Workout of the Day (WOD)
June 17, 2020
General Warm Up
3 Rounds
12/10 Calorie Ski/Row
12 Duck Walk Steps
12 Jump Squats
Run 100m
Strength
Back Squat
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%
Conditioning
AMRAP 10 Minutes
Run 200m
4 Bar Muscle Ups
Accessory Work
High Box Jumps From a seated start
8x3
At Home Workout
General Warm Up
800m Run, then
2 Rounds
10 Lunge and Reach
10 Push Ups
5 Inchworms
Workout
AMRAP 8 Minutes
60 Push Ups
40 Odd Object Front Squat
Max Jump Overs or Max Distance Broad Jumps in Remaining Time
Accessory Work
1 Mile Run AFAP
June 16, 2020
General Warm Up
AMRAP 5 Minutes
10 Horizontal Ring Rows
20 Air Squats
:30 HS Hold
Snatch Warm Up
Tall Snatch Warm Up, 4 reps in each position
Strength
Squat Snatch
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 72.5%
3 @ 77.5%
2 @ 82.5%
4 @ 75%
3 @ 80%
2 @ 85%
Drop and Reset
Conditioning
5 Rounds
10 Push Ups
10 HSPU
20 Wallballs 20/14lbs
Accessory Work
Max Set of Unbroken Muscle Ups
Rest 2:00
Until you reach 30/25 Reps
Retest from two weeks ago, goal is bigger sets than
last time
At Home Workout
General Warm Up
2:00 Per Side, Doorway Stretch
2:00 Per Side, Calf/Achilles Smash then,
AMRAP 5 Minutes
5 Squat Jumps
10 Lunge Steps
:30 Hollow Body Hold
Workout
20 Rounds
12 Air Squats
10 S2OH (5 each arm if using a DB)
Accessory Work
5 Rounds of
10 V Ups
10 Bird Dog (5 per side)
June 15, 2020
General Warm Up
Row 750m
Then
10 Empty Bar Press
8 Burpee Box Jumps
2:00 Max Distance HS Walks, 5-25’
8 Burpee Box Jumps
10 Empty Bar Press
Strength
Strict Press
5x3 @80-90%
First and last sets must be at 80%
Conditioning
For Time
Row 60/45 Calories
80' HS Walk (40 out, 40 back)
20 Burpee Box Jumps 36/20”
Accessory Work
Every 5 Minutes for 25 Minutes
400m Run
After your run, Flush your legs with:
1K C2 Bike, Damper @2/1 or 200m Walk
Goal: Negative Splits, starting faster than your
mile PR pace.
At Home Workout
Warmup
2:00 Wrist Stretch then
6 Rounds
:40 Plate Hops
Rest :20
then
2 Rounds
20 Leg Swings
100m Run
Every 3 Minutes for 18 Minutes
16 Object Facing Burpees
16 DB Snatches 50/35
Accessory Work
Accumulate 3:00 per side in a Side Plank
Rest as needed
June 12, 2020
Mobility/Activation Recommendation
Internal Shoulder Rotation Stretch, 1:00/side
General Warm Up
4-Way Wrist Stretch
Then
AMRAP 5 Minutes
10 KB Taters
6 KB Facing Burpees
:20 Dead Hang on Pull-up bar
Strength
Build to a Moderate Weight of:
Squat Clean + FS + Hang Squat Clean + 2 FS +
Hang Squat Clean + 3 FS
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
15 Chest to Bar Pull Ups
12 Box Jump Overs 36/30"
9 Devil's Press 50/35s
Accessory Work
3 Rounds
20 Burpees to 6" Target
40 Jumping Lunges
20 GHD Sit Ups
Rest 3:30
At Home WOD
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Transitions
AMRAP 15 Minutes, with a vest if available
100m Odd Object Carry
400m Run
Odd objects can be anything from a loading up a wheelbarrow to a bag of mulch or dirt from the garden. Get creative!
