mountain Climbers each leg
15 Lunge Steps each leg
10 Push-ups
The Lite Class will be an ALL Week Chipper this week. Map out your plan of attack to ensure you get all of the work in!
400m of lunging
Run 3 miles
Bike 3 miles
3000m of rowing
3000m of skiing
300 sit-ups
300 box jumps or Step ups each leg
150 wall ball
150 KBS
100 back squats
100 Thrusters
100 T2B
100 push presses
100 Pull-ups
100 push-ups
100 deadlifts
May 31, 2019
Warmup
3 Rounds of
200m Run
10 Band Pull Aparts
10 Step ups each Leg
10 Kip Swings
Mobilize Shoulders
Lacrosse Ball Biceps
Rope Climb Technique Work
Conditioning
50 Burpee Box Jumps 24”/20”
40 T2B
30 Lunge Jumps each leg
20 Perfect Push-ups (Full ROM
10 Rope Climbs
Lite Class
Class Warmup and WOD
May 30, 2019
Warm-up
30 Burpees
200m Ski
10 Air Squats
5 Spidermans each side
Back Squat Prep
Glute Activation x 15 steps each way
Spidermans x 5 each side with :10 Hold per rep
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
Week 4 of 12 Back Squat Program
1x8 @25%
1x8 @40%
1x6 @50%
1x4 @65%
1x6 @70%
Conditioning
7:00AMRAP
10 KBS 53/35
50 Double Unders
Lite Class
Class Warm-up then
2 Rounds of
7:00AMRAP
10 KBS 53/35
50 Double Unders
7:00AMRAP
200m Run
20 Burpees
7:00AMRAP
10 Bulgarian Split Squats each leg
15 Hollow Rocks
May 29, 2019
Warm-up
2 Rounds of
200m Run
Lunge Down/Back
:30 Supinated Hang from Rig
Downward Dog to Runner’s Lunge x 10 each side
Once complete, you will go through a coach led barbell warm-up.
Conditioning
Partner WOD
1 Mile Run Buy In (both partners run)
Then complete
30 Power Snatches 95/65
30 Hang Squat Snatches 95/65
30 OHS 95/65
800m Run
30 Power Cleans 135/95
30 Front Squats 135/95
30 Thruster 135/95
400m Run
Remaining Time
Mobility
Lite Class
Partner WOD
1 Mile Run Buy In (both partners run)
Then complete
60 Wall Ball Each
60 Partner Russian Twists
800m Run
60 Leg Raises Each on the Rig
60 Partner High Fives
1 Mile Run
May 28, 2019
Today will be an Open Gym Style Class with the intent being to recover from Murph. Please do not come in with the purpose of maxing out a lift. Use this time to move, mobilize, do technique work with light weight and finish with the AMRAP.
Warm-up
Row/Ski combined 2000m breaking it up how you see fit.
Foam Roll
Lats
Hip Flexors
Quads
Lacrosse Ball
Biceps
Traps
Scapula
Banded Shoulder Distraction
Ankle Mobility
15:00 AMRAP
15 Box Jumps 24/20”
15 Sit-ups
15 Cal Ski, Row, Bike*
*Alternate between the above every round
Lite Class
Warm-up
Row/Ski combined 2000m breaking it up how you see fit.
10:00 Mobility with Coach Thy
25:00 AMRAP
15 Box Jumps
15 Ring Rows
15 Sit-ups
15 Cal Ski, Row, Bike*
*Alternate between the above every round