Workout of the Day (WOD)
February 20, 2019
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 PVC OHs
10 Spider-Man’s (5 each side)
OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Power Snatch
Round 1 65%
Round 2 70%
Round 3 75%
Conditioning
3 6:00 Rounds
30 Wallballs 20/14lbs
20 Dumbbell Snatch 50/35lbs each arm
Max Calories on Rower in remaining time
Rest 1:00
Lite Class
1 Mile Run or 2k Row or 3 Mile Bike
30-20-10
Leg Raises
Hang Power Cleans
Sit-ups
Push-ups
1 Mile Run or 2k Row or 3 Mile Bike
February 19, 2019
Warm-up
40 Bar Facing Burpees
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Conditioning
For Time
20 T2b
20 Box Jumps 24”/20”
15 T2b
15 Box Jumps
10 T2b
10 Box Jumps
Lite Class
Run 1 mile
then
21-15-9
Back Squats
Calories on Ski Erg
Pull-ups
Box Jumps
then
Run 1 mile
February 18, 2019
Warm-up
Accumulate 100/80 Calories between Bike, Ski, Row
OLY
Every 2:00 for 5 Sets
1 Power Clean from floor + 2 Hang Squat Cleans + 1 Jerk
@75-80% current 1RM Clean & Jerk
Met-Con
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
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