Workout of the Day (WOD)
July 15, 2020
Mobility/Activation Recommendation
Couch Stretch, 2:00/side
General Warm Up
3 Rounds
12 Calorie Row
8 Goblet hold GFYs (2 lunges + 1 Squat)
Strength
Back Rack Reverse Lunges
5x10 (5 Reps per side in each set)
Conditioning
AMRAP 13 Minutes
12 Burpee Box Jump Overs 24/20“
12 Clusters 95/65lbs
Accessory Work
4x20 Double Russian KB Swings 53/35s
At Home WOD
General Warm Up
Run 5:00
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout For Time
100 Air Squats
400m Run (or run 1:00 out/back or 75 Jumping Jacks)
75 Sit-ups
400m Run
50 Air Squats
400m Run
25 Push-ups
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
July 14, 2020
General Warm Up
On a 7 Minute clock,
2 Minute Bike, Build speed across
Then,
AMRAP 5 Minutes
6 Muscle Snatch
10 OH Squats Squats
5 Strict Pull Ups
Strength
EMOM 12 Minutes
1-3: 4 Position 1 Snatch
4-6: 3 Above Knee Snatch
7-9: 2 Below Knee Snatch
10-12: 1 Snatch
Conditioning
For Time
Run 300m
Then
5 Rounds
10 Power Snatches 95/65lbs
10 Overhead Squats 95/65lbs
Then
Run 300m
Accessory Work
3 Rounds
Max Unbroken Muscle Ups
Rest 3-5 minutes
At Home WOD
General Warm Up
3 Rounds
5 Burpee
5 Squat Jumps
Run 200m
6 Alternating Snatches
Then, smash calves/Achilles
Workout
For Time
10 DB Snatches 50/35lbs
15 Burpee Box Jump 24/20”
20 DB Snatches 50/35lbs
15 Burpee Box Jump 24/20”
30 DB Snatches 50/35lbs
15 Burpee Box Jump 24/20”
40 DB Snatches 50/35lbs
15 Burpee Box Jump 24/20”
50 DB Snatches 50/35lbs
15 Burpee Box Jump 24/20”
Time cap: 20 minutes
Accessory Work
EMOM 10 Minutes, alternating movements
20 Hollow Rocks
12 Seated S-Arm DB Presses (6/arm)
July 13, 2020
General Warm Up
2k Bike
12-10-8
Gymnastics Kips
Med Ball Cleans
Burpees
Strength
Strict Press
5x4 @75-85%
First and last sets must be at 75%
Pull Up Progression Warm Up
1-2 times through, all unbroken
1 Pull Up + 1 Kip
2 Pull Ups + 1 Kip
3 Pull Ups + 1 Kip
Conditioning
AMRAP 8 Minutes
12 Chest to Bar Pull Ups
12 DB Deadlifts 30-70lbs
12 Lateral Burpees over the Bar
Accessory Work
2 Rounds
:15 Row for Meters
1:45 Rest
:30 Row for Meters
2:30 Rest
:45 Row for Meters
3:15 Rest
Score is total Meters
At Home WOD
General Warm Up
20 Step Through/Front to Back Lunge
Pigeon Pose, 1:00/side
2:00 Squat Therapy Hold
20 Air Squats
Run 400m
Workout
20 Rounds
15 Air Squats
3 Busters 50/35s
A buster is a Burpee + a Squat Clean Thruster
25 minute cap
Accessory Work
100m Suitcase Carry each arm
July 10, 2020
Mobility/Activation Recommendation
Hanging Shoulder Opener, 1:00/side
General Warm Up
Straight Through
:30 Hanging L-Sit
30 Empty Bar Thrusters
30/26 Calorie Row, increase speed every 10
calories
Strength
EMOM 10 Minutes
1 Power Clean & Jerk @80%+
Conditioning
AMRAP 7 Minutes
30 Double Unders
10 Clean and Jerk 95/70lbs
Accessory Work
For Time
3k Bike (AAB or C2)
25 Deadlifts 165/110lbs
Rest 2:00
2.5k Bike
20 Deadlifts 195/130lbs
Rest 2:00
