Workout of the Day (WOD)
October 8, 2019
1. Warm-up
Weakness Warm Up
Choose 1 of the following:
50 Bar Facing Burpees
70/50 Calorie Bike
Row, Run, or Ski 1,500m
2. Strength Front Squat 3x6 @ 72.5% Rest as needed
3. Conditioning
AMRAP 18 Minutes
Alternate every round between
.75m bike, 400m ski, 400m Assault Runner
30 Alternating DB Box Step Ups 50/35lbs to 24/20" (Single DB)
Lite Class
2 Rounds of
20 Cal Row
20 Burpees
20 Kip Swings
20 1 arm KBS (10 each side) then
27-21-15-9-3 reps for time of:
Row for calories
Thrusters
October 7, 2019
1. Warm-up
2 Rounds
20 Duck Walk steps
12 Empty Bar Pause OHS (:03)
8 Push Presses
Row 200m
2. Strength
3 RM Push Press
2 Drop Sets @90% of above
Compare to 9/13/2019
3. Conditioning
15-12-9-12-15
Overhead Squats 105/70lbs
Pull Up
Calorie Row
Lite Class
Class Warm-up then
5 Rounds of
50 Double Unders
10 Pull-ups
10 Power Clean & Jerk
Finisher
Remaining Time
100m Ski erg Sprint
:30 Rest
October 4, 2019
1. Warm-up
4-way Banded Glute Activation Steps, 20 per direction + 5 Air Squats after each direction
20 S-Arm DB Thrusters (10/side) Then,
Primer Sprint
30/22 Calorie Ski
25 DB Snatch 50/35lbs
20 Lateral DB Burpees
2. Strength
Back Squat
Find a new 5RM then
2 Drop Sets @90% of above
Compare to 9/6/2019
3. MetCon
AMRAP 9 Minutes
10 Toes to Bar
10 DB Thrusters 50s/35s
10 Toes to Bar
15 DB Thrusters 50s/35s
10/20, 10/25, 10/30 etc.
Lite Class
100 goblet squats
800m run
60 push presses
400m run
20 burpees
50 goblet squats
400m run
30 push presses
200m run
10 burpees
October 3, 2019
1. Warm-up
Rep Accumulation
3 Rounds
Run 200m
9 Squat Jumps
12 Light RDLs (95/65lbs or less)
10-15 Perfect Push Ups
2a. Strength Option
Power Clean and Jerk EMOM 10 Minutes 1 Rep @ 80%
2b. Skill Option
Gymnastics Weakness
Choose a gymnastics movement you would like to work on with the coach’s guidance.
3. MetCon
AMRAP 10 Minutes
10/7 Bike/Rower Calories (alternate each round)
9 Power Cleans 95/65
8 HSPU
Lite Class
Fight Gone Bad Style!
6 rounds of
Burpees
Flutter Kicks
Mountain Climbers
HS Hold/Plank
High Knees
1:00 Rest
October 2, 2019
1. Warm-up
Rep Accumulation
3 Rounds
12/8 Calorie AAB
6-10 Strict Pull Ups
15 Goblet Squats (no heavier than 53/35lbs)
2. Strength
Push Press
Find a new 5RM then
2 Drop Sets @90% of above
*Compare to 9/4/2019
3. Conditioning
AMRAP 12 Minutes
Climb The Ladder
5 Box Jump Overs 24/20"
5 Wallballs 20/14lbs
5 Box Jump Overs 24/20"
10 Wallballs 20/14lbs
5/15, 5/20, 5/25, etc.
Continue adding 5 Wallballs each round for 12 minutes.
Lite Class
15:00 AMRAP
10 wall balls
7 Box dips
5 burpees
Rest 1:00
5 rounds of
20 sit ups
15 cal row
10 power cleans
October 1, 2019
1. Warm-up
Weakness Warm Up
Coach helps athletes pick based on weakness
50 Bar Facing Burpees
70/50 Calorie AAB
Row, Run, or Ski 1,500m
2. Strength
Front Squat 3x6 @ 70% Rest as needed
3. Conditioning
AMRAP 16 Minutes With a Partner, alternating movements
12 KBS 70/53
Run 200m
6 C2B Pull-ups
Lite Class
4 rounds
400m run
25 lunges
25 push ups
25 weighted step ups
25 pull ups
400m run
September 30, 2019
1. Warm-up
Run 200m
20 Hollow Rocks
Then, 3 Rounds of:
10 Lunge and Twist
10 Pause Air Squats/Pause OH Squats/Position 1 Squat Snatches
2. Strength
Squat Snatch 5x3 @ 80%
3. MetCon
21-15-9
Power Snatch 95/65lbs
Bar Facing Burpees
Lite Class
Sit ups
Front squats
Burpees
KBS
September 27, 2019
1. Warm-up
:30 on, :15 transition/rest for 2 rounds
S-Arm Russian KB Swings
S-Arm KB Push Press
Sit-ups
Push Ups
2. Strength
Push Press (compare to 8/30/2019)
Find a new 7RM then
2 Drop Sets @90% of above
2 x12 Walking Lunge Steps (heavier than last week)
3. Conditioning
For Time
200m Farmers Carry 53/35s
30 Calorie Row
200m Farmers Carry
30 Burpees to 6" Target
200m Farmers Carry
Lite Class
Class Warm-up then
200m Farmers Carry
200m Run
30 Calorie Row
30 Calorie Bike
200m Farmers Carry
200m Run
30 Burpees
30 Lunge Jumps each leg
200m Farmers Carry
200m Run
September 26, 2019
1. Warm-up
On an 8 minute clock:
2 Rounds
Run 200m
12 KB Goblet Squats
8 Burpees
Then, max duration freestanding HS hold with remaining time
2. Week 4 Bar Muscle-ups
3. Conditioning
3 Rounds
90 Double Unders
30 Alternating DB Snatch 50/35lbs (15 each arm)
Lite Class
Class Warm-up finishing with HS Hold or Plank Hold for remaining time.
Core Work
4 Rounds of
:20 on/:10 off
Hollow Rocks
20 Bird Dogs (10 each side with :03 hold)
4 Rounds of
:20 on/:10 off
Hollow Rocks
Then
4 Rounds
50 Double Unders
30 Alternating DB Snatch 50/35lbs (15 each arm)
30 Single Arm DB Squat Cleans (15 each arm)
September 25, 2019
1. Warm-up
3 Rounds
10 PassThroughs
15 Russian KB Swings
20 Duck Walk Steps (10 each leg)
250m Ski
2. Strength
Misfit Snatch Complex 2.0
Find 1RM
Squat Snatch + Hang Squat Snatch + Overhead Squat x2
3. Conditioning
For Time
Power Snatch
9-7-5-3 *Weights increase each set: 95/65, 115/75, 135/95, 155/105
15 Box Jumps 24/20” after each set of snatches
Lite Class
Class Warm-up then
2 Rounds of
300m Ski
100 Step ups (50 each leg)
300m Ski
100 Leg Raises from the Rig
300m Ski
100 Mountain Climbers (1,1,2,2,3,3…)
300 Ski