Workout of the Day (WOD)
March 28, 2020
8:30 Virtual Mobility followed by 9-11 Virtual Open Gym
General Warm Up
400m Run
30 Step Ups
2:00 Roll Arches of Foot on barbell or lacrosse ball
30 Step Ups
400m Run
Workout
Run 5K*
*If possible, run this before you’ve eaten (AKA Fasted)
Accessory Work
Set a Clock for 5:00 Mobility work with your largest area of weakness
For Example: - Tight Shoulders? Hang from a pull up bar - Tight calves? Smash the on barbell or lacrosse ball - Tight hips? Sit in the bottom of a squat
March 27, 2020
Mobility/Activation
20 Banded Internal/External Rotations per arm
General Warm Up
Row 1k, Then:
2 Rounds
20 PVC OH Duck Walk Steps
10 Kip Swings
5 Pull Ups
Snatch Warm Up
5 Position 1 Snatches and 5 Hang Snatches
Strength
Find 1RM Below Knee Hang Squat Snatch
Conditioning
2 Rounds
AMRAP 3 Minutes
Max Calorie Row
AMRAP 3 Minutes
Max Rep Bar Muscle Ups
Rest 3:00
Accessory Work
AMRAP 9 Minutes
40' UB HS Walks
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 (for height)
Workout
Every 2 Minutes for 20 Minutes
10 Box Jumps or Jumps Over an Object
20 Flutter Kicks (20 per leg, 40 total kicks)
Max Rep Air Squats in remaining time
No rest, continue squatting until the next 2 minute window begins and restart.
Accessory Work
Shoulder Death Circuit
:30 Palms Forward
:30 Palms Backwards
:30 Internal/External Rotation Alternating
:30 Swimmers
1:00 Arms Extended at your sides Hold
March 26, 2020
General Warm Up
3 Rounds
5 Strict Pull Ups
10 Front Squat w/ Empty Bar
5 Tall Burpee Box Jumps, step down
Mobility/Activation
Dragon Pose, 1:00/side
Clean Warm Up
3 Position 1 Squat Cleans and 3 Hang Squat Cleans
Strength
Squat Clean & Split Jerk
6x2 @80%
Conditioning
AMRAP 5 Minutes
30 Box Jumps 30/24"
30 KB Squat Cleans (15 each arm) 70/53lbs
30 KB Goblet Lunge Steps 70/53lbs
At Home WOD
General Warm Up
3 Rounds
12 Lateral Squats
8 Push Ups w/ a twist then,
20 Calf Raises
Workout
30-20-10 Goblet Lunge Steps
1-Arm KB/DB Push Presses 50/35lbs or less
1-Arm KB/DB Row
Lateral Hops over the KB/DB
Accessory Work
Tabata Sit Ups Tabata is 8 Cycles of :20 Work, :10 Rest
March 25, 2020
General Warm Up
AMRAP 6 minutes
10 Ring Rows
15 Jump Squats
10 Shoulder Taps
15 Double or Single Unders
Mobility/Activation
Hanging Shoulder Opener, 1:00/side
Strength
3" Deficit Deadlift
8x3 @70%
Thruster Warm Up
2x6 Pause Thrusters, first set with an empty bar, second set with lighter than workout weight.
Conditioning
For Time
25 Thrusters 95/65lbs
25 Pull Ups
100' HS Walk
25 Thrusters 95/65lbs
25 Pull Ups
Accessory Work
5 Rounds
15 R. Arm KB Push Presses AHAP
15 L. Arm KB Push Presses AHAP
Rest 2:00
At Home WOD
General Warm Up
9 Burpees
20 Lunge Steps
7 Burpees
20 Lunge Steps
5 Burpees
then 2:00 Puppy Dog Pose
Workout
3 Rounds
15-12-9 Dumbbell Snatch 50/35lbs or less
Lateral Burpee over the DB
Rest 4:00 between 15-12-9’s Go hard on each interval - 4:00 is a lot of rest!
Accessory Work
3 Rounds
Max Duration Single Leg Lunge Holds, right leg forward Rest :30
Max Duration Single Leg Lunge Holds, left leg forward Rest 1:00
March 24, 2020
Mobility/Activation
20 Band Pull Aparts
20 Arm Circles per arm (10 forward, 10 backward)
General Warm Up
3 Rounds
10 Single KB Front Squats
10 S-Arm KB Push Press
Ski or Row 150m
Push Jerk Warm Up
2x5 Pause Push Jerks, increasing weight
Strength
"Touch and Go" Push Jerks 10-8-6-2
Conditioning
EMOM 12 Minutes - Alternating Movements
8 Burpee Pull Ups
8 Unbroken Front Squats AHAP
Accessory Work
3 Rounds
600/500m Row
1,800/1,600m C2 Bike
Rest 3:00
If C2 bikes are not available, Echo or Assault Bike will work.