2k Bike
15 Deadlifts 225/150lbs
Rest 2:00
1.5k Bike
10 Deadlifts 255/170lbs
Rest 2:00
1k Bike
5 Deadlifts 285/190lbs
At Home WOD
General Warm Up
3 rounds
8 Unweighted Turkish Get Ups (light weight on last round)
1:00 Back Scales
:30 HS Hold
Workout
6 Rounds for Quality
6 Turkish Get Ups (3/arm) 50/35lbs
12 Double DB Single Leg RDL (6/leg) 50/35s
40’ HS Walk or :60 of Freestanding HS Hold Practice
25 minute cap
Accessory Work
4 Rounds
1:00 Squat Therapy Hold
30 Hollow Rocks
July 9, 2020
Mobility/Activation Recommendation
1:00 Wrist Stretch
General Warm Up
On a 6:00 Clock
Row 500m
30 Empty Bar Push Press
Max 25’ Handstand walks in remaining time
Strength
Push Press
4 @70-75%
3 @75-80%
2 @80-85%
3 @75-80%
4 @70-75%
Conditioning
4 Rounds
Run 400m
100m Sandbag Carry 50-150lbs
Accessory Work
For Time:
100/80 Assault Bike Calories*
*1 Rope Climbs on the minute every minute,
including at 0:00, until you reach 100 Calories
12:00 Cap
At Home WOD
General Warm Up
:30 Butt Kicks
:30 High Knees
40 Arm Circles (20 forward, 20 backward)
15 KB Swings
15 Burpees
Then, 1:00 Calf Stretch per side
Workout
5 Rounds
Sprint 300m
30 KB Swings 53/35lbs
Rest 2:00
Accessory Work
5x30 Single Arm Row (15/arm)
July 8, 2020
General Warm Up
Banded Ankle Distraction, 2:00/side (0:42)
Jog 200m
Couch Stretch, 1:00/side (1:25)
Jog 200m
20 Empty Bar Front Squats
Jog 200m
20 Side-to-Side Squats/Pistols (2:58)
Strength
2-second Pause Front Squat
4x4
HSPU Skill
5x1 HSPU Negative, kick down after each
3x1 HSPU Negative + butt to the wall, knees out
2x 2-4 Kipping HSPU
Conditioning
AMRAP 4 Minutes x 3
10 Alternating Pistols
9 Box Jump Overs 24/20"
8 HSPU
Rest 2:00 Between AMRAPs
Pick up where you left off each AMRAP.
Accessory Work
5x15 Double Russian KB Swings 53/35s
At Home WOD
General Warm Up
Run 400m
20 Lunges
Run 200m
20 Sit Ups
Run 100m
20 Air Squats
Then, mobilize ankles and knees
Workout
AMRAP 15 Minutes
20 Jumping Lunges
20 Mountain Climbers
20 Pistols
20 V-Ups
Accessory Work
EMOM 8 Minutes
20 Russian Twists
July 7, 2020
General Warm Up
1:00 Lunge and Reach
1:00 Squat and Twist
15 Squats
15 Empty Bar OH Squats
Then,
Tall Snatch Warm Up, 5 reps in each position
Strength
Every 4 Minutes for 16 Minutes
Perform the following as an unbroken complex
TWICE
You may drop the bar between full complexes
Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +
Squat Snatch + 3 OHS
Conditioning
EMOM Until Completion
7 Toes to Bar
Max Wallballs 20/14lbs with remaining time
*Rest 1:00 after every 2 rounds.
Continue with 2 minutes of work and 1 minute of
rest until 100 Wallballs have been completed. Each
working minute, you must buy in with 7 toes to bar.
Accessory Work
5 Rounds
1 Comfortable unbroken set of Ring Muscle Ups
Rest 3-5 Minutes
At Home WOD
General Warm Up
2 Rounds
Run 200m
:20 HS Hold
15 S-arm DB Squats (DB in front rack)
:20 HS Hold
Then, mobilize shoulders, hips, and upper back.
