Workout of the Day (WOD)
September 9, 2019
1. Warm-up
3 Rounds of
12 Lunge and Twist (6 with right leg forward, 6 with left)
12 Air Squats w/ Glute Activation Band
:15 Bike “sprint”
2. Strength
Back Squat 3RM then
2 Drops sets at 95% of 3RM
3. Conditioning
5 Rounds of
10 Power Snatch 75/55lbs
10 Calorie Row
Lite Class
800m run
10 C&J
400m run
10 C&J
200m run
10 C&J
Then
3 rounds of
21 KBS
12 Pull-ups
100 Double Unders
September 6, 2019
Cialis 20 Mg generico Warm-up
Banded Glute Activation x 20 steps in each direction
Then 2 Rounds
15 Empty Bar Back Squats with :45 HS Hold in the Bottom of the squat
Strength
5RM Back Squat
2x5 Drop Sets @95% of above
Conditioning
2 Rounds
15/12 Calorie Row
12 Squat Cleans 135/95
9 Burpee Box Jump Overs 24/20"
6 Squat Snatch 135/95
Rest 2:00
Lite Class
For Time
50 Box jumps
50 Jumping pull-ups
50 KBS
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Sit-ups
50 Wall ball
50 Burpees
50 Double unders
September 5, 2019
Warm-up
3 Rounds of
40 Double Unders
Ski 200m
10 Lunge Steps each leg
Shoulder Prep
Banded External Rotation x 20
Band Pull Aparts x 20
Bottoms up Walk (elbow at 90) Down/Back
New Gymnastics Cycle
Bar Muscle-ups
Conditioning
4 Rounds of
2:00 Work/2:00 Rest
25 ft shuttle sprint Down/Back x 4
Remaining Time:
Max Calories on Rower (rounds 1,3)
Max Calories on Bike (rounds 2,4)
Lite Class
Class Warm-up then
6 Rounds of
2:00 Work/2:00 Rest
25 ft shuttle sprint Down/Back x 4
Remaining Time:
Max Calories on Rower (rounds 1,2)
Max Calories on Bike (rounds 3,4)
Max Calories on Ski (rounds 5,6)
Finisher
Core Work with Coach Josh
September 4, 2019
1. Warm-up
AMRAP 7 Minutes
10 S-Arm OH DB Walking Lunge Steps
Row 200m
10 Perfect Push Ups
2. Strength
5RM Push Press
2x5 Drop Sets @95% of above
3. Conditioning
3 Rounds for Time
30ft HS Walk or 4 Wall Walks
15 OHS 95/65
5 KB Single Arm Thruster
Lite Class
Class Warm-up then
2 Rounds of
25 Power Cleans
25 Front Squats
25 Thrusters
100 Walking Lunge Steps (50 each leg)
September 3, 2019
Warm-up
3 Rounds
12 S-Arm, S-Leg DB RDLs
12 Wallballs
5-8 Strict Pull Ups
Strength
Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset
Conditioning
3 Rounds
50 Wallballs 20/14lbs
20 Pull Ups
Lite Class
Class Warm-up and WOD
September 2, 2019
Labor Day WOD
10am
Family BBQ to follow!
August 30, 2019
Warm-up
Burpees x 30 then
2 Rounds of
Ski 250m
Bike 20 Cals
Push Press x 15
Hang Power Snatch x 10
Week 2
7 Rep Max Push Press followed by
2 Drop sets
2x10@-5% of 7 rep max
Conditioning
Every 3 mins x 6 Rounds
12 Power Snatch 95/65
12 Bar Facing Burpees
*Rest Remaining Time of Each Round
Lite Class
Five rounds for time of:
22 Kettlebell swings
22 Box jumps
Row 400 meters
22 Deadlifts
22 Wall ball
August 29, 2019
Week 4 of 4 Handstand Walk Practice
Warm-up
1 Round of
10 Light 1 arm KBS (Russian style) each side
Bottoms up Walk Down/Back at 90 degrees each side
Bottoms up OH Walk Down/Back
10 Downward Dog to Spiderman (5 each side)
Band Pull Aparts x 20
Banded External Rotation x 20
Handstand Walk Practice
Handstand walks are a skill that must be practiced on a regular basis. We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!
Conditioning
“Annie meets Cindy” (sit-ups first this time)
50 Sit-ups/50 Double Unders/5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
40 Sit-ups/4 Double Unders/4 Rounds of Cindy
30 Sit-ups/30 Double Unders/3 Rounds of Cindy
2 Sit-ups/20 Double Unders/2 Rounds of Cindy
10 Sit-ups/10 Double Unders/1 Round of Cindy
Lite Class
Run 1 mile
Clean and jerk x 21
Run 800 meters
Clean and jerk x 21
Run 1 Mile
August 28, 2019
Warm-up
10 Hang Power Cleans
15 Cal Bike, Ski and Run
20 Lunge Steps each leg with :03 Hip Flexor Stretch each step
30 Step-ups (15 each leg)
Teams of 3
4, 7:00 WODS with 2:00 rest in between
WOD 1
7:00 to Build to a Heavy Power Clean (1 Bar)
WOD 2
7:00 Max Calorie Air Runner (switch as needed)
WOD 3
7:00 AMRAP 5 Hang Power Cleans (50% of WOD 1)/5 Box Jumps 24/20”/5 T2B
WOD 4
7:00 Max Calorie Bike
Lite Class
Class Warm-up then
150 Wall Ball for Time with 5 Burpee EMOM
Rest 2:00
150 Sit-ups for Time with 5 Burpee EMOM
August 27, 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 Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Week 2
7 Rep Max Back Squat followed by
2 Drop sets
2x10@-5% of 7 rep max
Conditioning
For Time
400m Run
15 Front Squats 95/65
400m Row
12 Front Squats 135/95
400m Ski
9 Front Squats 165/95
400m Choice
6 Front Squats 195/135
Lite Class
Five Rounds for time of:
500m row
10 Hang Squat Cleans
10 Shoulder to OH
10 Pull-ups