Workout of the Day (WOD)
January 20, 2020
General Warm Up
2 Rounds
20 S-Arm Russian KB Swings
20 Lunge Steps (unweighted)
Mobility/Activation
Pigeon/Banded Pigeon Pose :90/side
Strength
Back Squat 5x5 @72.5%
Power Clean Warm Up
5-10 reps of the Hovering Snatch/Clean Drill
Conditioning
3 Rounds
25 Burpees
20 Power Cleans 135/95lbs
Accessory Work
5x1:00 Single Leg Wallsit
:30 Per Side
Rest as needed between sets
Lite Class
4 Rounds of the class warmup then
4 Rounds of
30 Situps
25 Burpees
20 Power Cleans (rounds 2 and 4 from hang)
15 Cals (switch machine every round)
January 17, 2020
General Warm Up
AMRAP 7 Minutes
25’ HS Walk, or :60 of practice
250m Row
10 Lateral/Cossack Squats
Strength
Every :90 For 5 Sets 6 Push Presses
Start around 75% and work up if they are fast and efficient.
Conditioning
Every 4 Minutes for 16 Minutes
25/20 Calorie Row AFAP
Accessory Work
EMOM for 10 Minutes
5-7 Unbroken Toes to Bar*
*This should be 1 set each round
Lite Class
500m Row
400m Ski
300m Run
20 Cal Bike
Partner WOD
100 KBS (one person works/one person stays in plank)
100 Wall Ball (one person works/one person stays in wall sit)
100 Cal Ski (work/rest)
100 Cal Bike (work/rest)
January 16, 2020
General Warm Up
3 Rounds
8 Burpees
12 Squats**
:20 Static Hanging Knee Raise Hold
Mobility/Activation Single LAX Ball Smash around the knee, :90/ side
Strength
Back Squat 4x4 @80%
Push Jerk Prep
3x5 Pause Push Jerks, increasing weight
Conditioning
AMRAP 3:00 x 3
15 Sit Ups
12 OTB Burpees
6 Shoulder to OH 155/105lbs
Rest :90 Between AMRAPs
Accessory Work
4x15 Seated DB Strict Press
Lite Class
Class Warmup then
10 down to 1 by 1 of Back Squats and Burpees
Rest 2:00
10 down to 1 of Front Squats and Ring Rows
Sprint Finisher
January 15, 2020
Mobility/Activation 2:00 Squat Hold (at least 1:00 unsupported)
General Warm Up
2 Rounds
16 S-Arm DB Hang Clusters
10 Shoulder Taps
40 Single Unders
Strength
10 Squat Clean & Jerk @70%
Rest :60
8 Squat Clean & Jerk @72.5%
Rest :60
6 Squat Clean & Jerk @75%
HSPU Skill
5x1 HSPU Negative, kick down after each
3x1 HSPU Negative + butt to the wall, knees out
2x 2-4 Kipping HSPU
Conditioning
For Time, Teams of 2
50 Double Unders
40 HSPU
8 Rope Climbs
100 Double Unders
30 HSPU
6 Rope Climbs
150 Double Unders
20 HSPU
4 Rope Climbs
200 Double Unders
10 HSPU
2 Rope Climbs
Accessory Work
21-18-15-12-9 Bar Facing Burpees
Rest 2:00 between sets
January 14, 2020
General Warm Up
2 Rounds
20 Alternating DB Snatch
:30 HS Hold (freestanding if possible)
20 Goblet Squats
:60 Doorway Stretch (switch arms on R2)
Strength
Every 4:00 for 12:00 9 Touch and Go Power Snatch
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning
AMRAP 2:00 x 4
9 Thrusters 95/65lbs
3 Muscle Ups
Rest 2:00
Lite Class
Class Warmup then
4 Rounds of
:45 on/:15 off
Squat Jumps
Sit-ups
Row
Burpees
Bike
Step ups
Ski
Run
January 13, 2020
General Warm Up
:30 Bike w/ Glute Activation band around knees
20 Duck Walk Steps
20 Squat Jumps
20 Duck Walk Steps
:30 Bike w/ Glute Activation band around knees
Strength
Back Squat 5x5 @70%
Mobility/Activation
20 Scap Pull Ups
10 Kip Swings
Internal Shoulder Rotation Stretch, :90/side
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
3 Rounds
300m Run or Row
15 Pull Ups
20 Step Through Lunges
Accessory Work
4x10 Back Rack Jumps 75/55lbs
Lite Class
Class Warmup then
6 Rounds
300m Run or Row (alternate every round)
10 Pull Ups
20 Step Through Lunges
30 Sit-ups
40 Mountain Climbers each leg
January 10, 2020
General Warm Up
2 Rounds
16 S-Arm DB Clean and Push Press (all the way to the ground each rep), moderate weight
8 DB Facing Burpees
Mobility/Activation
20 Scap Pull Ups + :30 Dead Hang from bar
Strength
Every :90 For 4 Sets
8 Push Presses
Start around 70% and work up if they are fast and efficient.
