Workout of the Day (WOD)
July 29, 2019
Warm up
Line Drills
Mobility
3 part Conditioning
50 Burpees
Rest 3:00
5 Rounds of
2 Rope Climbs
20 Air Squats
200m Run
Rest 3:00
50 Burpees
Finisher
20 Wall Walks
Lite Class
Same as Regular Class
July 26, 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
Every 2:00 for 6 Rounds @70% of 1RM
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
July 25, 2019
Warm-up
2 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
Accumulate 1:00 Supinated Hang from Rig
Glute Activation 15 Steps each way
Back Squats Week 12 PR TIME!
1 x 5 @ 25%
1 x 3 @ 40%
1 x 2 @ 60%
1 x 1 @ 75%
1 x 1 @ 85%
1 x 1 @ 95%
1 x 1 @ 102%
Conditioning
21-15-9
Cal Row
Front Squat 135/95
Lite Class
21-15-9
Cal Row
Back Squat
Hanging Knee Raises
Rest 2:00
21-15-9
Cal Row
Front Squat
2x Sit-ups
July 24, 2019
Warm-up
4:00 of movement on Bike, Ski or Run
Foam Roll with a focus on hips, quads and hamstrings
Shoulder Stability Work
3 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 Hang C&J each arm 50/35
25 Sit-ups
Then
2 Rounds
5 Single arm DB Hang C&J each arm
50 Double Unders
Lite Class
Class Shoulder Stability and WOD
July 23, 2019
Warm-up
2 Rounds of
10 Burpees
10 Cal Ski
10 Kip Swings
10 Air Squats
Barbell Warmup
Oly
20:00 to Build up to a Heavy
Power Clean, drop, Squat Clean, drop, Hang Squat Clean
1 Round of
15 Cal Bike
15 Burpees
15 C2B Pull-ups
Rest 3:00
1 Round of
12 Cal Bike
12 Burpees
12 C2B Pull-ups
Rest 2:00
1 Round of
9 Cal Bike
9 Burpees
9 C2B Pull-ups
Rest 1:00
1 Round of
6 Cal Bike
6 Burpees
6 C2B Pull-ups
All of these intervals should be done with MAX INTENSITY AND EFFORT!!
Lite Class
2 Rounds of
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 Thrusters
July 22, 2019
Warm-up
Lunge Down/Back x 2 with hip flexor stretch
Foam Roll
Banded Shoulder Distraction x 1:00 per side
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
Teams of 3 complete
150 Cal Ski Erg
150 Box Jumps
150 S2OH 135/95
Remaining Time: Mobilize
Lite Class
Same as Regular Class
July 19, 2019
If you are competing tomorrow, come in today and move for 10:00 and then mobilize with the class.
Warmup
2 Rounds of
Lunge Down/Back with :03 hold to stretch hip flexors
Leg Swings x 10 each direction
Kip Swings x 10
Pushups x 10
Mobility
Banded Lat Stretch x 1:00 per side
Banded Front Rack Stretch x 1:00 per side
Foam Roll Upper Back, Hip Flexors and Hamstrings
Calf Stretch
25:00 AMRAP
100M Run
2 Wall Ball
2 T2B
*Increase Wall Ball and T2B by 2 every round
Lite Class
Class Warmup then
EMOM – 10
10 Cal Ski
Rest 1:00
EMOM – 10
10 Cal Bike
Remaining Time
Team Sled Work
July 18, 2019
Warmup
Jog Down/Back x 5
5 Downward Dog to Spidermans each side
Jog Down/Back x 4
:30 hang from the rig
Jog Down/Back x 3
5 Scorpions each side
Jog Down/Back x 2
5 Bird Dog each side
Jog Down/Back x 1
Barbell Warmup
Weightlifting (compare to 6/19/2019)
Every 2:00 for 6 Rounds complete
3 Power Cleans + 3 Front Squats
*Increase weight every round
**If you are competing in Belmar, do not exceed 70% of the weight you did on 6/19
For Time:
15-12-9-6-3
OTB Burpees
Ski for Calories
Lite Class
Class Warm-up then
Plank on Hands x 2:00
Bird Dog x 2:00 alternating side to side
Wall Sit x 2:00
800m Run Buy In then
4 Rounds of
20 Wall Ball
20 Cal Bike /Ski (switch each round)
20 DB Snatches (10 each arm
July 17, 2019
Warmup
1 Mile Run
Shoulder Stability Work
Superset the following for 3 sets
External Rotation x 20 each arm
Band Pull Aparts x 20
PVC Band Pulldown in Hollow Position x 20
Rope Climb Technique Work
20:00 AMRAP
20 Box Jumps 24”/20”
200m Run
10 S2OH 115/75
100M Run
5 DB Hang Snatches each arm (not alternating)
This will also be an option for those competing in Belmar in place of today’s wod and/or rope climb technique session.
20 cal row @ strong, repeatable effort
rest :30
x 4
rest 10:00
20 cal echo @ strong, repeatable effort
rest :30
x 4
rest 10:00
20 cal ski @ strong, repeatable effort
rest :30
x 4
Lite Class
Class Warmup and WOD
July 16, 2019
Warm-up
2 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
Accumulate 1:00 Supinated Hang from Rig
Glute Activation 15 Steps each way
Back Squats Week 11 (Deload Week)
1 x 5 @ 25%
1 x 3 @ 40%
1 x 2 @ 60%
1 x 1 @ 75%
1 x 1 @ 85%
Conditioning
“Helen”
3 RFT of
400m Run
21 KBS 53/35
12 Pull-ups
Lite Class
Class Warmup then
10-9-8-7-6-5-4-3-2-1
Box Jumps
Pull-ups
Rest 2:00
10, 100m sprints with :30 rest after each one
Rest 2:00 then
Tabata Finisher
Alternate between
Hollow Rocks
Bird Dog Holds