Workout of the Day (WOD)
June 2, 2020
General Warm Up
5 Rounds
Run 100m
5 Broad Jumps
5 Empty Bar Muscle Snatch + OH Squat (perform a
muscle snatch from below the knee, then OH squat
- that’s 1).
then,
Tall Snatch Warm Up, 3 reps in each position
Strength
Build to a Moderate Weight of:
Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +
Hang Squat Snatch + 3 OHS
Conditioning
3 Rounds
60 Double Unders
400m Run
10 Shoulder to OH 165/115lbs
Accessory Work
Max Unbroken Muscle Ups
Rest 2:00
Continue until you reach 30/25 Reps
At Home WOD
General Warm Up
Tabata Lateral Line Hops then,
10 inchworms then,
1:00 Per Side, Doorway Stretch
For Time
10 Weight Facing Burpees
10 Single Arm Thrusters (5 each arm)
Rest 1:00
20 Weight Facing Burpees
20 Single Arm Thrusters
Rest 1:00
30 Weight Facing Burpees
30 Single Arm Thrusters
Rest 1:00
40 Weight Facing Burpees
40 Single Arm Thrusters
Accessory Work
10 Rounds :20 Superman Hold Rest :40
June 1, 2020
General Warm Up
20 Lateral Bar Burpees
20 Empty Bar Presses
10 Strict Toes to Bar
20 Empty Bar Presses
20 Lateral Bar Burpees
Strength
Strict Press
5x5 @60-70%
First and last sets must be at 60%
Conditioning
2 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
Run 300m
Rest 1:00
2 Rounds
5 Power Snatch 135/95lbs
10 Toes to Bar
Run 300m
Accessory Work
4 Rounds
:15 Reach Pace
:45 Sustain Pace
Until you complete 30/25 Calorie Row
Rest 1:00 after each round
“Reach” pace is faster than you would sprint
30/25 calories.
“Sustain” pace is what you could hold for
30/25 calorie repeats.
At Home WOD
General Warm Up
Run 5:00
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout For Time
100 Air Squats
400m Run (or run 1:00 out/back or 75 Jumping Jacks)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
Accessory Work
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into 15 V-Ups
May 29, 2020
General Warm Up
2 Rounds
10 Muscle Cleans 75/55lbs or less (muscle
clean and press on R2)
Run 100m
10 Step Through/Front to Back Lunge
Run 100m
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Clean Warm Up
Tall Clean Warm Up, 3 reps in each position
3 Position 1 Power Cleans
3 Hang Power Cleans
Strength
1RM Power Clean
Conditioning
"Meatball Tub"
For Time
3 Rounds
12/8 Calorie Bike
20 Push Ups
10 Hang Clean and Jerk 115/75lbs
Rest 2:30
Accessory Work
8 Rounds
5 Pull Ups + 5 Toes to Bar
Rest as needed
The goal is to go from pull ups directly into toes
to bar.
At Home Workout
General Warm Up
Run 200m
40 Leg Swings (20/leg)
50 Butt Kicks
50 High Knees
Then, 3x50m “Sprints”, increasing speed each time
Workout
8 Rounds
Run 400m
Rest 2:00
Accessory Work
2:00 Pigeon Stretch/side
2:00 Couch Stretch/side
May 28, 2020
General Warm Up
2:00 Glute Activation Steps with band around knees
(:30 to the left, :30 to the right, :30 forward, :30
Backwards)
Then
3 Rounds
10 Jumping Back Squats w/ Empty Bar
10 Calorie Row
Strength
EMOM Until Failure
3 Back Squat @ 60%*
*Add 10/5lbs per round
Conditioning
AMRAP 7 Minutes
30 Wallballs 20/14lbs
10 Bar Muscle Ups
Accessory Work
Every :90 For 15 Minutes
10/7 Calorie Ski
At Home Workout
General Warm Up
15 Burpees
Doorway Stretch, :30/side
15 Jump Squats
Dragon Pose, :30/side
15 DB Deadlifts
Workout
3 Rounds
100 Air Squats
50 Sit Ups
15 Double DB Clean and Jerks or 30 S-Arm DB Clean and Jerks
50/35lbs (all the way to the ground)
Accessory Work
4 Sets
20 Single Arm Row (10/arm)
1:00 Squat Therapy Hold
May 27, 2020
Mobility/Activation
20 Band Pull Aparts
20 PVC Pass Throughs
20 Duck Walk Steps
Snatch Warm Up
15 Burpees AFAP, then:
10 Empty Bar OH Squats + :20 OH Squat Hold
(after the 10th rep)
:60 Saddle Pose
8 Empty Bar Tall Squat Snatches + :20 Hold
:60 Dragon Pose (:30/side)
6 Power Position Squat Snatches
:60 Pigeon/Banded Pigeon Pose (:30/side)
4 Hang Squat Snatches
Strength
Find a 1RM Snatch
Conditioning
Every 3 Minutes for 12 Minutes
15/12 Calorie Row
12 Overhead Squats 115/75lbs
9 Strict HSPU
Accessory Work
3 Rounds
400m Run
20 KB Snatch 53/35lbs
Rest 3:00
At Home Workout
General Warm Up
1:00 Squat Therapy Hold
1:00 HS Hold
30 Lunges
60 Lateral Line Hops
1:00 Saddle Pose
1:00 Ankle mobilization
Workout
For Time
80 S-arm DB Thrusters 50/35lbs (40 each arm)
60 Box Jumps or Jump Overs
40 Handstand Push Ups or regular push-ups
60 Pistols or lunge jumps
Run 1 Mile
Accessory Work
Mobility!
