Workout of the Day (WOD)
April 10, 2020
Mobility/Activation
20 Band Pull Aparts
20 Scap Pull Ups
General Warm Up
Run 400m, then:
3 Rounds
10 Empty bar Pendlay Rows
8 Push Ups
10 Empty Bar OH Squats
Strength
Below Knee Hang Squat Snatch
5x1 @90% of your 1RM from W4
Conditioning
“I am serious, and don’t call me Sherby”
For Time
35 DB Thrusters 25/15s
35 DB Box Step Overs 25/15s to 24/20"
Rest 2:00
25 DB Thrusters 45/25s
25 DB Box Step Overs 45/25s to 24/20"
Rest 2:00
15 DB Thrusters 60/40s 15 DB Box Step Overs 60/40s to 24/20"
Accessory Work
3x10 Strict Toes to Bar
At Home WOD
800m Run then,
2:00 Per Side, Pigeon/Banded Pigeon Pose then,
30 Box Jumps or Squat Jumps
Workout
3 Rounds
30 Single DB Step Ups or Lunges 50/35lbs
30 S-arm DB Thrusters 50/35lbs
Rest 2:00
OR
10 Rounds
1 Leg Blaster
Rest 1:00
A leg-blaster is: 20 Air squats + 20 In-place lunges + 20 Jumping Lunges + 10 Jump Squats
Accessory Work
3x20
Straight Leg Sit Ups
April 9, 2020
Mobility/Activation
20 Duck Walk Steps
General Warm Up
Alternating EMOM 6:00
1. 10 Plate Squat Clean Thrusters 10-45lbs
2. 12/8 Calorie Bike
Strength
For Time
4 Squat Clean & Split Jerk @70%
3 Squat Clean & Split Jerk @75%
2 Squat Clean & Split Jerk @80%
1 Squat Clean & Split Jerk @85%
Conditioning
AMRAP 3 Minutes Row 30/24 Calories Max Rep Toes to Bar in remaining time Rest 3:00 AMRAP 3 Minutes 25 Toes to Bar Max Calorie Bike in remaining time
Accessory Work
For Time 20-16-12-8-4 Double KB Snatch 53/35lbs Rest as needed between sets At-home modification: If you only have 1 KB, perform 20 on your right arm, then 20 on the left, then 16 right, 16 left, etc. with no rest between arms.
At Home WOD
General Warm Up
2:00 Upward Facing Dog then,
2 Rounds
20 Squat Jumps
10 A-frame Toe Touches
:30 Handstand Hold
AMRAP 6 Minutes
50 Burpees then Max Rep Jump Squats in remaining time
Rest 3:00 AMRAP
6 Minutes
50 Jump Squats then Max Rep Burpees in remaining time
Accessory Work
5 x 20 Tempo KB RDLs*
Rest as needed *5-count to the bottom, fast on the way up!
April 8, 2020
Mobility/Activation
Internal Shoulder Rotation Stretch, :60/side
General Warm Up
3 Rounds Ski, Row, or Run 250m
10 Deadlifts 95/65lbs
:20 Hanging L-Sit Hold
Strength
3" Deficit Deadlift
3x1 @60-70%
3x1 @70-80%
1x1 @80%+
1x1 @60%
Conditioning Re-test
"Lord of the Stings"
For Time
8 Clean and Jerks 155/105lbs
50' HS Walk
35 Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
20 Chest to Bar Pull Ups
8 Clean and Jerks 155/105lbs
50' HS Walk
10 Bar Muscle Ups
Accessory Work
“PRE" You must hit the following checkpoints to continue*
Run 400m by 1:30/1:45
Run 800m by 3:00/3:30
Run 1200m by 4:30/5:15
Run 1600m by 6:00/7:00
Run 2000m by 7:30/8:45
Run 2400m by 9:00/10:30
Run 2800m by 10:30/12:15
Run 3200m by 12:00/14:00
*You may bank meters, you do not need to stop. If 2 miles are completed by 12/14 minutes, stop.
