Workout of the Day (WOD)
November 11, 2019
1. Warm-up
2 Rounds
15 Medball Squat Cleans
10 Kip Swings + 10 kipping knee raises
10 Medball Bear Hug Good Mornings
2. Strength
Alternating Unbroken Sets with a Partner
AMRAP 8 Minutes
Max Sets of 5 Touch and Go Squat Cleans 135/95lbs
Score is total number of sets
3. Conditioning
Splitting the work with a Partner
AMRAP 16 Minutes
50 Toes to Bar
40 Power Snatch 135/95lbs
150' Handstand Walk (25' segments UB)
40 Squat Snatch 155/105lbs
Lite Class
Class Warm-up then
5 Rounds of
50 Double Unders
10 Pull-ups
10 Power Clean and Jerk
Finisher
Remaining Time
100m Ski Erg Sprint
Rest :30
November 8, 2019
WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups, 80-cal. row, 120 wall-ball shots
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
Lite Class
40 pull-ups, 80-cal. row, 120 wall-ball shots, 160 sit-ups
November 7, 2019
General Warm Up
2:00 weakness warm up
1:00 of single or double unders
2:00 squat hold
Specific Warm Up
2 Rounds
12 Light RDLs
12 PVC Pass Throughs
12 PVC OHS
Mobility/Activation Recommendation
2:00 Banded Overhead Contract/Relax
Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 85%
Conditioning
AMRAP 6 Minutes
30 Air Squats
200m Ski
10 Burpees
Lite Class
Class Warmup then
5 Rounds of
30 Air Squats
200m Ski
10 Burpees
5 Cal Bike
November 6, 2019
General Warm Up
20 Deadbugs
20 Cossack Squats
Specific Warm Up
2 Rounds
15 Wallballs
10 Strict Pull Ups
50’ Handstand Walk
Mobility/Activation Recommendation
Foam Roll Upper Back, 2:00
Strength
Front Squat 3x6 @ 82.5% Rest as needed
Conditioning
4 Rounds
45 Double Unders
12 Thrusters 105/70lbs
12 Pull Ups Rest 1:00
Lite Class
Class Warm-up then
10 Rounds:
8 Thrusters
8 Russian KBS
30 Double Unders
Rest :30
November 5, 2019
1. Warm-up
15 Scap Pull-ups
15 Scap Push-ups then
3 Rounds
10 Push Press (empty bar)
10 Empty Bar OH Squats
Run 100m
2. Strength
Push Press
3RM then
2 Drop Sets @90% of above
Compare to 10/07/2019
3. Conditioning
3 Rounds
Row 500m
20 OH Squats 95/65lbs
15 Ring Dips
Lite Class
Class Warm-up then
Run 1 mile
100 Wallballs
Run 800m
November 4, 2019
1. Warm-up
2 Rounds
10 Barbell Good Mornings
10 Empty Bar Back Squats
Run 100m on Air Runner
10 Glute Activation Steps each way
:60 Freestanding HS Hold Practice
2. Strength
Back Squat
3RM then
2 Drop Sets @90% of above
Compare to 10/09/2019
3. Conditioning
For Time
20/12 Calorie Bike
30 Push Ups
30 DB Box Step Overs 50/35s to 24/20"
20 Strict HSPU
30 DB Walking Lunge Steps 50s/35s
Lite Class
Class Warm-up then
Climb the Ladder
2 Burpees
2 Front Squats
2 Pull-ups
5 Shuttle Sprints Down/Back then 4/4/4 shuttle sprint...
November 1, 2019
20.4!
For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes
Lite Class
20.4 or
50 Lunge Jumps each leg
50 Deadlifts
50 KBS
50 Med Ball Cleans
50 Knees-to-Elbows
50 Push Press
50 Sit-ups
50 Wall Balls
50 Burpees
50 Double-Unders
October 25, 2019
20.3!
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Lite Class
John's Special Surprise!
October 24, 2019
1. Warm-up
Rep Accumulation
3 Rounds
:20 Hanging L-Sit Hold
15 Empty Bar OH Squats
15 Ring Rows
2a. Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 82.5%
2b. Gymnastics Weakness Work
3. Conditioning
AMRAP 8 Minutes
12 OHS 75/55lbs
10 OTB Burpees
12 KB Swing 53/35lbs
Lite Class
Sprints make you...with Coach Josh
October 23, 2019
1. Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength
Front Squat 3x6 @ 77.5% Rest as needed
3. Conditioning
AMRAP 6 Minutes
25 Devil's Press 50/35s
Max Distance 30’ Shuttle in the time remaining
Lite Class
6 rounds of
40 mountain climbers
30 Russian Twists
20 thrusters
400m Assault Runner