Workout of the Day (WOD)
February 15, 2019
Warm-up
Bike 15 Cals
PVC Pass Throughs x 15
PVC OHS x 15
PVC Good Mornings x 15
Snatch Prep
Band Pull Aparts x 20
Supinated Hang x 1:00
Muscle Snatch x 5
Power Snatch x 5
OHS x 5 with :10 Hold in the bottom on each rep
Good Morning x 5
Hang Squat Snatch x 5
Oly
20:00 to build to a heavy
Squat Snatch, drop, Squat Snatch, drop, Squat Snatch + 2 OHS
Conditioning
“Diane”
21-15-9
Deadlifts 225/155
HSPU
Lite Class
Mile Run Buy In then
15 Rounds of Cindy
Mile Run Cash Out
Happy Valentine’s Day
Warm-up
4:00 of movement on Bike, Ski or Run
Foam Roll with a focus on hips, quads and hamstrings
Shoulder Stability Work
2 Rounds of
Suitcase Carry Down/Back each arm
Bottoms up Hold at 90 Degrees Down/Back each arm
Y, T, W
Conditioning
14:00 AMRAP
2 Rounds of
5 Single arm DB C&J each arm
10 T2B
Then
2 Rounds
5 Single arm DB C&J each arm
10 Muscle-ups (ring or bar or combo)
Lite Class
Deck of Cards!
February 13, 2019
Warm-up
Leg Swings x 10 (front to back and side to side)
Scorpions x 10 each way
Lying External Rotation x 20 each side
Band Pull Aparts x 20
Glute Activation Down/Back
Kossack Squats x 10 each way
Mobility
Banded Hip Work
Back Squat
3x12 @50% of your 1RM
Conditioning
21-15-9
Cal Row
Front Squat 135/95
Lite Class
Class Warm-up then
21-15-9
Cal Row
Back Squat
Hanging Knee Raises
Rest 2:00
21-15-9
Cal Row
Front Squat
2x Sit-ups
February 12, 2019
Warm-up
Lunge Down/Back x 2 with hip flexor stretch
Foam Roll
Banded Shoulder Distraction
Pigeon Stretch
Couch Stretch
Teams of 3 complete
150 Cal Ski Erg
150 Box Jumps
150 S2OH 135/95
Remaining Time: Mobilize
Lite Class
Same as Regular Class
February 11, 2019
Warm-up
2 Rounds of
10 Burpees
10 Cal Ski
10 Kip Swings
10 Air Squats
Oly
20:00 to Build up to a Heavy
Squat Clean, drop, Squat Clean, drop, Squat Clean + Jerk
1 Round of
15 Cal Bike
15 OTB Burpees
15 C2B Pull-ups
Rest 3:00
1 Round of
12 Cal Bike
12 OTB Burpees
12 C2B Pull-ups
Rest 2:00
1 Round of
9 Cal Bike
9 OTB Burpees
9 C2B Pull-ups
Rest 1:00
1 Round of
6 Cal Bike
6 OTB Burpees
6 C2B Pull-ups
All of these intervals should be done with MAX INTENSITY AND EFFORT!!
Lite Class
2 Rounds of the following
1 Round of
15 Cal Bike
15 OTB Burpees
15 Pull-ups
15 Thrusters
Rest 1:00
1 Round of
12 Cal Bike
12 OTB Burpees
12 Pull-ups
12 Thrusters
Rest 1:00
1 Round of
9 Cal Bike
9 OTB Burpees
9 Pull-ups
9 Thrusters
Rest 1:00
1 Round of
6 Cal Bike
6 OTB Burpees
6 Pull-ups
6 Thruste
February 8, 2019
Warm-up
3 Rounds of
10 Cal Row
10 Kip Swings
10 light Russian Swings
10 Band Pull Aparts
Open WOD 18.1
Complete AMRAP in 20:00 of
8 T2B
10 DB Hang C&J 50/35 (5 in a row one arm then switch)
14/12 Cal Row
*We will go in 2 heats for this WOD.
Lite Class
6 Rounds of
8 T2B
10 DB Hang C&J (5 in a row one arm then switch)
12 Cal Row
Coach’s Choice Finisher
February 7, 2019
Warm-up
3 Rounds of
200m Ski
10 Burpees
10 Spidermans
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Front Squat/Back Squat
3 Sets of 2 Front Squats/4 Back Squats @95% of your 1RM Front Squat
Conditioning
2 Rounds for Time
35 Burpees (OTB optional)
30 Sit-ups
25 KBS 53/35
20 Pull-ups
15 HSPU
Lite Class
2 Rounds for Time
500m Ski
40 Burpees
30 Sit-ups
20 KBS
10 Pull-ups
February 6, 2019
Warm-up
Shoulder Mobility/Stability
4:00 of movement
Run, Bike, Row, Ski or combination of them
Mobility
Banded Shoulder Distraction
Foam Roll upper back
Foam Roll upper back with dumbbell
Foam Roll Sub Scapula
Supinated Hang x 1:00
Stability
Bottoms up Press arm at 90 degrees (Down/Back x 2)
OH bottoms up Press (Down/Back x 2)
Slow Bear Crawl (Down/Back x 2)
Y x 15 (lower trap)
T x 15
W x 15 mimic back squat w/thumbs up
Conditioning
21-15-9
Deadlifts 225/155
Box Jumps 30”/24”
February 5, 2019
Warm-up
Mile Run
Front Rack Mobility
EMOM x 10
20 Double Unders + 1 Squat Clean Thruster @60% of 1RM C&J
(For those working on DU take no more than :30 before moving on to SCT)
Conditioning
5 Rounds each of
Ski 100m Max Effort/Rest :30
Row 150m Max Effort/Rest :30
Bike :15 Max Effort/Rest :45
Lite Class
5 Rounds of
20 Double Unders
100m Ski Sprint
5 Squat Clean Thrusters
Rest 1:00
5 Rounds of
20 Double Unders
150m Row Sprint
5 Squat Clean Thrusters
Rest 1:00
5 Rounds of
20 Double Unders
10 Cal Bike Sprint
5 Squat Clean Thrusters
February 4, 2019
Warm-up
50m Ski before every movement
10 Pass Throughs
10 PVC OHS
1:00 Supinated Hang
10 Muscle Snatches (Position 1)
10 Hang Power Snatches
10 Barbell OHS
10 Hang Squat Snatches
Oly
Every 2:00 for 4 Rounds
3 Snatches from the Ground @75% + 4 Strict Pull-ups
Every 2:00 for 3 Rounds
2 Snatches from the Ground @80% + 3 Strict Pull-ups
Every 2:00 for 2 Rounds
1 Snatch from the Ground @85% + 2 Strict Pull-ups
Conditioning
Open WOD 16.3
7:00 AMRAP of
10 Power Snatches 75/55
3 Bar Muscle-ups (6 Pull-ups)
Lite Class
1 Mile Run Buy In
3 Rounds of
30 Lunge Steps each leg
30 KB SDHP
30 Band Tricep Pushdown (keep tension light)
30 Hollow Rocks
1 Mile Run Cash Out