Workout of the Day (WOD)
September 23, 2019
1. Warm-up
2:00 on Ski, Bike or Run
Banded Glute Activation Down/Back
Then 2 Rounds of
12 Empty Bar Back Squats
:30 Static Hanging Knee Raise Hold
2. Strength
Back Squat (compare to 8/27/2019)
Find a new 7RM then
2 Drop Sets @90% of above
3. Conditioning
For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans
Lite Class
Class warm-up then
800m Run
30 Hang Power Cleans
50 Wallballs
Run 1 Mile
30 Deadlifts
50 Sit-ups
800m Run
September 20, 2019
1. Warm-up
2 Rounds of
250m Row
8 Lunges (4 per leg)
8 Empty Bar Pause OH Squats (:03 in the bottom)
2. Strength
Push Press
Find a new 10RM
2 Drops sets at 90% of 10RM
Walking Lunge Steps 2x12 (Pre, Post or During Push Presses)
3. Conditioning
AMRAP 10 Minutes
1,000/850m Row
800m Run
Max DB Snatch 50/35 in remaining time
4. Extra Work (if time allows)
Every 2:00 for 10 Minutes
10 OHS 95/65lbs
10 Burpees to 6" Target
Lite Class
3 Rounds of the class Warmup then
2 Rounds of
1,000 Row
800m Run
40 DB Snatches (20 each arm)
20 Lunges each leg with DB on shoulder
September 19, 2019
1. Warm-up
With a Partner, Split the Following Work In Half
60 Russian KB Swings 50/35lbs (switch every 10)
50 Air Squats (non-working partner holds a squat)
:40 Dead Hang from a pull ups bar (done together, :40 each)
30 Strict Pull Ups in minimum sets of 3
2. Skill
Week 3 Bar Muscle-ups
3. Conditioning
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Lite Class
Class Warmup and WOD
September 18, 2019
1. Warm-up
6 Rounds of the following Complex
1 Muscle Snatch
1 Behind the Neck Snatch Grip Press
1 Overhead Squat
1 Snatch Balance
1 Position 1 Squat Snatch
2. Strength
Snatch 4x4 Touch and Go
Add weight each set
3. Conditioning
AMRAP 15 Minutes
200m Run
4 Muscle Ups
Run 200m
8 Strict HSPU
Lite Class
Warmup and then SPRINTS!! Sprints will be a combo of bike, ski and run!
September 17, 2019
1. Warm-up
2:00 Ski, bike or run then
6 Rounds of the following complex with an empty bar
1 Muscle Clean
1 Front Squat
1 Tall Clean
1 Position 1 Squat Clean
1 Hang Squat Clean
2. Strength
Squat Clean 3x5 Touch and Go
Add weight each set
3. Conditioning
For Time
40 Double Unders
20 Thrusters 75/55lbs
40 Double Unders
20 Power Snatch 75/55lbs
40 Double Unders
20 Squat Cleans 75/55lbs
40 Double Unders
20 Bar Facing Burpees
40 Double Unders
Lite Class
Roxanne Warmup then planks.
2 Rounds of the class WOD
September 16, 2019
1. Warm-up
3 Rounds of
10 Jumping Air Squats
5 Kip Swings + 5 Kipping Knee Raises
Ski 100m
2. Strength
Back Squat
Find a new 10RM
2 Drops sets at 90% of 10RM
3. Conditioning
21-15-9
Row For Calories
Toes to Bar
Push Press 95/65
Lite Class
4 Rounds of the class Warmup then
21-15-9-15-21
Row for calories
T2B
Ski for calories
Push Press
Air Runner for Calories
September 13, 2019
1. Warm-up
2 Rounds of
20 Russian KB Swing 53/35lbs
20 Dead Bugs
8 Strict Pull Ups w/ 1 second Pause at the top
Run 100m
2. Strength
Push Press 3RM then
2 Drops sets at 95% of 3RM
3. Conditioning
AMRAP 5 Minutes
10 DB Snatch 50/35lbs
5 Pull Ups
Rest 2 Minutes
AMRAP 5 Minutes
8 DB Snatch 50/35lbs
4 C2B Pull-ups
Lite Class
27-21-15-9
Row for Calories
Deadlift
Lunge Jump
Shoulder to OH
September 12, 2019
Warm-up
25 Cal Bike
25 Cal Ski
20 Spidermans (10 each side)
20 Band Pull Aparts
15 Kip Swings
15 Light DB Pullovers
Gymnastics
Week 2 Bar Muscle-ups
Conditioning
3 Rounds of
12-9-6
Deadlift 225/155lbs
DB Box Step Over 50/35s to 24/20"
Rest 3:00 after each "12-9-6"
Lite Class
5 rounds of
Plank on hands 1:00
25 Mountain Climbers
Plank on Elbows 1:00
25 Jumping Jacks
Plank on right elbow 1:00
25 biceps curls
Plank on left elbow 1:00
25 tricep extensions
Wall Sit 1:00
25 Air Squats
September 11, 2019
1. Warm-up
2 Rounds, Teams of 3, Rotating Every Minute
P1: Bike
P2: Handstand Hold/Handstand Walk Practice
P3: Air Squats
2. Strength
Power Snatch
4 Rounds :90 on, 2:30 off Singles @80-85%
3. Conditioning
9/11 Tribute WOD
Row 2001m
Then
3 Rounds of
9 Thrusters 115/75lbs
11 Toes to Bar
9 Squat Snatch 115/75lbs
11 Toes to Bar
Lite Class
10 down to 1 Thrusters with 100m run after each set
Then
10 down to 1 Burpees with 100m run after each set
Then
21-15-9
Hanging Knee Raises
Sit-ups
Russian twist
Supermans
September 10, 2019
1. Warm-up
Run 800m
15 Hang Squat Clean Thrusters
Accumulate 1:00 Hanging L-Sit
2. MisFit Clean Complex 2.0
Power Clean, Hang Power Clean, Squat Clean, Hang Squat Clean, Split Jerk
Every :90 for 9 Minutes 2 Rep @ 60% of 1RM C&J
3. Conditioning
3 Rounds
20 Back Rack Lunge Steps 115/75lbs
200m Run
40 Double Unders
Lite Class
3 rounds of
25 calorie row
10 Power Snatches
Then
3 rounds of
20 calorie row
10 OHS
Then 3 rounds of
15 calorie row
50 sit-ups