Workout of the Day (WOD)

General Warm Up

Alternating EMOM 10:00

O: 8 Burpee Box Jumps

E: 8 S-arm DB Squats + Inch Worms in remaining time

 

Mobility/Activation Recommendation

Banded Front Rack Mobilization, :60/side

 

Strength

Strict Press

5x5 @60-70%

First and last sets must be at 60%

 

Conditioning

For Time

5 Rounds

8 Box Jump Overs 24/20"

8 DB Push Presses 50/35lbs

8 DB Front Squats 50/35lbs

 

Accessory Work

Primer

3 Rounds

:10 Bike as hard as possible

Rest 1:30-2:00

Rest as needed

For Time

100/70 Bike Calories

 

At Home Workout

 

General Warm Up

1 Mile Run

Then

2 Rounds

1:00 Seal Pose

1:00 Per Side, Dragon Pose

 

Workout

For Completion

4:00 Plank

2:00 Right Side Plank

2:00 Left Side Plank

100 4-count Flutter Kicks

3:00 Plank

1:30 Right Side Plank

1:30 Left Side Plank

100 4-count Flutter Kicks

2:00 Plank

1:00 Right Side Plank

1:00 Left Side Plank

100 4-count Flutter Kicks

 

Accessory Work

10 x 3-5 Reps

Strict HSPU

Rest as needed between sets

Warm Up

EMOM 8:00, alternate movements

- 10 RDLS 95/65lbs, Squat Therapy Hold in

remaining time

- :45 Freestanding HS Hold Practice

 

Mobility/Activation 

Wrist Stretch, 1:00

Front Rack Elbow Pointers, 20 reps

 

Strength

Push Press

3 @85%

2 @90%

1 @95%

2 @90%

3 @85%

 

Conditioning

For Time

90 Double Unders

10 Squat Snatch 135/95lbs

60 Double Unders

8 Squat Snatch 135/95lbs

30 Double Unders

6 Squat Snatch 135/95lbs

 

Accessory Work

6 Rounds

250m C2 Bike Damper 6+, or 15/9 Calorie Bike

4 Muscle Ups

Rest 2:00

 

At Home Workout

 

Warm Up

2:00 Per Side, Calf Mash

Then

30 Step Ups

30 Box Jumps

Then

2:00 In the bottom of a Squat

 

Workout

For Time

Dumbbell DT with Burpees

5 Rounds of 

12 Single Arm Deadlifts 50/35

9 Single Arm Hang Power Cleans 50/35

6 S2OH 50/35

10 Burpees

 

You will complete 12,9,6 with the right arm and the 10 burpees.  Then do the same on the left arm.  That counts as 1 round. The WOD is 5 rounds for time!

 

 

Accessory Work

Tabata Style

4x through

Hollow Rocks

Plank on Elbows

Rotating Toe Touches

Flutter Kicks

Warm Up

AMRAP 6:00

Ski or Row 500m

25 Burpees

Max Rep Strict Pull Ups or Ring Rows in remaining time

 

Strength

Power Snatch

3 Rounds

:30 on :30 off

Max Rep Power Snatch @65%

3 Rounds

:45 on :45 off

Max Rep Power Snatch @75%

3 Rounds

:60 on :60 off

Max Rep Power Snatch @85%

Rest 1:00 between weights.

 

Conditioning

AMRAP 4 Minutes

Run 400m

Max Rep Air Squats in remaining time

Rest 2:00

AMRAP 4 Minutes

60 Air Squats

Max 10m Shuttles in remaining time

 

Accessory Work

3 Rounds

15 Chest to Bar Pull Ups

6 Bar Muscle Ups

Rest 3-5 Minutes

 

Warm Up

1/2 Tabata (4 Rounds, not 8)

Lunges

1/2 Tabata

Jumping Lunges

1/2 Tabata

Burpees

1/2 Tabata

Freestanding HS Hold

 

Workout

AMRAP 14 Minutes

50’ Walking Lunge

25’ Burpee Broad Jumps

25’ Bear Crawl/Handstand Walk

 

Accessory Work

Tabata 

Plank Plus

Mobility/Activation

Tricep/Lat Smash, 1:00/side

 

General Warm Up

Row or Run 300m

15 Front Squats

Row or Run 200m

15 Overhead Squats

Row or Run 100m

 

Strength

EMOM 12 Minutes

1-3: 4 Power Position Cleans

4-6: 3 Above the Knee Cleans

7-9: 2 Below Knee Cleans

9–12: 1 Clean

 

Conditioning

AMRAP 10 Minutes

4 Squat Snatch 95/70lbs

8 Pull Ups

 

Accessory Work

AMRAP 5 Minutes x 3

Run 100m

1 Rope Climb

Run 200m

2 Rope Climbs

300/3, 400/4, and so on

Rest 3:00 Between AMRAPs

Start over each AMRAP.

 

At Home Workout

General Warmup

1 Mile Run then

2:00 per side of 

Pigeon Stretch

Couch Stretch

Calf Stretch

 

Workout

5 Rounds 

8 R-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats

8 L-Arm DB Hang Clean and Jerk 50/35lbs 

8 Single Arm Front Squats 

Rest :30 

 

Accessory Work

Tabata Sit Ups/Flutter Kicks 

8 Cycles of  :20 Work :10 Rest alternating between each movement