Workout of the Day (WOD)

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

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

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 

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