Workout of the Day (WOD)
August 26, 2019
Warm-up
1 Round of
1:00 Air Runner
1:00 Bike
1:00 Ski
10 Spidermans
10 Pass Throughs
10 PVC OHS
Barbell Snatch Warm-up
12:00 to Build up to a Heavy 3 Rep Max Touch and Go Power Snatch
Conditioning
GSO WOD 3 “Hook, Line and Sinker”
21-15-9
Hang Power Snatch
T2B
HSPU
Rx 115/75
Masters 95/65
Scaled 75/55, 12/9/6 t2b, head to abmat +10# plate for HSPU
Lite Class
10 rounds of
5 Pull-ups
10 Push-ups
15 Goblet Squats
20 KBS (Russian Style)
15 Sit-ups
1:00 Plank
5 Burpees to 6" Target
August 23, 2019
Warm-up
Accumulate 100/80 Calories between Bike, Ski, Row
Strength
New Push Press Cycle (same reps as Back Squat)
Week 1
10 rep max
Drop sets
2x10@-5%
Met-Con
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
August 22, 2019
Week 3 of 4 Handstand Walk Practice
Warm-up
2 Rounds of
10 Light 1 arm KBS (Russian style) each side
Bottoms up Walk Down/Back at 90 degrees each side
10 Downward Dog to Spiderman (5 each side)
Shoulder Prep
1:00 Banded Lat Stretch each side
1:00 Door Jamb Stretch each side
:30 Supinated Hang
:30 Pronated Hang
Band Pull Aparts x 20
Banded External Rotation x 20
Bottoms up OH Walk Down/Back
Handstand Walk Practice
Handstand walks are a skill that must be practiced on a regular basis. We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!
Conditioning
3 sets of 1:00 Max Effort Air Runner for Cals
Rest as needed between sets
Lite Class
Class Warmup
Planks/Core Work then
Tabatas with 1:00 rest between sets
Bike
Ski
Row
Air Runner
August 21, 2019
Warm-up
2 Rounds of
1:00 Air Runner
1:00 Bike
1:00 Ski
10 Spidermans
10 Pass Throughs
10 PVC OHS
Barbell Snatch Warm-up
10:00 to Build to 75% of your 1RM Snatch then
EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
(Up 5% from last week)
Conditioning (compare to 4/3/2019)
For Time
21-15-9
Hang Squat Snatches 95/65#
Box Jumps 30/24"
Lite Class
Class Warm-up then
2 rounds
20 squat cleans
400m run
20 box jumps
400m run
20 burpees
400m run
20 pull ups
400m run
August 20, 2019
Warm-up
Partner Ski
10 Rounds each of alternating 100m. Partner not skiing rests in plank position.
Partner Row
10 Rounds each of alternating 150m. Partner not rowing does alternating spidermans.
10:00 Foam Roll
Sled Work
Teams of 3-4
1, 2, 3, 4, 5, 4, 3, 2, 1 (90/50)
*1 equals 60ft push (length of building). 2 would be down and back. Everything should be Max Effort because you will have ample rest while your partners work.
Lite Class
Same as regular class
August 19, 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
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
New Back Squat Cycle!
Week 1
10 rep max followed by
2 Drop sets
2x10@-5% of 10 rep max
Conditioning
GSO WOD 2
“Jack the Gripper”
9:00 AMRAP
60 Wall Balls 20/14
40 Deadlifts
20/15 Bar Muscle-ups (30/20 pull-ups)
Remaining Time Max Rep C&J
RX 185/125#
Masters 155/105#
Scaled 135/85#
Lite Class
Class Warmup then
21-18-15-12-9-6-3
Thrusters
Hanging knee raises
Wall balls
3x mountain climbers
August 16, 2019
Warm-up
Partner 2000m Ski
Partner 1 Mile Run on Assault Runner
Then
2 Rounds of
Good Mornings x 10
Push-ups x 10
Bent Over Rows with Barbell x 10
Clean Barbell Warm-up
10:00 to Build to 70% of your 1RM Power Clean then
EMOM 7 of 3 Power Cleans (not touch and go)
Conditioning
14:00 AMRAP of
5 Bar Muscle-ups
10 Deadlifts 225/155
200m Run
Lite Class
Class Warmup then
Teams of 3
400m Run Together
100 Box Jumps
400m Run Together
100 Deadlifts
400m Run Together
100 DB Hang Snatches each arm
400m Run Together
August 15, 2019
Warm-up
Gymnastics Warm-up
Shoulder Prep
1:00 Banded Lat Stretch each side
1:00 Door Jamb Stretch each side
:30 Supinated Hang
:30 Pronated Hang
Band Pull Aparts x 20
Banded External Rotation x 20
Handstand Walk Practice
Handstand walks are a skill that must be practiced on a regular basis. We will continue to work on them for 4 consecutive weeks. No matter where you are on your handstand walk journey, we have drills to fit every skill level!
Conditioning
For Time:
30-20-10
Medball Cleans 20/14
S2OH 135/95
Row for Cals
Lite Class
Class Warm-up
Planks with Coach Josh
Class WOD
August 14, 2019
Warm-up
Lunge Down/Back
Leg Swings x 10 each way
Air Squats x 10
Glute Activation Down/Back
Goblet Squat x 10
Mobility
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side
Banded Ankle x 1:00 per side
Back Squat
5x5 @75%
Conditioning
50-40-30-20-10
Double Unders
Sit-ups
*2 Rope Climbs after every set of sit-ups is completed.
Lite Class
Class Warm-up then
50-40-30-20-10
Double Unders
Sit-ups
Row for Cals
*1 Rope Climb after every set of row is completed.
August 13, 2019
Warm-up
2 Rounds of
1:00 Air Runner
1:00 Bike
1:00 Ski
10 Spidermans
10 Pass Throughs
10 PVC OHS
Barbell Snatch Warm-up
10:00 to Build to 70% of your 1RM Snatch then
EMOM 7 of 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
Conditioning
GSO 2019 WOD 1 “Churn & Burn”
3 Rounds for Time of:
20/15 Bike for Cals
20 OTB Burpees
Lite Class
1 Mile Run then
10 Burpees
10 Pull-ups
Down to 1 by 1
Then
10 Thrusters
10 KBS
Down to 1 by 1