Workout Of The Day

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Previous WODs

Thursday, April 21st WOD

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Workout for Thu., 4/21:

Warm Up –

Lax ball smash delt and scap.

4 rounds tabata sexy back

4 rounds tabata flip flop banana on the ground

Skill –

Handstand walk or

handstand hold on wall or

free standing practice

WOD –

Comp:

8 Min AMRAP

3 Bar M.U.

6 HSPU

Rest 3 mins

8 Min AMRAP

5 C2B

8 Push Ups

Perf:

8 Min AMRAP

3 C2B

6 HSPU

Rest 3 min

8 Min AMRAP

5 Pull up

8 Push up

Fit:

8 Min. AMRAP

3 Pull up (Scale to bands or jumping)

6 Pike HSPU

Rest 3 min

8 Min. AMRAP

5 Ring Row

8 Box Push Up

Wednesday, April 20th WOD

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Workout for Wed., 4/20:

Warm Up –

Front squat arms out.  Train bar or pvc on shoulders for 2 mins. 

Duck walk down and back length of gym x2

Strength –

Front Squat

5×3

WOD –

Every 2:30 for 6 rounds

8 Cal Row

8 Thrusters (135/95)

8 Burpees over bar

Tuesday, April 19th WOD

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Workout for Tue., 4/19:

Warm Up –

2 rounds for time

15 banded March

10 banded good morning

5 iron cross each side

5 scorpion each side

After.  3 way dynamic leg mobility as group. 

Lizard stretch to sampson

Mobility –

5 way banded shoulder mobility before warm up

Skill –

Deadlift and D.U.s

WOD –

Comp:

20 min AMRAP

40 DUs

20 OH plate lunges (45/35)

10 Deadlift (185/135)

Perf:

20 min AMRAP

40 DUs

20 OH plate lunges (25/15)

10 Deadlift (165/115)

Fit:

20 min AMRAP

50 SU

20 BW lunges

10 Deadlift (135/95)

Monday, April 18th WOD

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Workout for Mon., 4/18:

Warm Up – 

2 rounds

10 jump squats

15 banded good mornings

20 banded hammy pulls

Mobility –

Lateral banded hip mobility

Oly / Strength –

Build to max of complex

3 Hang Clean

2 Front Squat

1 S2O

WOD:

Complete for time

Teams of 2

“Double Heavy Grace”

(60 power clean and jerks for time)

Friday, April 15th WOD

IMG_4710

Workout for Fri., 4/15:

Warm Up –

2 Rounds

With PVC

Air Squat

OHS

Power Snatch

Power Snatch to OHS

Snatch

(2nd Round with Barbell)

Skill –

Snatch

WOD –

OHS

15 mins to establish 1rm

Snatch

15 mins to establish 1rm

Thursday, April 14th WOD

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Workout for Thu., 4/14:

Warm Up –

10×3

Banded bench press, regular grip.

Strength –

Close Grip Bench Press

5×3

WOD –

3-4 Rounds NFT

20 Bent over Row 10/arm

6 TGU (3/side)

12 Bulgarian Split Squat (6/side)

20 Banded Good morning

10 Weighted Step up (5/side)

Mobility –

Smash with lax ball

Wednesday, April 13th WOD

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Workout for Wed., 4/13:

Warm Up –

1 Round

400m run

15 Wall Balls

15 Box Jump

15 Push Jerk w/ Empty BB

15 Front Squats w/ Empty BB

WOD – Chipper for Time

Fit:

50 W.B (10/8)

40 Box Jump (16/12)

30 Push Jerks (75/55)

20 dips

10 Front Squat (75/55)

5 Lie to stands

Perf:

50 W.B (14/10)

40 Box Jump (20/16)

30 Push Jerks (95/65)

20 Box Bar Muscle Ups

10 Front Squat (135/95)

5 Rope Climbs (10’)

Comp:

50 W.B (20/14)

40 Box Jump (24/20)

30 Push Jerks (135/95)

20 Bar Muscle Ups

10 Front Squat (135/95)

5 Rope Climbs (15’)

Tuesday, April 12th WOD

IMG_4902

Workout for Tue., 4/12:

Warm Up –

4 min AMRAP

10 Burpees

10 PVC Push Press

10 Air Squats

10 SDLHP

Mobility –

Light Saber Stretch

Strength –

Front Squat

5×3 (with 1 sec pause)

WOD –

Fit:

4 RFT

50m Farmers carry (35/25)

12 Push Press (75/55)

12 Box Jump

12 SDLHP (75/55)

Perf:

4 RFT

50m Farmers carry (55/35)

12 Push Press (95/65)

12 Burpees

12 SDLHP (95/65)

Comp:

4 RFT

50m Farmers carry (70/55)

12 Push Press (115/75)

12 Burpees

12 SDLHP (95/65)

Monday, April 11th WOD

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Workout for Mon., 4/11:

Warm Up –

2 Rounds

40 CLB Booty Blast

20 PVC Pass thru

10 PVC DeadLift

10 PVC Clean pulls

10 Kip Swings

Strength –

10 mins to find heavy 3 DL

WOD –

Fit:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 Knee Raise

Perf:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 K2E

Comp:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 T2B

Friday, April 8th WOD

IMG_5307

Workout for Fri., 4/8:

Warm Up –

2 Rounds..

5 Static rhomboid contractions to overhead extension (USE red or black band if strong enough)

10 PVC DL

10 PVC Power Clean

10 PVC Push Jerk

Repeat one more round of barbell movements with an empty barbell

Mobility –

Plantar and adductor Lacrosse Smash

Gymnastics –

Tabata L-Sit

WOD –

Tire Flips and Power C+J Team WOD

Open Gym Suggested Work:

Gymnastics –

Handstand Progression (talk with coach)