Workout of the Day (WOD)
April 8, 2020
Mobility/Activation
Internal Shoulder Rotation Stretch, :60/side
General Warm Up
3 Rounds Ski, Row, or Run 250m
10 Deadlifts 95/65lbs
:20 Hanging L-Sit Hold
Strength
3" Deficit Deadlift
3x1 @60-70%
3x1 @70-80%
1x1 @80%+
1x1 @60%
Conditioning Re-test
"Lord of the Stings"
For Time
8 Clean and Jerks 155/105lbs
50' HS Walk
35 Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
20 Chest to Bar Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
10 Bar Muscle Ups
Accessory Work
“PRE" You must hit the following checkpoints to continue*
Run 400m by 1:30/1:45
Run 800m by 3:00/3:30
Run 1200m by 4:30/5:15
Run 1600m by 6:00/7:00
Run 2000m by 7:30/8:45
Run 2400m by 9:00/10:30
Run 2800m by 10:30/12:15
Run 3200m by 12:00/14:00
*You may bank meters, you do not need to stop. If 2 miles are completed by 12/14 minutes, stop.
At Home WOD
General Warm Up
3:00 Calf/Achilles Smash (each side) then
2:00 Dragon Pose (each side) then
1:30 of Jump Rope then
10 Push Ups with a twist
Workout For Time
100 Lateral Line Hops
50 Mountain Climbers
20 DB Thrusters 50/35s or less
75 Lateral Line Hops
40 Mountain Climbers
15 DB Thrusters
50 Lateral Line Hops
30 Mountain Climbers
10 DB Thrusters
25 Lateral Line Hops
20 Mountain Climbers
5 DB Thrusters
Accessory Work
5 Rounds
15 Sliders
Rest :90
April 7, 2020
General Warm Up
30 Band Pull-Aparts
Then 2 Rounds
12 Barbell Good Mornings + BTN Press*
12 Duck Walk Steps
12 Box Jumps 24/20”, step down
Push Jerk Prep
3x5 Pause Push Jerks, increasing weight
Strength
"Touch and Go" Push Jerk
9-7-5-2 Start around 70% - build across sets if reps stay smooth and fast.
Conditioning
AMRAP 5 Minutes x 2
1 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
2 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
3 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
4/4, 5/4, 6/4, etc.
Rest 3:00 Restart on the second AMRAP.
Accessory Work
Every :90 for 12:00 1 Drop Snatch + 2 Pause OHS
At-home WOD
General Warm Up
5:00 Run then,
30 High Knees (in place)
30 Butt Kicks (in place)
30 Leg Swings (front-to-back)
30 Leg Swings (side-to-side) then,
2:00 Per side, Mash Arches of Foot
AMRAP
5 Minutes x 3
12 Burpees
16 KB Snatch 53/35lbs (8/side) or 300m Run
Rest 2:00.
Continue where you left off.
Accessory Work
5 Rounds of
10 Push-ups
10 Sit-ups
April 6, 2020
General Warm Up
:60 Front Squat Hold
15 Burpees
:60 Saddle Pose
15 Front Squats
:60 Pigeon/Banded Pigeon Pose /side
15 Burpees
:60 Front Squat Hold
Strength
Find a 1RM Squat Clean
Conditioning
For Time
Row 1000/900m
25 HSPU
50 KB Swings 53/35lbs
25 HSPU
Run 800m
Accessory Work
6 Rounds
AMRAP Peak Wattage on Bike Rest :90
At-home modification 6 x 50m Sprint Rest :90
At-home WOD
General Warm Up
3 Rounds
10 Step Ups or lunges
10 KB RDLs
10 Box Jumps or Squat Jumps (step down) then
2:00 Pigeon Stretch (each side)
Workout
5 Rounds
20 KB/DB Goblet Step Ups or Lunges 53/35lbs or less
20 KB Swings or DB Hang Snatches 53/35lbs or less
20 Box Jumps or Squat Jumps
Accessory Work
Alternating Tabata* 1: Flutter Kicks 2: Legs Extended Hold *Perform 8 cycles of each
April 3, 2020
General Warm Up
2:00 Row (increase speed on second minute) Then,
2 Rounds
15 Empty bar Pendlay Rows
10 Push Ups
15 OH Squats
Mobility/Activation
Double LAX Ball T-Spine Smash, 2:00
Strength
Below Knee Hang Squat Snatch
6x2 @80% of your 1RM from last week
Conditioning
10 Rounds (Alternating with a partner)
15 Burpees to a 6" Target
2 Rope Climbs
*Alternating full rounds
Accessory Work
3 Rounds
Max distance HS Walk (you may re-attempt if you slip up and come down too early)
Rest 3:00
At Home WOD
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Transitions
Workout
AMRAP 20 Minutes
15 R. Arm DB Push Presses 50/35lbs or less
15 L. Arm DB Push Presses
75 Double Unders
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
April 2, 2020
General Warm Up
Alternating 6 minute EMOM
1. 10 Plate Squat Clean Thruster
2. 12 Calorie Bike
Mobility/Activation
Banded Front Rack Mobilization, :90/side
Strength
Squat Clean & Split Jerk 5x2 @80-85%
Conditioning
6 Rounds
40 Double Unders
5 Bar Muscle Ups
8 Deadlifts 225/155lbs
Rest :30
Accessory Work
Until Failure Every Minute for 7 Minutes
10/8 Calorie Ski Every Minute for 7 Minutes
14/10 Calorie Ski Every Minute for 7 Minutes
18/12 Calorie Ski Every Minute for 7 Minutes
22/16 Calorie Ski
Your rest is your remaining time in each window.
