Workout of the Day (WOD)
April 24, 2020
General Warm Up
3 Rounds
4 Strict Chest to Bar Pull Ups
8 Double DB Squat Cleans
12 Plank Transitions
Strength
Pause Overhead Squat
6x3
Conditioning
AMRAP
14 Minutes With A Partner, Alternate Movements
Run 200m
12 Chest to Bar Pull Ups
12 Double DB Snatch 50s/35s
Accessory Work
Every 4 Minutes for 16 Minutes
750/650m Row
Round 1: 20 - 24 SPM
Round 2: 26 - 32 SPM
Round 3: 20 - 24 SPM
Round 4: 26 - 32 SPM
At Home WOD
General Warm Up
2:00 Saddle Pose then
20 Lateral Line Hops
20' Duck Walk (10' forward, 10' backwards) then
10 Squat Jumps
Workout
AMRAP 14 Minutes
Climb the Ladder
2 Burpees
2 DB Snatches 50/35lbs
4/4, 6/6, 8/8, etc.
Accessory Work
5 Rounds of
25 Bicycles each side
10 Bird Dogs each side
April 23, 2020
General Warm Up
Alternating EMOM 6:00
1. 30 Mountain Climbers
2. 10 Empty Bar Clusters
Mobility/Activation
1:00 Hanging Shoulder Opener
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 65%
Conditioning
AMRAP 13 Minutes
8 GHD Sit Ups or 12 Sit Ups
4 Power Cleans 175/120lbs
Accessory Work
2 Rounds
Death by Unbroken Bar Muscle Ups*
Rest 5:00
0:00 - 1 Bar Muscle up
1:00 - 2 Bar Muscle up
2:00 - 3 Bar Muscle up And so on
Stop when form breaks down in round 1, aim to match in round 2. 10:00 Cap each round
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
AMRAP 13 Minutes
13 Sit Ups
13 KB Swings
13 Squat Jumps
Accessory Work
*Tabata Sit Ups
*Tabata is 8 Cycles of :20 Work, :10 Rest
April 22, 2020
General Warm Up
Ski, Row, or Run 400m (or bike 800m) Then
3 Rounds
10 Goblet Squats (stand up FAST)
10 S-Arm DB Hang Clean and Jerk
Strength
Back Squat
8x3 at 62.5%
Conditioning
AMRAP 9 Minutes
10 Deadlift 185/115lbs
15/12 Calorie Row
30' HS Walk
Accessory Work
4 Rounds
15/9 Calorie Bike
2 Legless Rope Climbs
Rest 1:00
At Home WOD
General Warm Up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then 2:00 Puppy Dog Pose
Workout
AMRAP 15 Minutes
20 DB Deadlifts (50/35s)
300m Run
30' HS Walk or 16 Shoulder Taps
Accessory Work
3 Rounds
Single Leg Lunge Holds :45, right leg forward Rest :30
Single Leg Lunge Holds :45, left leg forward Rest :30
April 21, 2020
General Warm Up
Weakness Warm-Up
Run 1 Mile
Mobility/Activation 2:00 Squat Therapy Hold (facing a wall, arms up)
Strength
Snatch
6x3 at 70%
Conditioning
For Time
10 Bar Facing Burpees
10 Wallballs 20/14lbs
Rest 1:00
20 Bar Facing Burpees
20 Wallballs 20/14lbs
Rest 1:00
30 Bar Facing Burpees
30 Wallballs 20/14lbs
Rest 1:00
40 Bar Facing Burpees
40 Wallballs 20/14lbs
Accessory Work
Every 2 Minutes for 12 Minutes
3 R. Arm Turkish Get Ups AHAP
3 L. Arm Turkish Get Ups AHAP
At Home WOD
General Warm Up
Tabata Lateral Line Hops then,
10 inchworms then,
1:00 Per Side, Doorway Stretch
For Time
10 Weight Facing Burpees
10 Single Arm Thrusters (5 each arm)
Rest 1:00
20 Weight Facing Burpees
20 Single Arm Thrusters
Rest 1:00
30 Weight Facing Burpees
30 Single Arm Thrusters
Rest 1:00
40 Weight Facing Burpees
40 Single Arm Thrusters
Accessory Work
10 Rounds :20 Superman Hold Rest :40
April 20, 2020
General Warm Up
Straight Through
20 Ground to OH with plate
15 Burpee to Plate
10 Calorie Row
15 Burpee to plate
20 Ground to OH with plate
Strength
Deadlift
2x11
Conditioning
For Time
3 Rounds
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups
Accessory Work
For Time
3 Rounds
4 Strict Deficit HSPU 2/1"
Rest :30
6 Strict HSPU
Rest :30
12 Kipping HSPU
Rest as needed between sets
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 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
April 17, 2020
Mobility/Activation 2:00 Squat Therapy, against a wall with arms up
General Warm Up
Weakness Warm-Up
100/75 Calorie Row
Strength
Overhead Squat 3x10
* For these next 7 weeks prioritize ROM over weight and reap the benefits not only in the OHS, but in the 1RM snatch during retest.
