Workout of the Day (WOD)
June 28, 2019
Warm-up
3 Rounds of
200m Run
5 Front Squats
5 Push Presses
5 Thrusters
Barbell Prep
20 Band Pull Aparts
20 Band Rows in Squat Position on the rig
Banded Front Rack Stretch
Barbell Work (3x 135/95, 165/115, 195/135)
In :45 complete 3 Power Cleans then
In :45 complete 3 Squat Cleans then
In :45 complete 3 S2OH then
In :45 complete 3 Thrusters then increase weight
You will have 5:00 to complete 50 OTB Burpees. If you finish early, rest until the 5:00 mark. At the 5:00 mark everyone whether you finished the burpees or not will complete As Many Reps as Possible of
Squat Clean and Jerk or Cluster 165/110
*Score is time you completed the 50 OTB Burpees (5:00 if you didn’t finish) and a separate score for Squat Clean and Jerk reps (1 clean = 1 rep, 1 jerk = 1 rep or 1 cluster = 2 reps)
Lite Class
Class Warmup then
5:00 ME Burpees
Rest 1:00
5:00 ME Ladder 2x Sit-ups/Squat Cleans
Rest 1:00
5:00 ME Ladder Lying Leg Raises/S2OH
Rest 1:00
5:00 ME Row for Cals/2x Bicycle Crunch
Rest 1:00
5:00 ME 2x Mountain Climber each leg/KBS
June 27, 2019
Warm-up
800m run
then
2:00 pigeon, 2:00 couch, 2:00 banded lat Stretch per side
Gymnastics Prep
10 Y, T, W from the ground
:30 Supinated Hang
:30 Pronated Hang
10 Kip Swings
10 Hanging Knee Raises
3 - 10:00 Efforts with 2:00 rest in between
1. 10:00 Bike Test (Record total calories and average RPM. We will use these numbers for the next several weeks. It’s back...)
2. Hanging DB Snatch/OH DB Lunge Ladder (1/1, 2/2...)
3. :30ME Ski/:30 Rest
Lite Class
Class Warmup and WOD
June 26, 2019
Warm-up
Band Pull Aparts x 20
Pass Throughs x 20
PVC OHS x 20
Snatch Barbell Warm-up
Every :30 for 6 Rounds
1 Snatch at 70%
Rest 2:00/Move up to 75%
Every :30 for 5 Rounds
1 Snatch at 75%
Rest 2:00/Move up to 80%
Every :30 for 4 Rounds
1 Snatch at 80%
Conditioning
2 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B
Lite Class
5:00 of movement (bike, ski, row or run)
Planks with Coach Josh (not 6:00 this time)
3 Rounds for Time of
40 Cal Row
30 Burpee Box Jump Overs 24/20”
20 T2B
*Rest 1:00 after completing the T2B
June 25, 2019
Warm-up
3 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
Back Squats Week 8
1 x 6 @ 25%
1 x 6 @ 40%
1 x 6 @ 55%
1 x 4 @ 70%
1 x 1 @ 80%
1 x 3 @ 85%
2 x 2 @ 90%
10:00 AMRAP
Buy-In: 50 Wallballs 20/14
Remaining Time AMRAP of
12 Deadlifts 185/135
12 Lateral Barbell Burpees
Lite Class
Class Warm-up then
50 Wall Ball
3 Rounds of
15 Deadlifts
15 Lateral Barbell Burpees
50 Wall Ball
3 Rounds of
25 Mountain Climbers
25 Russian Twists each way
50 Wall Ball
3 Rounds of
15 Slam Ball
15 S2OH
June 24, 2019
Warmup (same as 6/3)
(25:00 to complete. If you finish early, mobilize)
1 Mile Run
500m Ski
800m Run
400m Ski
200m Run
300m Ski
Tabatas
Alternate between the following movements for 8 rounds each
Push-ups
Hollow Rocks
Conditioning
5 Rounds of
50 Double Unders
10 Pull-ups
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
June 21, 2019
Warmup
Gymnastics Warm-Up
Overhead and Shoulder Mobility
Foam Roll quads, hips and hamstrings
Volume Training
20:00 EMOM
Alternate between the following
Strict Pull-ups (Strict C2B if possible) x 5
Strict HSPU (choose a number of reps you can be consistent with)
Conditioning
6:00 AMRAP Belmar Beatdown Prep
4 Shuttle Runs Down/Back from Rig to Wall
6 DB Hang Snatches (right arm) 50/35
OH DB Lunge Rig to Wall 50/35
6 DB Hang Snatches (left arm) 50/35
OH DB Lunge Wall to Rig 50/35
Lite Class
Gymnastics Warmup
EMOM
Complete the number of reps in the minute. If you finish early, rest remaining time. Go through 5x.