May 26, 2020
Mobility/Activation
Calf/Achilles Smash, 1:00/side
General Warm Up
4 Rounds
4 Strict Pull Ups
6 Perfect Push Ups
8 Empty Bar Good Mornings
Run 100m
Strength
Deadlift
2x15
Conditioning
AMRAP 7 Minutes
7 Hang Power Cleans 145/100lbs
35 Double Unders
Accessory Work
4 Rounds
HS Walk Zig Zag, 40'
Set up a start and finish cone and 10' increments with 90 degree turns alternating
between left and right (there should be 3 turns) - like a giant 'W'.
At Home Workout
General Warm Up
On a 7 Minute Clock
Run 400m
30 Pause Air Squats (:03 in the bottom)
Remaining Time HS Hold or Plank Hold
Workout
AMRAP 2:00 x 6
15 Burpees
Max Rep KB Swings 53/35lbs In Remaining Time
Rest 2:00
Accessory Work
3 Sets
20 Single Leg RDLs (10/leg)
10 Tempo Push Ups (3 seconds down, pause, fast up)
Memorial Day!
Memorial Day
Today we honor the men and women who died while serving in the U.S. military. Please take a moment today to be thankful for our Freedom!
Please click here to read about the heroic efforts of
LIEUTENANT MICHAEL P. MURPHY (SEAL), USN
https://www.navy.mil/ah_online/moh/murphy.html
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
May 22, 2020
General Warm Up
3 Rounds
10 Single DB Step ups (light)
6 BTN Snatch Grip Press
10 Empty Bar OH Squats
Mobility/Activation
Hanging Shoulder Opener, 1:00/side
Strength
Overhead Squat
3x10
Conditioning
"Apocalypse Thou"
AMRAP 12 Minutes
Max Rep DB Box Step Overs 50/35s to 24/20"
Every Minute including 0:00, perform 1 Dirty DB
Complex 50/35lbs
A Dirty DB Complex is a: Double DB Deadlift +
Double DB Clean and Jerk + a Cluster. The DBs
go to the ground for each movement in the
complex.
Accessory Work
For Time
40 Bar Facing Burpees
Rest 5:00
40 Bar Facing Burpees
At Home Workout
General Warm Up
800m Run
then
2:00 Per Side, Pigeon/Banded Pigeon Pose
then
30 Box Jumps
Workout
AMRAP 18 Minutes
Max Reps Single DB or unweighted Step Ups
Every Minute including 0:00,
Perform 8 Push Presses (4 each arm) + 8 Jumping Lunges
Accessory Work
4 Rounds
1:00 Squat Therapy Hold
30 Russian Twists
May 21, 2020
General Warm Up
2 Rounds
20 Russian KB Swings
25' HS Walk or :30 HS Hold
200m Run
Mobility/Activation
Front Rack Elbow Pointers, 1:00
Strength
Every Other Minute for 12 Minutes
3 Power Cleans at 60%
Conditioning
3 Rounds
15 Power Cleans 135/95lbs
15 HSPU
Rest 2:00
Accessory Work
Strict Pull Ups
5x10
At Home Workout
General Warm Up
50m Butt Kicks
50m High Knees
40 Arm Circles (20 forward, 20 backward)
15 KB Swings
15 Burpees
Then, 1:00 Calf Stretch per side
Workout
3 Rounds
Run 400m carrying a 53/35lb KB anyhow
40 KB Swings 53/35lbs
Accessory Work
5x30 Single Arm Row (15/arm)
May 20, 2020
General Warm Up
2:00 Bike, speeding up every :30
Then 2 Rounds
20 KB Swings
15 Goblet Squats
10 Gymnastics Kips
5 Kipping Knee Raises (toes to bar on R2)
Strength
Back Squat
8x3 @ 60%
Conditioning
21-15-9
Toes to Bar
Calorie Bike
Accessory Work
For Time
Run 1 Mile
Rest 2:00
40 Pull Ups
Rest 2:00
30 Front Squats 185/115lbs
At Home Workout
General Warm Up
:30 Handstand Hold
Run 400m
:60 Squat Hold
Run 200m
5 HSPU Negatives
20 Air Squats
Then, Couch Stretch 2:00/side
Workout
AMRAP 15 Minutes
10 DB Front Rack Good-For-Yous 50/35lbs
12 HSPU
40 Double Unders
A ‘Good For You’ is a: right leg reverse lunge + left leg reverse lunge
+ squat, all while holding a single DB in the front rack.
Accessory Work
21-15-9
Burpee
V-Ups