Workout of the Day (WOD)
January 7, 2020
General Warm Up
3 Rounds
10 Front Rack Elbow Pointers
10 Low Hang Muscle Cleans
10 Front Rack Reverse Lunges w/ Empty Bar
Mobility/Activation
Foam Roll T-Spine Smash 2:00
Strength
EMOM for 8 Minutes 3 Power Cleans @70-75% Drop and Reset
Conditioning
AMRAP 8 Minutes
40/30 Calorie on a Machine
40 Walking Lunge Steps
40 Wallballs 20/14lbs
Lite Class
50-40-30-20-10
Cals on any machine
Walking Lunge Steps
Wall Balls
January 6, 2020
Mobility/Activation
4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats
General Warm Up
3 Rounds
12 Spidermans
8 Hinge Squats w/ 45/35lb plate
6 Strict Chest to Bar Pull Ups (2 sets or less)
Strength Test
Find 1 RM Back Squat
Conditioning
18 Chest to Bar Pull Ups
18 Squat Cleans 115/75lbs
Rest 1:00
15 Chest to Bar Pull Ups
15 Squat Cleans 115/75lbs
Rest 1:00
12 Chest to Bar Pull Ups
12 Squat Cleans 115/75lbs
Rest :30
9 Chest to Bar Pull Ups
9 Squat Cleans 115/75lbs
Rest :30
6 Chest to Bar Pull Ups
6 Squat Cleans 115/75lbs
Accessory Work
3x10 DB RDLs
Lite Class
Class Glute Activation + Class Warmup
18 Pull Ups
18 Squat Cleans
15 Pull Ups
15 Squat Cleans
12 Pull Ups
12 Squat Cleans
9 Pull Ups
9 Squat Cleans
6 Pull Ups
6 Squat Cleans
3 Pull-ups
3 Squat Cleans
Finisher
20 Cal Ski Erg Sprint
20 Cal Bike Erg Sprint
January 3, 2020
General Warm Up
30 S-Arm alternating DB Power Cleans
30 S-Arm DB Push Press
15 Burpees AFAP
Mobility/Activation
Banded Front Rack Mobilization, :90/side
Strength
Every 2 Minutes For 14 Minutes (1) 3-second Pause Front Squat AHAP
Primer 3x :10 Bike Sprint, rest 1 minute between each
Interval Test "Sweeney Quad"
2 Rounds
16/10 Calorie Bike
15 Box Jumps 30/24"
14 DB Push Press 50/35lbs
Rest 5:00
*Compare to 11/21/2019
Accessory Work
Every Minute Until Failure
Minute 1: 14/9 Calorie Bike
Minute 2: 3 KB Swings 53/35lbs
Add 3 KB Swings each round until failure.
Lite Class
2 Rounds of the Class Warm-up plus Class Mobility
5 Rounds For Time
16 Cals (alternate every round)
15 Weighted Step ups (15 total not each leg)
14 Push Press
January 2, 2020
Mobility/Activation
1:00 Dead Hang from pull up bar
General Warm Up
30 Squat and Twist
30 S-Arm DB OH Squats
10 Tall Squat Snatches w/ empty bar
Strength
Every 2 Minutes For 14 Minutes
5 Touch and Go Squat Snatch
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning Test
"Punxsutawney Ill"
4 Rounds
6 Muscle Ups
18 Alternating DB Squat Snatch 50/35lbs
*Compare to 11/20/2019
Lite Class
Class Warm-up plus :90 Lat Stretch per side
5 Rounds For Time of
25 Double Unders
20 DB Snatches (10 each side)
15 Cals on Bike
10 T2B
5 Pull-ups
Happy New Year!!
New Year’s Day!!
Kalsu
100 Thrusters 135/95
*EMOM 5 Burpees (start with 5 burpees)
December 31, 2019
Last Class Today is 1:30
General Warm Up
2 Rounds
:90 Freestanding HS Hold Practice
20 Duck Walk Steps + 15 Air Squats
Mobility/Activation
Banded Overhead Stretch with External Rotation bias, :90/side
Strength
Strict Press 5x5 @ 70% Across
Press like it's 90%
Conditioning
For Time
300m Row
7 Bar Muscle Ups
5 Squat Clean and Jerk 225/155lbs
7 Bar Muscle Ups
300m Run
Lite Class
Roxanne Warmup then :90 hip flexor stretch per side
3 Rounds For Time of
500m Row
7 Renegade Rows each side
15 Squat Clean and Jerks
7 Renegade Rows each side
500m Ski
December 30, 2019
General Warm Up
2 Rounds
20 Russian KB Swings 53/35lbs
20 S-Arm KB Push Presses 53/35lbs
10 Step Through Lunges (5/leg)
Mobility/Activation
Pigeon Pose, :90/side
Strength
Test 1RM Deadlift
Conditioning
AMRAP 12 Minutes
Climb the Ladder
25' Double DB Lunge (1 OH, 1 in front rack) 50/35s, 2 Rope Climbs
50' Double DB Lunge, 3 Rope Climbs
75' Double DB Lunge, 4 Rope Climbs
100' Double DB Lunge, 5 Rope Climbs
Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 25' each equal 1 rep.
Accessory Work
PICK ONE (based upon perceived weakness)
RDLs 3x10
V-Ups 4x15
Banded Strict Pull-ups 2x20
Lite Class
Class Warm-up and mobility then
20:00 AMRAP
Class WOD with equal cals to lunge distance (can split cals on any machine)
December 27, 2019
General Warm Up
2 Rounds
20 Duck Walk Steps (on R2 use an empty bar)
20 Empty Bar Bent over rows
15 Empty Bar Push Presses
Strength
Every 2 Minutes For 12 Minutes
3 Tempo Loading Front Squats
5 Second Eccentric (Lowering) 1 Second Pause Fast Concentric (Lifting)
Conditioning
For Time
10 Squat Snatch 135/95lbs
30 Lateral Bar Burpees
10 Squat Clean 155/110lbs
30 Lateral Bar Burpees
10 Push Jerk 175/125lbs
30 Lateral Bar Burpees
20 Deadlift 225/155lbs
Accessory Work
3 Rounds
:30 Max Average Wattage on Ski Erg
Rest 3:00
Score is your overall average wattage of all 3 rounds
Lite Class
Buy In: 20 Cal Bike, Ski, Row AND Run then
10 Power Snatch
30 Lateral Bar Burpees
10 Squat Clean
30 Lateral Bar Burpees
10 Push Jerk
30 Lateral Bar Burpees
20 Deadlift
Cash Out: 20 Cal Bike, Ski, Row AND Run
Christmas EVE WOD
Teams of 3 Complete
150 Cal Ski
150 Cal Bike
150 Cal Run
150 Cal Row
EMOM 3 Burpees for the non working partners
December 23, 2019
12 Days of Christmas WOD
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
Lite Class
Same as regular class