At Home WOD
General Warm Up
3:00 Calf/Achilles Smash (each side) then
2:00 Dragon Pose (each side) then
1:30 of Jump Rope then
10 Push Ups with a twist
Workout For Time
100 Lateral Line Hops
50 Mountain Climbers
20 DB Thrusters 50/35s or less
75 Lateral Line Hops
40 Mountain Climbers
15 DB Thrusters
50 Lateral Line Hops
30 Mountain Climbers
10 DB Thrusters
25 Lateral Line Hops
20 Mountain Climbers
5 DB Thrusters
Accessory Work
5 Rounds
15 Sliders
Rest :90
April 7, 2020
General Warm Up
30 Band Pull-Aparts
Then 2 Rounds
12 Barbell Good Mornings + BTN Press*
12 Duck Walk Steps
12 Box Jumps 24/20”, step down
Push Jerk Prep
3x5 Pause Push Jerks, increasing weight
Strength
"Touch and Go" Push Jerk
9-7-5-2 Start around 70% - build across sets if reps stay smooth and fast.
Conditioning
AMRAP 5 Minutes x 2
1 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
2 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
3 Power Snatch 135/95lbs
4 Burpee Box Jump Overs 24/20"
4/4, 5/4, 6/4, etc.
Rest 3:00 Restart on the second AMRAP.
Accessory Work
Every :90 for 12:00 1 Drop Snatch + 2 Pause OHS
At-home WOD
General Warm Up
5:00 Run then,
30 High Knees (in place)
30 Butt Kicks (in place)
30 Leg Swings (front-to-back)
30 Leg Swings (side-to-side) then,
2:00 Per side, Mash Arches of Foot
AMRAP
5 Minutes x 3
12 Burpees
16 KB Snatch 53/35lbs (8/side) or 300m Run
Rest 2:00.
Continue where you left off.
Accessory Work
5 Rounds of
10 Push-ups
10 Sit-ups
April 6, 2020
General Warm Up
:60 Front Squat Hold
15 Burpees
:60 Saddle Pose
15 Front Squats
:60 Pigeon/Banded Pigeon Pose /side
15 Burpees
:60 Front Squat Hold
Strength
Find a 1RM Squat Clean
Conditioning
For Time
Row 1000/900m
25 HSPU
50 KB Swings 53/35lbs
25 HSPU
Run 800m
Accessory Work
6 Rounds
AMRAP Peak Wattage on Bike Rest :90
At-home modification 6 x 50m Sprint Rest :90
At-home WOD
General Warm Up
3 Rounds
10 Step Ups or lunges
10 KB RDLs
10 Box Jumps or Squat Jumps (step down) then
2:00 Pigeon Stretch (each side)
Workout
5 Rounds
20 KB/DB Goblet Step Ups or Lunges 53/35lbs or less
20 KB Swings or DB Hang Snatches 53/35lbs or less
20 Box Jumps or Squat Jumps
Accessory Work
Alternating Tabata* 1: Flutter Kicks 2: Legs Extended Hold *Perform 8 cycles of each
April 3, 2020
General Warm Up
2:00 Row (increase speed on second minute) Then,
2 Rounds
15 Empty bar Pendlay Rows
10 Push Ups
15 OH Squats
Mobility/Activation
Double LAX Ball T-Spine Smash, 2:00
Strength
Below Knee Hang Squat Snatch
6x2 @80% of your 1RM from last week
Conditioning
10 Rounds (Alternating with a partner)
15 Burpees to a 6" Target
2 Rope Climbs
*Alternating full rounds
Accessory Work
3 Rounds
Max distance HS Walk (you may re-attempt if you slip up and come down too early)
Rest 3:00
At Home WOD
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Transitions
Workout
AMRAP 20 Minutes
15 R. Arm DB Push Presses 50/35lbs or less
15 L. Arm DB Push Presses
75 Double Unders
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
April 2, 2020
General Warm Up
Alternating 6 minute EMOM
1. 10 Plate Squat Clean Thruster
2. 12 Calorie Bike
Mobility/Activation
Banded Front Rack Mobilization, :90/side
Strength
Squat Clean & Split Jerk 5x2 @80-85%
Conditioning
6 Rounds
40 Double Unders
5 Bar Muscle Ups
8 Deadlifts 225/155lbs
Rest :30
Accessory Work
Until Failure Every Minute for 7 Minutes
10/8 Calorie Ski Every Minute for 7 Minutes
14/10 Calorie Ski Every Minute for 7 Minutes
18/12 Calorie Ski Every Minute for 7 Minutes
22/16 Calorie Ski
Your rest is your remaining time in each window.
