Workout of the Day (WOD)
May 8, 2020
Mobility/Activation
Double LAX Ball T-Spine Smash, 2:00
General Warm Up
3 Rounds
6 Strict Toes
12 PVC OH Duck Walk Steps
12 PVC OH Squats
Run 100m
Strength
Pause Overhead Squat 8x1
Conditioning
5 Rounds
8 R-Arm DB Hang Clean and Jerk 50/35lbs
8 Toes to Bar
8 L-Arm DB Hang Clean and Jerk 50/35lbs
8 Toes to Bar
Rest 1:00
Accessory Work
Every 7 Minutes for 21 Minutes
1500/1350m Row or 1200m Run
Goal is to row at, or slightly faster than your 5K PR pace.
At Home Workout
General Warmup
1 Mile Run then
2:00 per side of
Pigeon Stretch
Couch Stretch
Calf Stretch
Workout
5 Rounds
8 R-Arm DB Hang Clean and Jerk 50/35lbs
8 Single Arm Front Squats
8 L-Arm DB Hang Clean and Jerk 50/35lbs
8 Single Arm Front Squats
Rest :30
Accessory Work
Tabata Sit Ups/Flutter Kicks
8 Cycles of :20 Work :10 Rest alternating between each movement
May 7, 2020
Mobility/Activation
1:00 Wrist Stretch
General Warm Up
On a 6:00 Clock Row 1k/850m
20 Medball Cleans
Max Box jumps in remaining time 30/24”
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 75%
Conditioning
AMRAP 16 Minutes
Alternating Full Rounds with a Partner
10/8 Calorie Machine
15 Wallballs 20/14lbs to 10/9' Target
Accessory Work
Alternating EMOM for 14 Minutes
Even Minute: 5 Strict Chest to Bar Pull Ups
Odd: 8 Strict Ring Dips or regular Dips
At Home Workout
800m Run then
2 Rounds of
10 Lunge Steps (5 each side)
10 Scorpions (5 each side)
10 Spidermans (5 each side)
Workout
For Time
200m Walking Lunge
100 Burpees
200m Walking Lunge
Accessory Work
3 Rounds of
10 Bent Over Rows (DB, KB or BB)
30 Toe Touches
May 6, 2020
Mobility/Activation
2:00 Squat Therapy Hold - 1 minute before and 1 minute after the General Warm Up.
General Warm Up
Weakness Warm Up 75/55 Calorie Bike or 1,500m Row Then, 30 Duck Walk Steps
Strength
Back Squat 8x3 @67.5%
Focus on loading on the way down and acceleration on the way up
Conditioning
AMRAP 8 Minutes
60 Push Ups
40 Overhead Squat 115/75lbs
Max Box Jump Overs in Remaining Time 36/30"
Accessory Work
3 Rounds
200m Run
Rest 2:00
150m Run
Rest 3:00
100m Run
Rest 4:00
At Home Workout
General Warm Up
800m Run, then
2 Rounds
10 Lunge and Reach
10 Push Ups
5 Inchworms
Workout
AMRAP 8 Minutes
60 Push Ups
40 Odd Object Front Squat
Max Jump Overs or Max Distance Broad Jumps in Remaining Time
Accessory Work
1 Mile Run AFAP
May 5, 2020
General Warm Up
AMRAP 6:00
Ski, Row, or Run 200m
10 Push Ups
10 Alternating DB Snatch
Snatch Warm Up Empty Bar, 5 Reps of each
Muscle Snatch Behind the Neck
Snatch Grip Press
Overhead Squat
Snatch Balance
Position 1 Squat Snatch
Hang Squat Snatch
Strength
Snatch 5x3 @80%
Conditioning
20 Rounds
12 Air Squats
5 Hang Power Snatches 95/65lbs
Accessory Work
Unbroken Sets of Single Kettlebell Clean and Jerk
20-20-20 (10/arm)
Rest 3:00
At Home Workout
General Warm Up
2:00 Per Side, Doorway Stretch
2:00 Per Side, Calf/Achilles Smash then,
AMRAP 5 Minutes
5 Squat Jumps
10 Lunge Steps
:30 Hollow Body Hold
Workout
20 Rounds
12 Air Squats
10 S2OH (5 each arm if using a DB)
Accessory Work
5 Rounds of
10 V Ups
10 Bird Dog (5 per side)
May 4, 2020
General Warm Up
Run 400m
2 Rounds:
Kettlebell or DB “DT" (Light)
12 DBL KB DL
9 DBL KB Hang Cleans
6 DBL KB Shoulder to OH
Strength
Deadlift 2x13
Conditioning
Every 3 Minutes for 18 Minutes
15 Bar Facing Burpees
9 Deadlifts 205/135lbs
Accessory Work
4 Rounds
60 Double Unders
9 Strict HSPU
At Home Workout
Warmup
2:00 Wrist Stretch then
6 Rounds
:40 Plate Hops
Rest :20
then
2 Rounds
20 Leg Swings
100m Run
Every 3 Minutes for 18 Minutes
16 Object Facing Burpees
16 DB Snatches 50/35
Accessory Work
Accumulate 3:00 per side in a Side Plank
Rest as needed
May 1, 2020
Mobility/Activation
20 Banded Internal/External Rotations per arm
General Warm Up
10-8-6-4
Empty Bar OH Squats
Ring Support Holds in seconds + Dip Negative as a dismount
Calorie Ski or Row
Strength
Pause Overhead Squat
7x2
Conditioning
AMRAP 10 Minutes
100m Farmers Carry 30-80s in each hand
Max Distance Ski while partner is walking
Score is total calories
Accessory Work
For Time
100/70 Calorie Bike (C2 or AAB)
:30 Work
2:30 Rest Time Cap: 24 Minutes
At Home WOD
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Transitions
AMRAP 15 Minutes, with a vest if available
100m Odd Object Carry
400m Run
Odd objects can be anything from a loading up a wheelbarrow to a bag of mulch or dirt from the garden. Get creative!
