Workout of the Day (WOD)
September 13, 2019
1. Warm-up
2 Rounds of
20 Russian KB Swing 53/35lbs
20 Dead Bugs
8 Strict Pull Ups w/ 1 second Pause at the top
Run 100m
2. Strength
Push Press 3RM then
2 Drops sets at 95% of 3RM
3. Conditioning
AMRAP 5 Minutes
10 DB Snatch 50/35lbs
5 Pull Ups
Rest 2 Minutes
AMRAP 5 Minutes
8 DB Snatch 50/35lbs
4 C2B Pull-ups
Lite Class
27-21-15-9
Row for Calories
Deadlift
Lunge Jump
Shoulder to OH
September 12, 2019
Warm-up
25 Cal Bike
25 Cal Ski
20 Spidermans (10 each side)
20 Band Pull Aparts
15 Kip Swings
15 Light DB Pullovers
Gymnastics
Week 2 Bar Muscle-ups
Conditioning
3 Rounds of
12-9-6
Deadlift 225/155lbs
DB Box Step Over 50/35s to 24/20"
Rest 3:00 after each "12-9-6"
Lite Class
5 rounds of
Plank on hands 1:00
25 Mountain Climbers
Plank on Elbows 1:00
25 Jumping Jacks
Plank on right elbow 1:00
25 biceps curls
Plank on left elbow 1:00
25 tricep extensions
Wall Sit 1:00
25 Air Squats
September 11, 2019
1. Warm-up
2 Rounds, Teams of 3, Rotating Every Minute
P1: Bike
P2: Handstand Hold/Handstand Walk Practice
P3: Air Squats
2. Strength
Power Snatch
4 Rounds :90 on, 2:30 off Singles @80-85%
3. Conditioning
9/11 Tribute WOD
Row 2001m
Then
3 Rounds of
9 Thrusters 115/75lbs
11 Toes to Bar
9 Squat Snatch 115/75lbs
11 Toes to Bar
Lite Class
10 down to 1 Thrusters with 100m run after each set
Then
10 down to 1 Burpees with 100m run after each set
Then
21-15-9
Hanging Knee Raises
Sit-ups
Russian twist
Supermans
September 10, 2019
1. Warm-up
Run 800m
15 Hang Squat Clean Thrusters
Accumulate 1:00 Hanging L-Sit
2. MisFit Clean Complex 2.0
Power Clean, Hang Power Clean, Squat Clean, Hang Squat Clean, Split Jerk
Every :90 for 9 Minutes 2 Rep @ 60% of 1RM C&J
3. Conditioning
3 Rounds
20 Back Rack Lunge Steps 115/75lbs
200m Run
40 Double Unders
Lite Class
3 rounds of
25 calorie row
10 Power Snatches
Then
3 rounds of
20 calorie row
10 OHS
Then 3 rounds of
15 calorie row
50 sit-ups
September 9, 2019
1. Warm-up
3 Rounds of
12 Lunge and Twist (6 with right leg forward, 6 with left)
12 Air Squats w/ Glute Activation Band
:15 Bike “sprint”
2. Strength
Back Squat 3RM then
2 Drops sets at 95% of 3RM
3. Conditioning
5 Rounds of
10 Power Snatch 75/55lbs
10 Calorie Row
Lite Class
800m run
10 C&J
400m run
10 C&J
200m run
10 C&J
Then
3 rounds of
21 KBS
12 Pull-ups
100 Double Unders
September 6, 2019
Cialis 20 Mg generico Warm-up
Banded Glute Activation x 20 steps in each direction
Then 2 Rounds
15 Empty Bar Back Squats with :45 HS Hold in the Bottom of the squat
Strength
5RM Back Squat
2x5 Drop Sets @95% of above
Conditioning
2 Rounds
15/12 Calorie Row
12 Squat Cleans 135/95
9 Burpee Box Jump Overs 24/20"
6 Squat Snatch 135/95
Rest 2:00
Lite Class
For Time
50 Box jumps
50 Jumping pull-ups
50 KBS
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Sit-ups
50 Wall ball
50 Burpees
50 Double unders
September 5, 2019
Warm-up
3 Rounds of
40 Double Unders
Ski 200m
10 Lunge Steps each leg
Shoulder Prep
Banded External Rotation x 20
Band Pull Aparts x 20
Bottoms up Walk (elbow at 90) Down/Back
New Gymnastics Cycle
Bar Muscle-ups
Conditioning
4 Rounds of
2:00 Work/2:00 Rest
25 ft shuttle sprint Down/Back x 4
Remaining Time:
Max Calories on Rower (rounds 1,3)
Max Calories on Bike (rounds 2,4)
Lite Class
Class Warm-up then
6 Rounds of
2:00 Work/2:00 Rest
25 ft shuttle sprint Down/Back x 4
Remaining Time:
Max Calories on Rower (rounds 1,2)
Max Calories on Bike (rounds 3,4)
Max Calories on Ski (rounds 5,6)
Finisher
Core Work with Coach Josh
September 4, 2019
1. Warm-up
AMRAP 7 Minutes
10 S-Arm OH DB Walking Lunge Steps
Row 200m
10 Perfect Push Ups
2. Strength
5RM Push Press
2x5 Drop Sets @95% of above
3. Conditioning
3 Rounds for Time
30ft HS Walk or 4 Wall Walks
15 OHS 95/65
5 KB Single Arm Thruster
Lite Class
Class Warm-up then
2 Rounds of
25 Power Cleans
25 Front Squats
25 Thrusters
100 Walking Lunge Steps (50 each leg)
September 3, 2019
Warm-up
3 Rounds
12 S-Arm, S-Leg DB RDLs
12 Wallballs
5-8 Strict Pull Ups
Strength
Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset
Conditioning
3 Rounds
50 Wallballs 20/14lbs
20 Pull Ups
Lite Class
Class Warm-up and WOD
September 2, 2019
Labor Day WOD
10am
Family BBQ to follow!