At Home WOD
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Workout
Run 1 Mile
5:00 Wall Sit
5:00 Handstand Hold
Run 1 Mile
Push both runs hard!
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
April 1, 2020
General Warm Up
3 Rounds
Run 100m
8 KB Taters
:20 Hanging L-Sit Hold
Strength
3" Deficit Deadlift
8x3 @60%
Conditioning
AMRAP 14 Minutes
200m Run
20 Wallballs 20/14
12 Toes to Bar
Accessory Work
24-22-20-18-16-14-12-10-8-6-4-2
Unbroken KB Swings 53/35lbs Rest as little as need to remain unbroken
At Home WOD
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
Workout For Time
150 Kettlebell Swings 53/35lbs or less*
*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges
Accessory Work
Accumulate 5:00 Arms extended at your side
March 31, 2020
General Warm Up
30 Band Pull Aparts
Then 2 Rounds
10 Barbell Good Mornings + BTN Press (perform a Good morning followed by a BTN press = 1 rep)
:20 Bike Sprint
Mobility/Activation
Banded Overhead Contract/Relax, :60/side
Strength
"Touch and Go" Push Jerk
3x10 @70%
Conditioning
“Bike Tyson”
For Time
15/9 Calorie Bike
12 Sandbag Cleans 150/100lbs*
Rest 3:00
12 Sandbag Cleans 150/100lbs
15/9 Calorie Bike
*Sub for Sandbag Cleans are Clean and Jerks 135/95lbs
Accessory Work
3 Rounds
Max Distance Row @ :10 faster than your 2K 500m/split
Rest 4:00 between rounds
Score is distance in meters.
At Home WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then 1:00 Squat Hold
Workout
5 Rounds
AMRAP 1:00 Mountain Climbers
AMRAP 1:00 Push Ups
AMRAP 1:00 Squat Jumps
AMRAP 1:00 V-Ups
Rest 3:00
Accessory Work
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45,
:30, :30, :30,
:15, :15, :15
March 30, 2020
General Warm Up
3 Rounds each, with a partner
P1: 1:00 Row
P2: Max rep S-Arm DB Hang Clusters
Mobility/Activation
Banded Front Rack Mobilization, :60/side
Strength
Squat Clean 6x3 @60%
Conditioning
For Time
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
30 Alternating DB Snatch 50/35lbs
Run 400m
Accessory Work Prep
2 sets, increasing speed on round 2
50m lateral side shuffles (25m per direction)
50m Carioca steps (cross over/under)
25m sprint
Accessory Work
4 Rounds
30-20-10m Shuttle Run
Rest 4:00
At Home WOD
General Warm Up
3:00 Jump Rope
10 Push Ups
2:00 Jump Rope
15 Push Ups
1:00 Jump Rope
20 Push Ups then
20 Leg Swings (front to back)
Workout
Every 3 Minutes for 30 Minutes
10 Burpees
10 Sumo Deadlift High Pulls (KB, DB, or Barbell)
30 Lateral Line Hops
Accessory Work
5 Rounds
1:00 Superman Hold
Rest as needed