- Shuttle run rig to wall and back x 6
- Lunge Jumps x 15 each leg
- DB Hang Snatch right arm x 12
- DB Hang Snatch Left Arm x 12
- Sit-ups x 20
- Pull-ups x 7
- Ski Erg x 10 Cals
June 20, 2019
Warmup
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
Barbell Snatch Warm-up
Complete 20 Reps @75% of your 1RM Snatch* (up 5% from 6/5/2019)
*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
Complete the following for time
Round 1
15/12 Cal Row
15 Box Jumps 24/20”
15 OHS 95/65
Round 2
15/12 Cal Row
15 Box Jumps 24/20”
15 OHS 115/75
Round 3
15/12 Cal Row
15 Box Jumps 24/20”
15 OHS 135/95
Lite Class
10:00 of movement on Combo of Bike, Ski, Run or Row
Planks with Coach Josh
3 Rounds of
15 Power Cleans
30 Wall Ball 20/14
60 Mountain Climbers
120 Double Unders
June 19, 2019
Warmup
Jog Down/Back x 5
5 Downward Dog to Spidermans each side
Jog Down/Back x 4
:30 hang from the rig
Jog Down/Back x 3
5 Scorpions each side
Jog Down/Back x 2
5 Bird Dog each side
Jog Down/Back x 1
Barbell Warmup
Weightlifting
Every 2:00 for 6 Rounds complete
3 Power Cleans + 3 Front Squats
*Increase weight every round
Conditioning
50 Thrusters for Time 95/65*
*If you put the bar down you must do 10 OTB Burpees before picking the bar back up
Lite Class
Class Warmup then
800m run
10 push-presses
20 front squats
30 kettlebell swings
400m run
30 kettlebell swings
20 front squats
10 push-presses
800m run
June 18, 2019
Warmup
400m Run
15 Kip Swings
200m Run
15 burpees
100m Run
15 Push-ups
Shoulder Stability Work
Band Pull Aparts x 20
Bottoms up press at 90 down/back
Bottoms up press overhead down/back
Band Rows x 20
Partner WOD 1 (12:00 cap)
KLASH 5.0 WOD 1 “Endurathon”
150 Calories on the Bike
150 Calories on the Rower
*Both athletes can work at the same time and switch at any point. Once 150 is achieved on either machine, athletes may tag team remaining machine.
5:00 Rest
Partner WOD 2 (12:00 AMRAP)
Partner 1 Max Effort Ski Erg for Calories
Partner 2 runs 100m
*Score is total cals on the Ski Erg
Finisher
2 Max Effort Sets of T2B
*Score is total of the two sets
Lite Class
Class Warmup then
Class WODS
June 17, 2019
Warmup
1 Round of
15 Wall Ball
10 Spidermans with w/twist
10 Lunges with plate OH
Back Squat Prep
Glute Activation x 15 steps each way
Spidermans x 5 each side with :10 Hold per rep
Pigeon Stretch x 1:00 per side
Couch Stretch x 1:00 per side
Back Squats
Week 7
1 x 8 @ 25%
1 x 8 @ 40%
1 x 4 @ 55%
1 x 4 @ 70%
1 x 2 @ 80%
2 x 2 @ 85%
Conditioning
5 Rounds of
:30 on/:30 off for Max Calories on the Rower
Rest 2:00
5 Rounds of
:30 on/:30 off for Max Double Unders
*Score is number of calories on the rower and a separate score for number of double unders
Lite Class
Class Warm-up
3 Rounds of :45 on/:15 Rest (transition)
1. Sit-ups
2. Box Jumps 24/20”
3. Russian KBS
4. Hollow Rock
5. DB Single Arm Hang Power Clean & Jerk Right Arm
6. DB Single Arm Hang Power Clean & Jerk Left Arm
7. Back Squat
8. Mountain Climber
9. Rest