Conditioning
AMRAP 4 Minutes
80' HS Walk (scale distance, scale to a hold or plank)
25 Box Jump Overs 24/20"
Max Alt. DB Snatch 50/35lbs in remaining time
Rest 2:00
AMRAP 4 Minutes
25 Box Jump Overs 24/20"
25 Alternating DB Snatch 50/35lbs
Max distance HS Walk in remaining time (5' = 1 rep)
Rest 2:00
AMRAP 4 Minutes
25 Alternating DB Snatch 50/35lbs
80' HS Walk
Max Rep Box Jump Overs 24/20" in remaining time
Score is total reps.
Lite Class
Class Warmup then
100 Cal between ski, bike and run
90 Sit-ups
:80 Plank
70 Double Unders
60 Box Jumps or Step ups
50 Cal between ski, bike and run
40 Sit-ups
:30 Plank
20 Double Unders
10 Box Jumps or Step ups
January 9, 2020
Mobility/Activation
20 Lateral/Cossack Squats, gradually increase depth
General Warm Up
3 Rounds
12 Deadbugs
6 Scap Pull Ups + 6 Kip Swings
12 Duck Walk Steps
6 Jump Squats
Strength
Back Squat
5 @70%
4 @80%
3 @85%
Conditioning Test
4 Rounds
7 Bar Muscle Ups
9 Hang Squat Snatch 115/75lbs
Accessory Work
4x15 DB Bench Press
Lite Class
Warmup with Coach Josh
Planks
5 Rounds of
25 Med Ball Cleans
25 Double Unders
20 Bicep Curls
20 Banded Tricep Extensions
January 8, 2020
Mobility/Activation
Banded Internal/External Rotations, 10 reps per side
20 Lunge and Twist
Snatch Warm Up
Empty Bar, 5 Reps of each, then repeat with 75/55lbs or less
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Position 1 Squat Snatch
Strength For Time
10 Squat Snatch @70%
Rest :60
8 Squat Snatch @72.5%
Rest :60
6 Squat Snatch @75%
"Forrest Pump"
Row 30/24 Calories
15 Toes to Bar
15 Strict HSPU
12 Toes to Bar
12 Strict HSPU
9 Toes to Bar
9 Strict HSPU
Row 30/24 Calories
9 Toes to Bar
9 HSPU
12 Toes to Bar
12 HSPU
15 Toes to Bar
15 HSPU
Row 30/24 Calories
Accessory Work
3 Rounds
30 Double Unders
20 Wall Balls 20/14lbs
30 Double Unders
Rest :60
Lite Class
Row 30 Calories
15 Toes to Bar
15 Push Press
12 Toes to Bar
12 Push Press
9 Toes to Bar
9 Push Press
Row 30/24 Calories
9 Toes to Bar
9 Push Press
12 Toes to Bar
12 Push Press
15 Toes to Bar
15 Push Press
Row 30/24 Calories
January 7, 2020
General Warm Up
3 Rounds
10 Front Rack Elbow Pointers
10 Low Hang Muscle Cleans
10 Front Rack Reverse Lunges w/ Empty Bar
Mobility/Activation
Foam Roll T-Spine Smash 2:00
Strength
EMOM for 8 Minutes 3 Power Cleans @70-75% Drop and Reset
Conditioning
AMRAP 8 Minutes
40/30 Calorie on a Machine
40 Walking Lunge Steps
40 Wallballs 20/14lbs
Lite Class
50-40-30-20-10
Cals on any machine
Walking Lunge Steps
Wall Balls