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
OR
50 Super Burpees
:30 Work
1:00 Rest
A Super Burpee is a burpee into a squat jump to a 12” target
April 30, 2020
General Warm Up
3 Rounds
10 Russian KB Swings 70/53lbs
10 Ring Rows
10/7 Calorie Bike
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 70%
Conditioning
20 Rounds With A Partner, Alternating Full Rounds
10/7 Calorie Bike
10 KB Swings 53/35lbs
Accessory Work
Every 2:00 for 16 Minutes 7 Pull Ups + 3 Bar Muscle Ups
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
10 Rounds
100m Sprint
15 KB Swings 53/35lbs, 14 DB Snatch 50/35lbs, or 10 Super Burpees*
*A super burpee is a burpee with a squat jump to a 12” target
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
April 29, 2020
General Warm Up
Straight Through
Run 400m
10 Front Squats
10 Shoulder to OH
10 OH Squats
10 Kip Swings
10 Kipping Knee Raises or Toes to Bar
Run 200m
Strength
Back Squat 8x3 at 65%
Conditioning
7 Rounds
7 Lateral Burpees over the bar
12 Overhead Squats 75/55lbs
7 Toes to Bar
Accessory Work
4 Rounds - :90 Stations for Max Reps
Rope Climbs
Box Jump Overs 36/30"
Rest :90 - If no rope is available, substitute strict towel pull ups, HS walks for distance, or Arm Up Plank Shoulder Taps
At Home WOD
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
7 Rounds
7 Lateral Burpees over the DB
10 Alternating DB Squat Snatch 50/35lbs
7 Toes to Bar or V-Ups
Accessory Work
Accumulate 5:00 Arms extended at your side
April 28, 2020
Mobility/Activation
20 Band Pull Aparts
20 Arm Circles per arm (10 forward, 10 backward)
General Warm Up
AMRAP 5:00
1,000/900m Bike
15 KB Taters
Free Standing HS practice in time remaining
Strength
Snatch 6x3 at 75%
Conditioning
On a 10:00 clock:
AMRAP 3 Minutes
Clusters 95/65lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 135/95lbs
:30 Rest/weight change
AMRAP 3 Minutes
Clusters 165/115lbs
A cluster-jerk is allowed, meaning as you stand up out of the clean you immediately push under the bar for your jerk.
Accessory Work
AMRAP 1:00 x 5
Max Reps KB Push Press 35/26lbs
Rest 2:00 after each AMRAP
At Home WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then 1:00 Squat Hold
Workout
1 Max rep set of double DB Clusters 50/35s
Rest 3:00, then:
3 Rounds of X DB Clusters (X=the same number you hit in your max set)
Rest 1:00 E.g. you hit 20 reps for your max set. Rest 3:00, then begin 3x20 reps (not unbroken) with a 1:00 rest after each set of 20 is completed.
Accessory Work
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45,
:30, :30, :30,
:15, :15, :15
April 27, 2020
Mobility/Activation
2 Rounds
10 Kip Swings
10 Scap Pull Ups
General Warm Up
Weakness Warm-Up
Row or Ski 1,500/1300m
Strength
Deadlift 2x12
Conditioning
AMRAP 3 Minutes x 3 -
Climb the Ladder
3 Power Snatch 115/75lbs
2 Bar Muscle Ups
10 Double Unders
Add 1/2/10 reps each round (4/3/20, 5/4/30, etc.)
Rest 1:00 Between AMRAPs -
Start over each AMRAP.
Accessory Work
10 Rounds
12' HS Walk
Pirouette
12' HS Walk
Rest 1:00
2 Stall Mats (lengthwise) = 12'
At Home WOD
General Warmup
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)
AMRAP 3 Minutes x 5 -
Climb the Ladder
2 S-Arm DB Hang Clean and Jerk 50/35lbs
2 Pistols or 2 Lunge Jumps
10 Double Unders or Lateral Hops
Add 2/2/10 reps each round (4/4/20, 4/4/30, etc.)
Rest 1:00 Between AMRAPs - Start over each AMRAP
Accessory Work
5 Rounds
1:00 Superman Hold
Rest as needed