Workout
30-20-10-5
Alternating DB Squat Snatch 50/35lbs or 75/55lbs Barbell
HSPU
Accessory Work
3 Sets for Quality
20 S-Leg Glute Bridges
2:00 Plank (1:00 elbows, :30 per side on elbow)
20 Hollow Rocks
July 6, 2020
General Warm Up
Run 400m, then:
12-9-6
Single leg KB RDLs
S-Arm KB Push Press (12-9-6 per arm)
Duck Walk Steps
Mobility/Activation Recommendation
Calf/Achilles Smash 1:00/side
Strength
Strict Press
5x5 @65-75%
First and last sets must be at 65%
Conditioning
For Time
40 KB Goblet Squats 70/53lbs
50 KB Swings 70/53lbs
60/48 Calorie Row
Accessory Work
Every 4:00 for 20:00
600m Run*
Start slower than your PR 5K Pace and aim to
end at a faster pace than your 5K.
At Home WOD
General Warm Up
EMOM 8 Minutes (all 3 moments in the same minute)
5 DB RDLs
4 Burpees
7 Air Squats (Goblet squats in last 3 rounds)
Workout
5 Rounds
10 DB Power Cleans 50/35lbs or 115/75lb barbell
100m Farmer’s Carry 50/35s
20 Burpees
Accessory Work
EMOM 9 Minutes
1:00 Max Rep Sit Ups
1:00 Max Rep DB Rows 50/35lbs Right Arm
1:00 Max Rep DB Rows 50/35lbs Left Arm
July 3, 2020
General Warm Up
4 Rounds
8 Ring Rows
8 Barbell “Very Good For You"s*
8 Burpees over Bar
*One Very GFY is - L-Side reverse lunge, R-Side
reverse lunge, thruster.
Mobility/Activation Recommendation
Double LAX Ball T-Spine Smash, 2:00
Strength
Build to a Heavy Complex of:
Power Clean + Push Jerk + 2 Front Squats +
Squat Clean + Jerk
Conditioning
AMRAP 12 Minutes
16/12 Calorie Row
16 HSPU
Accessory Work
AMRAP 3 Minutes x 3
12/9 Calorie Bike
3 Sandbag Cleans 70-150lbs
Rest 3:00
At Home Workout
General Warm Up
6 Rounds
Plate Hops
:40 Work
:20 Rest
Then
20 Lunges w/ a twist
4 Per Side, Turkish Get Ups
Workout
2 Rounds
Run 400m
30 DB Push Presses 50/35lbs
30 DB Front Rack Lunge Steps 50/35lbs
Run 200m
Rest 5:00
Accessory Work
40-30-20-10
Russian Twists w/ 25lb Plate/DB/KB
Rest as needed between sets
July 2, 2020
General Warm Up
Alternating 6 minute EMOM
1. 10 Empty Bar Low Hang Clean and Press
2. 12/9 Calorie Bike
Mobility/Activation Recommendation
Banded Front Rack Mobilization, :90/side
Strength
Push Press
4 @70%
3 @75%
2 @80%
3 @75%
4 @70%
Conditioning
30-24-18
Dumbbell Snatch 50/35lbs
1-Arm DB OH Lunge Steps
Burpee to 6" Target
Accessory Work
10 Rounds
100m Run
7 Chest to Bar Pull Ups
Rest :30
At Home Workout
General Warm Up
400m Run
30 Front-to-Back Leg Swings, Per Side
30 Side-to-Side Legs Swings, Per Side
20 Shoulder Taps (inverted if possible)
200m Run
Workout
4 Round
800m Run
20 Handstand Push Ups
30 DB Hang Clean and Jerk 50/35lbs
Accessory Work
Accumulate 3:00, Per Side
Lunge Hold
*Rear leg’s knee should be 1” off the floor