Workout of the Day (WOD)
November 25, 2019
General Warm Up
3 Rounds
10 S-Arm KB Clean and Jerk
10/7 Calorie Bike
12 Deadbugs
Mobility/Activation
2x10 Scap Pull Ups
2x10 Kip Swings
Strength
Deadlift
1x6@60%
1x5@70%
1x4@80%
1x1@90%
Specific Warm Up
(Bar muscle up)
Jumping Kip Swing, 5 reps
Kip + Knees Up, 4 reps
Kip + Knees + Hips to the bar, 3 reps
Conditioning
2 Sets, Rest 4:00
2 Rounds
12 Calorie Row
6 Clean and Jerk 155/105lbs
4 Bar Muscle Ups
Accessory Work
Hollow Rocks 4x15
DB Bent Over Rows 4x15
Lite Class
Class Warm-up then 2x through
3 - 5:00 AMRAPs with 1:00 rest between
a. Cindy
b. Burpee Box Jump Overs x 7/Hollow Rocks x 10
c. T2B x 7/Squat Pressout with 10# plate x 10
November 22, 2019
General Warm Up
5 Rounds
:15 on, :45 Rest Row “Sprint”
Specific Warm Up
4-way Banded Glute Activation Steps, 20 per direction
5 Front squats after each direction Then, warm up front squats
Mobility/Activation 2:00 T-Spine Smash w/ foam roller
Strength
Every 2:00 For 12 Minutes (6 sets)
(1) 3-Second Pause Front Squat
Conditioning
6 Rounds
10/7 Calorie Ski OR 10 Burpees
10 Box Jump All The Way Overs 24/20"
Rest :30
Lite Class
5 Rounds of
10 Lunge Jumps each leg
20 Hang Power Cleans
30 Double Unders
400m run
500m ski
November 21, 2019
General Warm Up
3 Rounds
8 Power Clean and Push Press 75/55lbs
8 Front Rack In place lunges 75/55lbs
4 Burpee Box Jump Overs 24/20”
Mobility/Activation Calf/Achilles Smash, :90/side
Power Clean Warm up Coach Led
Strength
AMRAP 1 Minute, Power Cleans @60% Rest 3 Minutes
AMRAP :90, Power Cleans @70% Rest 3 Minutes
AMRAP 2 Minutes, Power Cleans @80%
Or
T2B Strength and Drills
Conditioning Test
“Sweeney Quad”
2 Rounds
16/10 Calorie Bike
15 Box Jumps 30/24"
14 DB Push Press 50/35lbs
Rest 5:00
Lite Class
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
November 20, 2019
General Warm Up
Empty Bar, 5 Reps of each, then repeat with 75/55
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat Snatch Balance
Position 1 Squat Snatch
Mobility/Activation
Internal Shoulder Rotation Stretch, :90/side
Strength Every 2:00 For 12 Minutes (6 sets)
6 Touch and Go Squat Snatch
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-5: Build. Stay smooth.
Set 6: Back down to opening weight. End with perfect reps.
Specific Warm Up (Muscle Up)
2x3 Kip Swings on Rings
2x2 Big Kips w/ Pulling Rings to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning Test
"Punxsutawney Ill”
4 Rounds
6 Muscle Ups
18 Alternating DB Squat Snatch 50/35lbs
Lite Class
2 rounds of
Row 500m
40 Empty Bar Thrusters
Row 500m
40 sit-ups
Then
5 rounds of
10 Pull-ups
20 Squat Jumps
30 Russian Twists
November 19, 2019
General Warm Up
3 Steady Rounds
8 Empty Bar Strict Press
10 Perfect Push Ups
8 Hang Muscle Cleans
Run 100m
Mobility/Activation
2x10 Bottoms Up Press
Strength
Strict Press 5x5 @ 60%
Specific Warm Up
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
For Time
Sprint 300m
15 Chest to Bar Pull Ups
5 Cleans 205/145lbs
15 Chest to Bar Pull Ups
Sprint 300m
Lite Class
1 mile Run then complete the following:
100 Lunge Steps each leg
80 Mountain Climbers each leg
60 Sit-ups
40 Burpees
20 Push Press
November 18, 2019
General Warm Up
2 Rounds
20 S-Arm Russian KB Swings
20 Wallballs
Mobility/Activation
Banded Pigeon Pose :90/side
Strength Test
Work up to a Heavy Deadlift Single
Specific Warm Up (KB Snatch Skill)
1x10 S-Arm KB Swings (5/arm)
1x10 S-Arm KB Swings w/ bent arm
1x10 S-Arm Swing, tip KB up
1x10 KB Snatch
Conditioning
3 Rounds
Row, Ski, Run (Air Runner) 400m (alternate every round)
30 Sit Ups
24 KB Snatch 53/35lbs (12 each arm)
Rest 2:00
Accessory Work
2x20 Banded Strict Pull-ups to be done immediately after the WOD.
