Workout Of the Day

WOD 16.07.19

PERFORMANCE

SHOULDER MOBILITY & STRENGTH

a) Accumulate 90sec of Unbroken Nose to Wall Handstand Hold. 

If you were able to complete the 90sec unbroken  perform: 

b) 10 x 3sec Single Arm HS Hold (Each arm)*

*You can alternate arms


CONDITIONING

For time: 

400m Run

15 Shoulder to OH 135/95

3 Rope Climbs

400m Run

12 S2OH 135/95

2 Legless Rope Climbs

400m Run

9 S2OH 135/95

1 Weighted Legless Rope Climb 14/8


FITNESS

BUILD

3 Sets For Quality:

12 Supinated Ring Rows 

12 L-Sit Dual DB/KB Presses 

12 Alternated KB/DB Plank Drags

Rest 1:30 


BURN

For time: 

21-15-9

Calorie Row 

Burpee Over the Box 40”/30”


*Run 200m btw sets


WOD 15.07.19

PERFORMANCE

ANKLE & HIP MOBILITY

3 Sets for Quality:

8 Single Leg/Single Drop Box Jump*

60sec Bottom Squat Hold @20% of 1RM Frontsquat

-rest as needed-

*Choose a safe height. 


CONDITIONING

AMRAP7

6 Box Jumps 24/20

5 Deadlifts 115/75

4 Hang Power Cleans 115/75

3 Thrusters 115/75


Rest 2:00 & Repeat.


FITNESS

BUILD

Backsquat 

8-6-4-2

*Climbing weight

into..

3 Sets 

20 Alt. Lunges with DB/KB Held at sides. 



BURN

AMRAP7

60 Rope Jumps

5 KB Swings

4 KB Power Cleans

3 KB Thrusters 


REST 2:00 & Repeat


WOD 12.07.19

PERFORMANCE

CONDITIONING

In teams of two, complete the following 

For time:

 100 Alt. Front-Rack Lunges (135/95 lbs)

200m Run 

80 Burpees Over Bar 

400m Run 

60 Ground to OH (135/95) 

600m Run 

40 Box Jump Overs  (30/24)

400m Run 

20 Bar Muscle-Ups*

200m Run 

 *Run as a team always.

**No BMU? Modify to 2 Strict Pull up + 2 Situps + 2 Pushups for each rep. 


FITNESS

BUILD

3 Sets for quality of: 

30sec Wall Sit (Weighted Optional) 

20m KB Death March 

10 Front Rack Alt Box Step Ups 

-rest 1:30-

BURN

3 Sets

1:00 Max Assault Bike Cals

1:00 Max Cal Row 

1:00 Max Wall Ball Shots 

1:00 Rest


WOD 11.07.19

PERFORMANCE

SHOULDER MOBILITY

3 Sets for quality:

20 Alternated Plank KB/DB Drags 

10 Ring Face Pulls 

5 Ring Fall Outs 

-rest as needed-


CONDITIONING

For time: 

100 Double Unders

50 C2B Pullups 

100 Double Unders

50 HSPU 

100 Double Unders 


FITNESS

BUILD

3 Sets for quality:

10 DB Pushups (1.1.2) 

10 Banded Strict Pullups (1.1.2) 

10 Barbell Curl to Supinated Press 

-rest as needed-


CONDITIONING

For time: 

500m Row 

40 Burpees to Bumper 

30 Bumper G2OH 

200 Single Unders 

10 Wall Wlaks


WOD 10.07.19

PERFORMANCE

STRENGTH

5x5 Tempo Backsquats (3.2.3) 

rest 1:30 btw sets 

*Across. 3 seconds down, 2 seconds at the bottom, 3 seconds up. 


CONDITIONING

EMOM20

Min1: Max Effort Wall Ball Shots 20/14

Min2: Walking Rest 

Min3: Max Effort Calorie Row 

Min4: Walking Rest. 



Goal: 150 Reps


FITNESS

BUILD 

5 sets for quality: 

10 Dual KB Romanian Deadlifts 

20 Box/Bench Hamstring Curls 

-rest 1:30-


BURN

AMRAP20 (Teams of 2) 

