Workout of the Day (WOD)
July 15, 2019
Warm-up
10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
Barbell Warm-up
Good Morning x 5
Muscle Snatch x 5
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Good Morning x 5
Power Snatch x 5 (position 1)
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Good Morning x 5
Squat Snatch x 5 (position 1)
Hold in bottom of squat snatch x :30 on last rep
Complete 10 Reps @85% of your 1RM Snatch* (up 5% from 7/2/2019)
*Each rep should look identical. Goal is consistency each and every time. We will have a :45 clock set to complete one rep every :45. This gives you ample time to recover and reset before every rep.
For Time:
Buy In: 50/35 Calorie Row
Then
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - Sit-Ups
Cash Out: 25/18 Calorie Bike
Lite Class
Class Warmup then
Class WOD
July 12, 2019
Warmup
400m Run then
Band Pull Aparts x 20, Pass Throughs x 20, PVC OHS x 20
10 Y, T, W from the ground, :30 Supinated Hang, :30 Pronated Hang
Barbell Warmup
Snatch Deload Week
Build up to 65% and then complete
4 Hang Snatches @65% EMOM x 6 Rounds
Conditioning
5:00 AMRAP
25 ft Shuttle Run x 4
8 Hang DB Snatches 50/35 Right Arm
25 ft shuttle run x 4
8 Hang DB Snatches 50/35 Left Arm
Rest 5:00
5:00 AMRAP
25 ft Shuttle Run x 4
8 DB Thrusters 50/35 Right Arm
25 ft shuttle run x 4
8 DB Thrusters 50/35 Left Arm
Lite Class
Class Warmup then
2 Rounds For Time
50 Burpee Box Jumps
40 Front Squats
30 Pull-ups
July 11, 2019
Warmup
Roxanne
Core and Shoulder Stability Work
3 Rounds
Band Pull Aparts x 20
Hollow Rock x 20
Bottoms up Press (elbow at 90) down/back each arm
Suitcase Carry AHAP down/back each arm
Bottoms up Press OH down/back each arm
Conditioning
20:00 AMRAP
100m Farmer Carry 70/53
15 OTB Burpees
200m Run
Lite Class
Class Warmup then
5 Rounds:
AMRAP 5 Minutes
20 Wallballs
15 Toes to Bar
100m run
Rest :60
July 10, 2019
Warm-up
3 Rounds of
200m Ski
10 Burpees
10 Air Squats
10 Spidermans (5 each side)
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
Back Squats Week 10
1 x 6 @ 25%
1 x 5 @ 40%
1 x 3 @ 55%
1 x 3 @ 70%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
Conditioning
2 Rounds of
25 ft Oh Lunge 50/35
20 Situps
25 Box Step up 50/35 (Open Standard)
20 Situps
Lite Class
Class Warmup then
Every 3 Minutes until failure
Row 15 Calories
12 Thrusters
3 Burpees
*Add 3 Burpees every round. Once you fail run 1 mile and start back at the beginning.
July 9, 2019
Warm-up
1 Mile Run
Mobility
Banded Lat Stretch x 1:00 per side
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle/Calf x 1:00 per side
Handstand Hold/Walk/ Stability Drills
4 Times through the following:
Minute 1: 5 Strict C2B Pull-ups
Minute 2: 60 Double Unders
Minute 3: 5 Strict HSPU
Minute 4: 18/12 Cal Ski
Minute 5: :45 Plank on elbows
Lite Class
1 mile run + 200 Lunge Step Buy In Then
3 Rounds of
15 Push Press
20 Squat Jumps
25 Situps
Run 400m
July 8, 2019
Belmar Beatdown Prep (Only 12 days away!!!)