Conditioning Test
"Exercise is GFY”
5 Rounds
10 Sandbag Good-For-Yous 100/70lbs
10 Chest to Bar Pull Ups
A sandbag GFY is: 2 reverse lunges + 1 squat while bear hugging the sandbag.
Accessory Work
Every 2 minutes for 12 minutes
25 Burpees to 6" Target
Rest the remainder of the interval
At Home WOD
General Warm Up
Every 3 Minutes for 12 Minutes
Run 400m
"Rest" in Plank Position
Then
1:00 Per Side, Doorway Stretch
Workout
5 Rounds of
20 Single Arm DB Clusters
100’ Bear Crawl
Accessory Work
10 Rounds of
:30 Flutter Kicks
:30 Rest
April 16, 2020
General Warm Up
1:00 Hang from Pull-up Bar
Then
2 Rounds
:20 Bike
6 Low Hang Power Clean and Jerk 75/55lbs
8 Kipping Pull Ups (Strict if you don’t have kipping)
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 60%
Conditioning Test
"Meatball Tub"
For Time
3 Rounds
12/8 Calorie Bike
20 Push Ups
10 Hang Clean and Jerk 115/75lbs
Rest 2:30
Accessory Work
AMRAP 2:00 x 3
Max Rep Bar Muscle Ups
Rest 3:00
At Home WOD
General Warm Up
20 Spidermans
1:00 Wrist Stretch
20 Spidermans
1:00 Puppy Dog Stretch
20 Spidermans
100 Lateral Line Hops
Workout
15 Rounds
10 Jumping Lunges
10 DB Push Presses 50/35s
Rest :30
Accessory Work
10 Rounds
10 Hollow Rocks
Rest :30
April 15, 2020
General Warm Up
Run 300m
Row 400m or Bike 800m
Then
15 Empty Bar Back Squats with Glute Activation Band
10 Empty Bar Jump Squats
Strength
Back Squats
8x3 at 60%
Conditioning
AMRAP 15 Minutes
30/25 Calorie Bike
150' S-Arm DB OHWL 50/35lbs
30 Toes to Bar
Accessory Work
4 Rounds
4 Rope Climbs for time
Rest as needed to keep sets fast
At Home WOD
General Warm Up
5 Inchworms
1:00 Squat Hold
5 Inchworms
1:00 Handstand Hold
5 Inchworms
1:00 Plank
Workout
For Time
50-40-30-20-10
Dumbbell Snatch 50/35lbs
Sit Ups
Can you go unbroken?
Accessory Work
4 Rounds
30 Russian Twists w/ DB/KB/Plate/Medball 25/15lbs or less
Rest 2:00
April 14, 2020
General Warm Up
AMRAP 6 Minutes
Run 100m
8 Single Arm Devils Press 35/25lbs
8 Goblet Squats
5 Strict Pull Ups or Ring Rows
Strength Test
Find a 1RM Snatch
Conditioning
5 Rounds
24 Box Jump Overs 24/20"
6/5 Muscle Ups
Rest 1:00
Accessory Work
Every :90 until Failure
4 Kettlebell Snatches 53/35lbs*
*Each round add 4 reps
At-home modification
General Warm Up
2 Rounds
50 Jumping Jacks
20 DB Pendlay Rows
10 DB Cleans
then 2:00 Per Side, Calf/Achilles Smash
5 Rounds
24 Jump Overs (any object/box)
12 Deficit or Plyo Push Ups
Accessory Work
5 Rounds of
15 Sliders
5 Bird Dogs
April 13, 2020
Mobility/Activation
Couch Stretch 2:00/side
General Warm Up
Row 500m Then
3 Rounds
3 Strict HSPU or Negatives
6 RDLS 75/55lbs
9 Jump Squats
Strength
Deadlift*
2x10
*The stimulus we are after is heavier than MetCon weights. For example, if 275/185lbs deadlifts were in a workout for a set of 10 and you are capable of performing them unbroken, then the working sets for this phase need to be heavier than 275/185lbs.
Conditioning
AMRAP 7 Minutes
5 Power Snatches 95/65lbs
15 Wallballs 20/14lbs
Accessory Work
AMRAP 3 Minutes x 3
25' Handstand Walk
Rest 3:00
At-home modification
General Warm Up
2 Rounds of
1:00 Per Side, Doorway Stretch
1:00 Lunges
1:00 Plank
1:00 Jump Rope
1:00 Superman Hold
AMRAP
15 Minutes
10 DB Snatches 50/35lbs or 200m Run
15 Sit Ups
20 Squat Jumps
Accessory Work
3 Rounds (each side)
15 Side Crunches into :45 Side Plank Hold
Rest 1:00 after both sides