4 Box Jumps 

6 Slam Balls 

8 MB Lunges 


*Alternate full rounds 


WOD 09.07.19

PERFORMANCE

SHOULDER MOBILITY & STRENGTH

a) 5 min to accumulate 2 min of 

Barbell OH Hold with 100% of 1RM Strict Press 

 b) 3x12 Hollow Body Shoulder Flexions (Light)*

*rest as needed btw sets 


CONDITIONING

AMRAP12

8-6-4

DB/KB Snatch 60/35

Toes to Bar 

*A full 8-6-4 = 1 Round


FITNESS

BUILD

3 Sets For Quality:

10 Single Arm Bench Press (Each Arm) 

10 Single Arm Rows (Each Arm ) 

5 IYT Plate Raises 

-rest as needed-


BURN

EMOM12

Min1: 10/8 Calorie Row 

Min2: 5/5 Hang Clean + Press 

Min3: 15-10 AB Mat Situps


WOD 08.07.19

PERFORMANCE

ANKLE & HIP MOBILITY

4 Sets for Quality:

8 Eccentric Ankle Dorsiflexions (Each Leg)

8 Alternated Side Box Step Ups (ATAP, each Leg) 

45sec Bottom Squat Hold @20% of 1RM Frontsquat

-rest as needed-


CONDITIONING

For time: 

30 Thrusters 75/55

200m Run 

15 Burpee Box Jump Overs 30/24

200m Run 

30 Thrusters 75/55


FITNESS

BUILD

Backsquat 

5x3 @65% of Last week heaviest weight. 

Tempo (3.2.1) 




BURN

For time: 

30 DB/KB Thrusters 

200 Rope Jumps

15 Burpees Over KB/DB

200 Rope Jumps 

30 DB/KB Thrusters


WOD 05.07.19

PERFORMANCE

CONDITIONING

Teams of 3

AMRAP30

20 Double Unders 

10 Wallball Shots (20/14) 

5 Power Clean and Jerks

 

1st 6 Rounds - 95/65

2nd 6 Rounds - 115/85

3rd 6 Rounds - 135/95

4th 6 Rounds - 155/105


FITNESS

BUILD

3 Sets for quality of: 

20m Suitcase Walking Lunges 

5 Box Jumps (As tall as possible) 

-rest 1:30-



BURN

EMOM16

Min1: 10/8 Assault Bike Cals 

Min2: 20sec Side Plank (Each Side)

Min3: 10/8 Calorie Row

Min4: 40sec Dual Rope Slams


WOD 04.07.19

PERFORMANCE

SHOULDER MOBILITY

3 Sets for quality:

10/10 Thoracic Rotations (Each Arm) 

10 Barbell Roll Outs 

5/5 Single Arm High Pulls (1.1.2) 

-rest as needed-


CONDITIONING

EMOM18

Min1: 12/9 Calorie Row 

Min2: 9 Pushups + 6 Ring Dips + 3 HSPU


FITNESS

BUILD

3 Sets for quality:

10 Single Arm Strict Press (each arm) 

10 Banded Strict Pullups 

10 DB Weighted Bench Dips

-rest as needed-


CONDITIONING

EMOM18

Min1: Max Effort Burpees

Min2: Full Rest


WOD 02.07.19

PERFORMANCE

SHOULDER MOBILITY & STRENGTH

3 Sets For Quality:

50m OH Carry

10 Hollow Body Shoulder Flexions (Light) 

5 Yoga Pushups 


CONDITIONING

For Max Res perform:

AMRAP4

Max Cals Row

into…

AMRAP4

Max Distance Farmers Carry 60/35

into…

AMRAP4

Max Double Unders 

into..

AMRAP4

Max Single Arm Push Press 60/35


FITNESS


BUILD

3 Sets For Quality:

10 Barbell Strict Press

10 Supinated Ring Rows 

30sec Side Plank (each side) 

-rest as needed-


BURN

E4MOM16

6 Jumping Up & Down Pullups 

200m Run

3 Wall Walks


WOD 01.07.19

PERFORMANCE

ANKLE & HIP MOBILITY

4 Sets for Quality:

8 Eccentric Ankle Dorsiflexions (Each Leg)

16 Alternated Heidens 

30sec Bottom Squat Hold @20% of 1RM Frontsquat

-rest as needed-


CONDITIONING

EMOM15

Min1: 21 Wallball Shots 20/14

Min2: 15 Power Cleans 95/65

Min3: 9 Burpees Over the Bar


FITNESS

BUILD

Every 3:00 for 6 Sets perform: 

3 Tempo Backsquats (2.1.1) 


*Add 5-10 lbs than last week. 



BURN

AMRAP10

10 Goblet Squats

15 KB Swings 

200/150m Row


WOD 27.06.19

PERFORMANCE

SKILLS

EMOM10

Min1: False Grip Strict Ring MU Practice

Min2: Max Effort Plank*

*any type


CONDITIONING

For time:

Teams of 2

100 Calorie row

20 Turkish Get Ups 35/25

400m KB Filly Carry 35/25


FITNESS

BUILD

Every 3 minutes for 3 sets perform:

20 Alternated Seasaw KB Rows

10/10 Single Arm Floor Presses


CONDITIONING

3 Rounds of:

1:00 Max Alternated DB Snatch

:30 Rest

1:00 Max Ring Rows

:30 Rest

1:00 Max Slam Balls 20/14

:30 Rest

1:00 Max Medball Twists 20/14

:30 Rest


WOD 26.06.19

PERFORMANCE

OLYLIFTING SKILLS

EMOM10

Clean Pull + High Hang Squat  Clean + Squat Clean


*Light to Moderate weight. Unbroken Complex.



