Workout of the Day (WOD)
June 13, 2019
Warmup
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
BB Snatch Warm-up
15:00 to Build up to a Heavy Snatch Triple (not T&G)
(Compare score to 4/30/2019)
After each set 1 set of 3
:10 chin over the bar hold + :05 Negative
Partner Fran With Her friend Echo
21-15-9
Thrusters 95/65
Pull-ups
Bike
Partner 1 completes 21 Thrusters. Then partner 2 completes 21 completes. Partner 1 completes 21 pull-ups and then partner 2 completes 21 pull-ups.
Partner 1 completes 21 Cals on the bike and then partner 2 completes 21 Cals on the bike.
Continue this style until both partners finish the 9 calories on the bike.
Lite Class
Class warmup then
1000m Row
5 Rounds of
5 pull-ups
10 Thrusters
500m Ski
5 Rounds of
5 pull-ups
10 Thrusters
800m Run
June 12, 2019
Tabata Warmup
2x Through
Air Squats
Burpees
Step back lunges (alternating)
Spidermans
Back Squat Prep
Glute Activation x 15 steps each way x 2
Scorpions x 5 each side with :10 Hold per rep
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Back Squat
Week 6
1 x 8 @ 25%
1 x 8 @ 40%
1 x 6 @ 55%
1 x 2 @ 70%
4 x 4 @ 80%
Conditioning
30-20-10
Med Ball Situps (ground to wall in front of you) 20/14#
Box Jumps 24”/20”
Lite Class
Class Warmup and back squat prep then
5 Supersets of the following
10 Bulgarian Split Squats each leg
10 DB Bicep Curls
10 Tricep Kickbacks
Finisher
Sprints
June 11, 2019
Warmup
Jog Down/Back x 5
5 Downward Dog to Spidermans each side
Jog Down/Back x 4
:30 hang from the rig
Jog Down/Back x 3
5 Scorpions each side
Jog Down/Back x 2
5 Bird Dog each side
Jog Down/Back x 1
Barbell Warmup
WOD Warmup
- Warm up to your weight you plan to use in round 5 to make sure it’s the appropriate weight to use in the wod under stress and fatigue.
Progressive “DT” with a Run
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run
Round 1: 135/95
Round 2: 155/105
Round 3: 185/125
Round 4: 205/145
Round 5: 225/155
*This is going to be our clean and jerks for the week. Please scale accordingly.
Lite Class
Class Warmup then
5 Rounds for Time
18 Sit-ups
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run
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