At Home WOD
General Warm Up
Tabata Lateral Line Hops then,
10 inchworms then,
1:00 Per Side, Doorway Stretch
Workout
AMRAP 4:00 x 5
30 Mountain Climbers (each leg coming up = 1 rep)
15 Sit Ups
15 Push Ups
Rest 1:00 between rounds
Accessory Work
10 Rounds :20 Superman Hold Rest :40
March 23, 2020
Monday
Mobility Recommendation
20 Front Rack Elbow Pointers
1:00 Wrist Stretch
General Warm Up
Row 300m, then:
12-9-6
Empty Bar Hang Squat Clean
:30 Freestanding HS Hold after each set
Strength
Squat Clean
5x1 @90-95%
HSPU Skill
5x1 HSPU Negative, kick down after each
3x1 HSPU Negative + butt to the wall, knees out
2x 2-4 Kipping HSPU
Conditioning
AMRAP 15 Minutes
Run 200m
15 Sit Ups
Run 200m
15 HSPU
Accessory Work
"Flight Simulator"
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
Rest as needed to stay unbroken
15 Minute Cap
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
March 20, 2020
Mobility/Activation
2:00/side, Pigeon/Banded Pigeon Pose
General Warm Up
3 Rounds
5 Goblet Squats
5Burpees
10 Kipping Knee Raises
10 Pass Throughs
Snatch Warm Up
Tall Snatch Warm Up, 2 reps in each position
5 Position 1 Snatches
5 Hang Snatches
Strength
Above Knee Hang Squat Snatch
6x1 @90%
Conditioning
10 Rounds
7 Calorie Machine (Bike preferred, 7/5 calories)
7 Toe to Bar
7 Overhead Squats 145/100lbs
Accessory Work
AMRAP 12 Minutes
6 DB Deadlift 50/35lbs
9 DB Power Cleans 50/35lbs
12 DB Front Rack Lunge 50/35lbs
Rest :60
Lite Class
Class Warmup
Class WOD
Time Remaining complete class accessory work
March 19, 2020
General Warm Up
Straight Through
Row 750m
12 Muscle Clean from Hip
12 Tall Cleans
10 Split Jerks
Mobility/Activation
1:00 Hanging Shoulder Opener
Split Jerk Skill
1x10 Split Jerk (no bar - feet only)
2x5 Jerk from split position, empty bar
1x5 Split Jerk, empty bar
Strength
Squat Clean & Split Jerk
5x3 @75-80%
Conditioning
"Fastest Kid Alive"
AMRAP 5 Minutes x 2 -
Climb the Ladder
2 Push Press 115/75lbs
2 Box Jump Overs 30/24"
4-4, 6-6, 8-8, etc.
Rest 3:00
Restart at 2/2 each AMRAP
Accessory Work
4 Rounds
3:00 Easy Run
2:30 Moderate Run
0:30 Hard Run
Lite Class
Warmup
2 Rounds of
500m Row
20 Air Squats
500m Ski
20 Lunge Steps w/ hip flexor stretch per leg
500m Run
20 Burpees
Then
3 Rounds of the Class WOD
March 18, 2020
General Warm Up
:20 Ring Support Hold Then
Steady Through
15-10-5
Double KB Deadlifts 53/35s
Row/Ski Calories Then,
:20 Ring Support Hold
Strength
3" Deficit Deadlift 8x3 @67.5%
Ring Muscle Up Skill
2x3 Kip Swings
2x2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)
Conditioning
5 Rounds
3 Muscle Ups
8 DB Thrusters 50/35s
3 Muscle Ups
60 Double Unders
Accessory Work
4 Rounds
10 Reps
Double KB Clean
Round 1: Light
Round 2: Moderate
Round 3: Heavy
Round 4: Heavier
Lite Class
Class Warmup then
30-20-10
Right Arm Thruster
Ski
Left Arm Thruster
Bike for Cals
KBS
March 17, 2020
General Warm Up
3 Rounds
8 Empty Bar Squats
6 x 50' Shuttle Run
6 Strict Pull-Ups
Mobility/Activation
Front Rack Elbow Pointers, 20 reps
Strength
"Touch and Go" Push Jerk 9-7-5-2
Conditioning
For Time
2 Strict HSPU
40 Deadlifts 185/115lbs
2 Strict HSPU
20 Front Squat 185/115lbs
2 Strict HSPU
10 Power Clean 185/115lbs
2 Strict HSPU
Accessory Work
AMRAP 6 Minutes
200m Run
30' Handstand Walk
Rest 2:00
AMRAP 4 Minutes
200m Run
30' Handstand Walk
Rest 2:00 AMRAP
2 Minutes
200m Run
30' Handstand Walk
Lite Class
Class Warmup then
30 Cal Bike Buy In
10 S2OH
40 Deadlifts
10 S2OH
20 Front Squat
10 S2OH
10 Power Clean
10 S2OH