CONDITIONING

For time:

“Nasty Girls”

50 Air Squats

7   Muscle Ups

10 Hang Power Cleans 135/95


Cap.20


FITNESS

BUILD

4 Sets for quality:

10-15 Russian KB Swings (Heavy)

10 KB  Weighted Glute Bridges

-rest as needed-



BURN

AMRAP5

1:00 Plank

AMRAP

5 Air Squats

5 Pushups


-rest 1:00-


AMRAP5

1:00 Hollow Rock Hold

AMRAP

10 Lunges

10 DB Strict Press


-rest 1:00-


AMRAP5

:30sec Side Plank (Each Side)

AMRAP

20 Jumping Jacks

20 Flutter Kicks


WOD 24.06.19

PERFORMANCE

CONDITIONING

For time:

50/40 Calorie Row

50 Double Unders

50 Box Jump Overs 30/24

50 Double Unders

50 Alt.DB Snatch 50/35

50 Double Unders

50 Burpee to Target*

50 Double Unders

*Target 6”-12” High.

FINISHER

3 Sets

:30 sec 2 Point Plank L/R

:30 sec 2 Point PLank R/L

:30 sec Hollow Body Flutter Kicks


FITNESS

BUILD

Every 3:00 for 5 Sets perform:

5 Tempo Backsquats (3.1.1)

* Heavier, Add 5-10 lbs than last week.

BURN

3 Rounds for time:

30 Wallball Shots

300/200m Row

30 AB Mat Situps


WOD 21.06.19

PERFORMANCE

CONDITIONING

Teams of 3

On a running clock:

From 0:00-10:00


”Frantasy”


21 Thrusters 95/65

21 Pullups

15 Thrusters 115/75

15 C2B Pullups

9 Thrusters 135/95

9 Bar Muscle Ups


From 10:00-20:00


“Queen Elizabeth”


21 Power Cleans 135/95

42 Pushups

15 Power Cleans 155/105

30 Ring Dips

9 Power Cleans 185/125

18 Strict HSPU

From 20:00-30:00

“Karen dates Randy”

150 Wallball Shots 24/20

75 Power Snatch 75/55


*Score is total time:

Ex. Franish 8:30 / Q.Elizabeth 9:50 / K&R 9:00

Score: 27:20

Only 1 Partner working at a time.

If you finish one before window time, you can start the next workout.

  



FITNESS

BUILD

5 Sets for quality of:

8 Back Rack Alternated Front Lunges +

6 Back Rack Reverse Lunges

-Rest 2;00-

*Start light and build in each set.



BURN

EMOM16

Min1: Max DB Power Clean

Min2: Max Burpee Over DBs

Min3: Max Assault Bike Cals

Min4: REST


WOD 20.06.19

PERFORMANCE

SKILLS

EMOM10

Min1: HS Walk or HS Hold Practice

Min2: 100m Row @50% Effort




CONDITIONING

6 sets of:

AMRAP3

5 HSPU

10 AB Mat Situps

20 Double Unders

-Rest 1:00-


FITNESS

BUILD

Every 2:00 for 5 Sets perform:

10 Barbell Bicep Curl to Supinated Press

20 Banded Tricep Extensions

30sec Max Effort Hollow Flutter Kicks


CONDITIONING

6 sets of:

AMRAP3

5 HR Pushups

10 AB Mat Situps

20 Rope Jumps

-Rest 1:00-


WOD 19.06.19

PERFORMANCE

OLYLIFTING SKILLS

EMOM10

Clean Pull + High Hang Power Clean + Frontsquat + Hang Squat Clean.  


*Light to Moderate weight. Unbroken Complex.



CONDITIONING

AMRAP18

15 Double Unders

12 Pullups

9 Deadlifts 135/95

6 Hang Power Cleans 135/95

3 Frontsquats 135/95


*Scale weight & pullups as needed.


FITNESS

BUILD

5 Sets for quality:

10 KB Sumo Deadlifts (1.1.3)*

10 Box Hamstring Curls

-rest as needed-


*Heavy weight.


BURN

AMRAP5

10 Bumper G2OH

10 Gun Grip Lunges


-rest 1:00-


AMRAP5

10 MB Slams

10 MB Squats


-rest 1:00-


AMRAP5

400m Run

MAx Calorie Row