Warmup
2 Rounds of
20 Cal Row
10 Band Pull Aparts
10 Spidermans (5 each leg with :03 hold per side)
Every :90 x 6 Rounds (Increase every round if possible)
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
16:00 Partner WOD
4:00 Max Calorie Row then
Partner 1 and 2 will complete
50 Deadlifts 205/125 (split work as needed)
60 T2B (split work as needed and top of DL must be held while partner works on T2B)
50 Deadlifts 205/125 (split work as needed)
30 Bar Muscle-ups
Remaining Time: Max Calorie Row
**Please scale weights and movements to what you will be doing at the Beatdown if competing.**
Lite Class
Class Warmup then
5 Rounds of
8 Deadlift
25 Double Unders
8 Power Cleans
400m run
8 Push Jerk
25 Double Unders
July 5, 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
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Week 9 Back Squats
1 x 6 @ 25%
1 x 5 @ 40%
1 x 5 @ 55%
1 x 3 @ 70%
1 x 1 @ 80%
1 x 2 @ 90%
1 x 2 @ 93%
Conditioning
5:00 AMRAP
12 Box Jumps 24”/20”
12/9 Ski for Cals
Rest 1:00
5:00 AMRAP
20 Sit-ups
10 Push-ups
Lite Class
Class Warmup then
30-20-10
Box Jump
Ski for Cals
Rest 1:00
30-20-10
KBS
2x Sit-ups
Rest 1:00
30-20-10
Weighted Lunge Steps each leg
Banded Tricep Pushdown
July 3, 2019
Warm-up
2 Rounds of
Air Squat x 30
Lunge Steps x 20
Strict Pull-up x 10
Barbell Warm-up
Hang Power Clean x 10
Front Squat x 10
Push Press x 10
Rest
Hang Squat Clean x 10
Push Jerk x 10
7:00 EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk @75% of 1RM C&J
Conditioning (Belmar Beatdown Prep)
21 Thrusters 95/65
21 Pull-ups
400 Meter Run
15 Thrusters 135/95
15 CTB Pull-Ups
400 Meter Run
9 Thrusters 165/115
9 Bar Muscle-ups
400m Run
Lite Class
Class Warmup and Barbell Warmup then
21 Thrusters
21 Pull-ups
800 Meter Run
15 Thrusters
15 Pull-ups
800 Meter Run
9 Thrusters
9 Pull-ups
800m Run
July 2, 2019
Warm-up
10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS
Barbell Warm-up
Good Morning x 5
Muscle Snatch x 5
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Good Morning x 5
Power Snatch x 5 (position 1)
OHS x 5
Hold in bottom of OHS x :30 on last rep
Rest
Good Morning x 5
Squat Snatch x 5 (position 1)
Hold in bottom of squat snatch x :30 on last rep
Complete 15 Reps @80% of your 1RM Snatch* (up 5% from 6/20/2019)
*Each rep should look identical. Goal is consistency each and every time. We will have a :45 clock set to complete one rep every :45. This gives you ample time to recover and reset before every rep.
Conditioning
21-15-9
Hang Squat Snatch 95/65
Row for Cals
Lite Class
4x10 Back Squats and Push Presses
Then 4 Rounds of
1:00 on/:20 off of the following
Battle Ropes
Row
Side Plank with leg raise
Squat Jumps
Floor Leg Raise holding onto the Rig
Wall Ball
July 1, 2019
Monday
(Belmar Beatdown Prep)
Warm-up
2 Rounds of
15 Cal Bike
15 Burpees
2 Rounds of
10 Spidermans
10 Sit-ups
2 Rounds of
10 Kip Swings
10 Push-ups
WOD explanations and warm-up of all movements
4, 6:00 efforts with 2:00 rest in between
On the 1:00 x 6:
40 Double Unders + 1 Rope Climb
On the 1:00 x 6:
15 OTB Burpees
(If 15 is too many, pick a number that will be challenging but you can achieve with time to rest)
Alternating On the Minute x 6 (3 Rounds each):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 10 T2B
On the 1:00 x 6:
7 Ring Dips
Lite Class
Same as Regular Class