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
June 11, 2020
General Warm Up
Run 400m, increasing speed after 200m
Then
Alternating EMOM 6:00
3-5 Strict Pull-Ups + 10 Goblet Squats
:40 HS Shoulder Taps or FS HS Hold Practice
Strength
Push Press
3 @80%
2 @85%
1 @90%
2 @85%
3 @80%
Pistol Warm Up
Banded Ankle Distraction, 1:00/side (0:42)
Jog 100m
Couch Stretch, 1:00/side (1:25)
Jog 100m
20 Side-to-Side Squats/Pistols (2:58)
Conditioning
AMRAP 14 Minutes
12 Deadlift 205/145lbs
16 Pistols
200m Run
Accessory Work
4 Rounds
20/16 Standing Calories on C2 Bike
10 Strict HSPU
Rest 2:00
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
10 Rounds
100m Sprint
15 KB Swings 53/35lbs, 14 DB Snatch 50/35lbs, or 10 Super Burpees*
*A super burpee is a burpee with a squat jump to a 12” target
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
June 10, 2020
Mobility/Activation Recommendation
4-way Banded Glute Activation, 20 steps per
direction, 5 squats after each direction
General Warm Up
3 Rounds
Run 200m
10 Perfect Push Ups
10 Jump Squats
Strength
Front Rack Walking Lunges
5x10 Steps AHAP
Conditioning
For Time
40 Wallballs 20/14lbs
12 Hang Power Cleans 155/105lbs
30 Wallballs 20/14lbs
9 Hang Power Cleans 155/105lbs
20 Wallballs 20/14lbs
6 Hang Power Cleans 155/105lbs
10 Wallballs 20/14lbs
3 Hang Power Cleans 155/105lbs
Accessory Work
High Box Jumps From a seated start
8x3
At Home WOD
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
7 Rounds
7 Lateral Burpees over the DB
10 Alternating DB Squat Snatch 50/35lbs
7 Toes to Bar or V-Ups
Accessory Work
Alternate between
1:00 Wall Sit
1:00 Arms Extended
June 9, 2020
General Warm Up
2:00 Squat Therapy Hold
AMRAP 6:00
5 Power Position Snatch (may perform power
for the first 2 rounds to loosen up hips)
7 Pause OHS
9 Lateral Burpees
Strength
Build to a Heavy Complex of:
Squat Snatch + 4 OHS + Hang Squat Snatch
Conditioning
5 Rounds
40 Double Unders
12 HSPU
4 Squat Snatch 165/110lbs
Accessory Work
EMOM Until Failure
2 Vested Muscle Ups
10 Minute Cap
At Home WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then 1:00 Squat Hold
Workout
1 Max rep set of double DB Clusters 50/35s
Rest 3:00, then:
3 Rounds of X DB Clusters (X=the same number you hit in your max set)
Rest 1:00 E.g. you hit 20 reps for your max set. Rest 3:00, then begin 3x20 reps (not unbroken) with a 1:00 rest after each set of 20 is completed.
Accessory Work
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45,
:30, :30, :30,
:15, :15, :15
June 8, 2020
General Warm Up Straight Through
2 Rounds
20 Wall Balls
15 Horizontal Ring Rows
10 Calorie Bike
Strength
Strict Press
5x4 @70-80%
First and last sets must be at 70%
Conditioning
3 Rounds
12/9 Calorie Bike
12 Thrusters 95/65lbs
6/4 Muscle Ups
Accessory Work
For Time
400m Run
25 Calorie Ski
25 Calorie Row
Rest 2:00
300m Run
20 Calorie Ski
20 Calorie Row
Rest 2:00
200m Run
15 Calorie Ski
15 Calorie Row
Rest 2:00
100m run
10 Calorie Ski
10 Calorie Row
At Home WOD
General Warmup
2:00 Jump Rope
10 Push Ups
1:30 Jump Rope
15 Push Ups
1:00 Jump Rope
20 Push Ups then
20 Leg Swings (front to back)
AMRAP 3 Minutes x 5 -
Climb the Ladder
2 S-Arm DB Hang Clean and Jerk 50/35lbs
2 Pistols or 2 Lunge Jumps
10 Double Unders or Lateral Hops
Add 2/2/10 reps each round (4/4/20, 4/4/30, etc.)
Rest 1:00 Between AMRAPs - Start over each AMRAP
Accessory Work
5 Rounds
1:00 Superman Hold
Rest as needed
June 5, 2020
Mobility/Activation Recommendation
Double LAX Ball T-Spine Smash, 2:00
General Warm Up
3 Rounds
6 Strict Pull Ups
12 Empty Bar Front Rack Duck Walk Steps
12 Empty Bar Thrusters
Run 100m
Strength
Build to a Heavy Complex of:
Power Clean + Push Jerk + 2 Front Squats + Squat
Clean + Jerk
Conditioning
AMRAP 14 Minutes
W/ a Partner, Alternating Full Rounds:
10 Lateral DB Burpees
50' OH Walking Lunge 50/35lb DB
Accessory Work
For time with a partner, alternating full rounds:
3-6-9-12-15-18-21
Calorie Row
Thrusters 95/65lbs
Women calories: 3-5-7-9-11-13-15
At Home WOD
General Warm Up
2:00 Saddle Pose then
20 Lateral Line Hops
20' Duck Walk (10' forward, 10' backwards) then
10 Squat Jumps
Workout
AMRAP 14 Minutes
Climb the Ladder
2 Burpees
2 DB Snatches 50/35lbs
4/4, 6/6, 8/8, etc.
Accessory Work
5 Rounds of
25 Bicycles each side
10 Bird Dogs each side
June 4, 2020
Mobility/Activation Recommendation
1:00 Wrist Stretch
General Warm Up
On a 6:00 Clock
Run 400m
30 Empty Bar Push Press
Max 25’ Handstand walks in remaining time
Strength
Push Press
4 @70%
3 @75%
2 @80%
3 @75%
4 @70%
Conditioning
5 Rounds
18 Goblet Step Ups 24/20" w/ 53/35lb KB
12 KB Snatches 53/35lbs
12 HSPU
Accessory Work
4 Rounds
20/12 Calorie Bike
15 Pull Ups
Rest 3:00
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
AMRAP 13 Minutes
13 Sit Ups
13 KB Swings
13 Squat Jumps
Accessory Work
*Tabata Flutter Kicks
*Tabata is 8 Cycles of :20 Work, :10 Rest