These must be done unbroken so choose your band accordingly.
Lite Class
Buy In: Row 500m, Ski 500m, Row 500m
4 Rounds:
21 Kettlebell Swings
21 Pull Ups
Cash Out: Row 500m, Ski 500m, Row 500m
November 15, 2019
General Warm Up
2 Rounds
10 Russian Baby Makers
:60 Squat Hold
16 Alternating DB Snatches
Mobility/Activation Recommendation
Banded Front Rack Stretch, :90/side
Banded Ankle Distraction, 2:00/side (done before conditioning)
Strength
AMRAP 4 Minutes x 3 with a Partner Clean and Jerks Rest 2:00
Round One: 135/95lbs
Round Two: 155/105lbs
Round Three: 185/125lbs
Conditioning For Time with a partner
100 Calorie Row
80 Pistols
60 DB Box Step Overs 50/35lbs
40 Front Squats 135/95lbs
20 Front Rack Lunge Steps each 135/95lbs
Lite Class
Class Warmup then
100 Calorie Row
80 Calorie Ski
60 DB Box Step Overs
40 Front Squats
20 S2OH
November 14, 2019
General Warm Up
20 Empty bar low hang squat clean thrusters
2:00 Freestanding HS Hold practice
Strength
In 10 Minutes, in partners both find a 1RM Overhead Complex:
3 Push Press + 2 Push Jerks + 1 Split Jerk
Weight may not decrease across the 10 minute window
Conditioning
AMRAP 12 Minutes, alternating movements with a partner
15 Thrusters 75/55lbs
12 Push Ups
12 Jumping Lunges
Lite Class
Class Warmup then
Core Work with Coach Josh
Remaining Time
AMRAP of
21 Sit-ups
18 Lunge Jumps each leg
15 Deadlifts
12 Push Ups
9 Thrusters
November 13, 2019
Mobility/Activation Recommendation
Banded Internal/External Shoulder Rotation, 10 reps per arm
General Warm Up
20 PVC Pass Throughs
20 PVC OH Squats, palms facing upward, PVC Balancing in the palm of the hands
Strength
As a team of 2, both partners find a 3RM OH Squat from the floor in 10 minutes.
Conditioning
AMRAP 12 Minutes with a partner, alternating movements
6 Burpee Box Jump Overs 24/20"
12/7 Calorie Bike
6 Bar Muscle Ups
Lite Class
5:00 of movement (bike, ski, row or run)
Planks with Coach John
3 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B
November 12, 2019
General Warm Up
Row 300m, hard
20 Empty Bar OH Squats
Specific Warm Up
3x10 DB OH Squats, 5/arm, increasing DB weight across the three sets
Strength
Teams of 2, relay style DB Snatch Ladder
3 Rounds
8 Reps 35/20
6 Reps 40/25
4 Reps 45/30
2 Reps 50/35
Conditioning For Time with a partner, with an 18 minute cap:
800m Row (400m Relay x 1 each)
12 Rope Climbs
40 S2OH 135/95
800m Row (400m Relay x 1 each)
8 Rope Climbs
30 S2OH 135/95
Lite Class
Class Warm-up then
50 Wall Ball
3 Rounds of
15 Deadlifts
15 Lateral Barbell Burpees
50 Wall Ball
3 Rounds of
25 Mountain Climbers
25 Russian Twists each way
50 Wall Ball
3 Rounds of
15 Slam Ball
15 S2OH