At Home WOD
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Workout
Run 1 Mile
5:00 Wall Sit
5:00 Handstand Hold
Run 1 Mile
Push both runs hard!
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
April 1, 2020
General Warm Up
3 Rounds
Run 100m
8 KB Taters
:20 Hanging L-Sit Hold
Strength
3" Deficit Deadlift
8x3 @60%
Conditioning
AMRAP 14 Minutes
200m Run
20 Wallballs 20/14
12 Toes to Bar
Accessory Work
24-22-20-18-16-14-12-10-8-6-4-2
Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken
At Home WOD
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
Workout For Time
150 Kettlebell Swings 53/35lbs or less*
*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges
Accessory Work
Accumulate 5:00 Arms extended at your side
March 31, 2020
General Warm Up
30 Band Pull Aparts
Then 2 Rounds
10 Barbell Good Mornings + BTN Press (perform a Good morning followed by a BTN press = 1 rep)
:20 Bike Sprint
Mobility/Activation
Banded Overhead Contract/Relax, :60/side
Strength
"Touch and Go" Push Jerk
3x10 @70%
Conditioning
“Bike Tyson”
For Time
15/9 Calorie Bike
12 Sandbag Cleans 150/100lbs*
Rest 3:00
12 Sandbag Cleans 150/100lbs
15/9 Calorie Bike
*Sub for Sandbag Cleans are Clean and Jerks 135/95lbs
Accessory Work
3 Rounds
Max Distance Row @ :10 faster than your 2K 500m/split
Rest 4:00 between rounds
Score is distance in meters.
At Home WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then 1:00 Squat Hold
Workout
5 Rounds
AMRAP 1:00 Mountain Climbers
AMRAP 1:00 Push Ups
AMRAP 1:00 Squat Jumps
AMRAP 1:00 V-Ups
Rest 3:00
Accessory Work
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45,
:30, :30, :30,
:15, :15, :15
March 30, 2020
General Warm Up
3 Rounds each, with a partner
P1: 1:00 Row
P2: Max rep S-Arm DB Hang Clusters
Mobility/Activation
Banded Front Rack Mobilization, :60/side
Strength
Squat Clean 6x3 @60%
Conditioning
For Time
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
Accessory Work Prep
2 sets, increasing speed on round 2
50m lateral side shuffles (25m per direction)
50m Carioca steps (cross over/under)
25m sprint
Accessory Work
4 Rounds
30-20-10m Shuttle Run
Rest 4:00
At Home WOD
General Warm Up
3:00 Jump Rope
10 Push Ups
2:00 Jump Rope
15 Push Ups
1:00 Jump Rope
20 Push Ups then
20 Leg Swings (front to back)
Workout
Every 3 Minutes for 30 Minutes
10 Burpees
10 Sumo Deadlift High Pulls (KB, DB, or Barbell)
30 Lateral Line Hops
Accessory Work
5 Rounds
1:00 Superman Hold
Rest as needed
March 28, 2020
8:30 Virtual Mobility followed by 9-11 Virtual Open Gym
General Warm Up
400m Run
30 Step Ups
2:00 Roll Arches of Foot on barbell or lacrosse ball
30 Step Ups
400m Run
Workout
Run 5K*
*If possible, run this before you’ve eaten (AKA Fasted)
Accessory Work
Set a Clock for 5:00 Mobility work with your largest area of weakness
For Example: - Tight Shoulders? Hang from a pull up bar - Tight calves? Smash the on barbell or lacrosse ball - Tight hips? Sit in the bottom of a squat
March 27, 2020
Mobility/Activation
20 Banded Internal/External Rotations per arm
General Warm Up
Row 1k, Then:
2 Rounds
20 PVC OH Duck Walk Steps
10 Kip Swings
5 Pull Ups
Snatch Warm Up
5 Position 1 Snatches and 5 Hang Snatches
Strength
Find 1RM Below Knee Hang Squat Snatch
Conditioning
2 Rounds
AMRAP 3 Minutes
Max Calorie Row
AMRAP 3 Minutes
Max Rep Bar Muscle Ups
Rest 3:00
Accessory Work
AMRAP 9 Minutes
40' UB HS Walks
At Home WOD
General Warm Up
2:00 Saddle Pose then
20 Lateral Line Hops
20' Duck Walk (10' forward, 10' backwards) then
10 Squat Jumps (for height)
Workout
Every 2 Minutes for 20 Minutes
10 Box Jumps or Jumps Over an Object
20 Flutter Kicks (20 per leg, 40 total kicks)
Max Rep Air Squats in remaining time
No rest, continue squatting until the next 2 minute window begins and restart.
Accessory Work
Shoulder Death Circuit
:30 Palms Forward
:30 Palms Backwards
:30 Internal/External Rotation Alternating
:30 Swimmers
1:00 Arms Extended at your sides Hold