Workout of the Day (WOD)
October 22, 2019
1. Warm-up
Rep Accumulation
2 Rounds
1:00 Single Leg Wall Sit (switch legs anytime)
1:00 Push up to plank
20 Empty Bar Bent Over Rows
2. Strength
Push Press
7 RM then
2 Drop Sets @90% of above
Compare to 9/27/2019
3. Conditioning
3-6-9-12-15-18-21
Hang Power Clean 95/65lbs
2x Sit-ups
Lite Class
3 Rounds for time of:
100 Ft, Front Rack Lunge
10 Clean & Jerks
10 burpees
Then
3 rounds
25 Deadlifts
400m run
Then
21-15-9
Back squats
KBS
October 21, 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
7 RM then
2 Drop Sets @90% of above
Compare to 9/23/2019
3. Conditioning
4 Rounds
Row 400m
6 Bar Muscle Ups
Lite Class
100 Calories Combo Row/Ski/Run/Bike
90 Wallball Shots,
80 Calories Combo Row/Ski/Run/Bike
70 Burpees
60 Calories Combo Row/Ski/Run/Bike
50 Hanging Knee Raises
40 Calories Combo Row/Ski/Run/Bike
30 DB press
20 Calories Combo Row/Ski/Run/Bike
10 Pull ups and push ups
20.2!
OPEN 20.2
20-min. AMRAP:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Lite Class
Warmup
3 rounds of
400m run
400m row
400m ski
Class warmup and then remaining time
4 Barbell Thrusters
6 T2B
8 Burpees
4 cal row (next round 8 cal row, next 12 and so on)
October 17, 2019
1. Warm-up
Rep Accumulation
3 Rounds of
5-8 Strict Chest to Bar Pull Ups
15 Russian KB Swings 53/35lbs
20-50’ HS Walk or :60 HS Hold
2a. Strength
Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 82.5%
2b. Gymnastics Weakness Work
3. Conditioning
AMRAP 10 Minutes
15 Box Jump Overs 24/20"
12 Wallballs 20/14lbs
3 Muscle Ups
Lite Class
Warm-up
100 Lunge Steps (50 each leg) with hip flexor stretch then
50-40-30-20-10
Double Unders
Sit-ups
KBS
October 16, 2019
1. Warm-up
Rep Accumulation
2 Steady Rounds
:30 Ring Support Hold
20 Banded Good Mornings
20 Wallballs
2. Strength
Push Press
10 RM then
2 Drop Sets @90% of above
Compare to 9/20/2019
3. Conditioning
AMRAP 12 Minutes
12 Cal Row
9 HSPU
6 Deadlift 185/125lbs
Lite Class
“Brock”
100 calorie Row
100 calorie Ski Erg
100 calorie Bike
Every 2 minutes, perform:
7 Burpees
October 15, 2019
1. Warm-up
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 @ 75% Rest as needed
3. Conditioning
5 Rounds
10 Thrusters 115/75lbs
10 Chest to Bar Pull Ups
Lite Class
Class Weakness warmup.
5 Rounds
10 DB Squat Clean Thrusters
10 Pull-ups
Finish with Planks with Coach Josh
October 14, 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
10 RM then
2 Drop Sets @90% of above
Compare to 9/16/2019
3. Conditioning
For Completion Every 4:00 x 3
50 Double Unders
20 S-Arm DB Hang Clean and Jerk 50/35lbs (10 each side)
10 Burpees
Lite Class
1 Mile Run Warm-up then
5 Rounds of
50 Double Unders
400m Ski
30 Sit-ups
20 S-Arm DB Hang Clean and Jerk (10 each side)
10 Burpees
October 11, 2019
OPEN 20.1
Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Lite Class
Monostructural Warm-up then
10 Rounds of
8 Power Clean and Jerk
10 BFB
12 Cals on Bike, Ski or Row
October 10, 2019
1. Warm-up
Rep Accumulation
3 Rounds of
5-8 Strict Chest to Bar Pull Ups
15 Russian KB Swings 53/35lbs
20-50’ HS Walk or :60 HS Hold
2a. Strength
Power Snatch EMOM for 10 Minutes 1 Rep @ 80%
Or
2b. Gymnastics Weakness Work
Choose a gymnastic movement to work on.
3. Conditioning
AMRAP 8 Minutes
30 Double Unders
10 Toes To Bar
10 Deadlift 155/105lbs
Lite Class
Class Warm-up then
5 Rounds of
:50 on/:10 rest
Burpees
Box Jumps
Ski
Hollow Hold
Bike
October 9, 2019
1. Warm-up
Rep Accumulation
100 Double Unders
40 Empty Bar Thrusters
:60 Hanging Knee Raise Hold
2. Strength
3 RM Back Squat
2 Drop Sets @90% of above
*Compare to 9/9/2019
3. Conditioning
Row 800m
20 Squat Cleans 185/125lbs
Row 600m
25 Box Jumps 30/24“
Row 400m
30 Strict HSPU
Row 200m
125' HS Walk
Lite Class
Class Warm-up then
Assault Runner Sprints
10 Rounds of
1:00 on ME/1:00 Recovery Pace
4 Rounds of
200m Row
10 Back Squats