
workout of the day
01.25.2021
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
Warm Up
3 sets
clamshell side hip thrusts x 20sec/side
quadruped thoracic rotations x 8/side
Cossack squats x 8/leg @ 2010
Mobility
cross walk with light DBs x 30-40 seconds
banded Z-press x 10
bent over flies x 10- light DBs
bird dogs x 8/side with a 2 second hold in the extended position
Strength
banded deadlifts
10 x 1 rep every 30 seconds @ 50% DL max + band tension
when finished
3 sets
1. Kang squat @3111 x 4-6 reps
2. Death march @3010 x 6-8 steps/leg
rest 1:00 between sets
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
11.30.2020
Push Pull Carry - 10 Rounds For Time
5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm
*purposely choose moderate to lighter dumbbells for this
WOD
with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55
Warm Up
EMOM x 10 mins
min 1: 15 jumping jacks + single arm plank x 15 seconds right side
min 2: 5/side under switch crab reach + single arm plank x 15 seconds left side
https://youtu.be/Yrgx959kdME
Strength
PVC snatch work
OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps
Barbell Snatch work
6 sets of snatch pull + hang snatch + snatch
build load to no more than 70%- focus on mechanics, not load
Push Pull Carry - 10 Rounds For Time
5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm
*purposely choose moderate to lighter dumbbells for this
WOD
with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55
cool down
child's pose with lat stretch x 2:00/side
forward fold x 2:00
frog stretch x 2:00
06.16.2020
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUsinto max rounds :6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters
Warm Up
Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I
A skips
B skips
C skips
At home warm up
30 seconds each
single unders or line hops
cossack squats
single DB rows- switch at 15 seconds
30 seconds each
single unders or skaters
air squats- slow to fast
shoulder taps
30 seconds each
single unders
goblet squats
plank hold
Mobility
banded pull aparts with 1 second pause -hands wide x 15 reps
banded bicep curls x 15 reps
shoulders: https://www.instagram.com/p/CBQylSiH7E7/
1. weighted T's
2. weighted W's 3. weighted touchdowns
Strength set
3 sets
A. split squats- rear foot elevated x 8 /side @ 2110
B. DB push pressx 8/side @ 30X1
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUs
into max rounds :
6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters
05.21.2020
WOD
16:00 AMRAP
50m Farmer carry heavy- at home farmer carry hold 45 seconds
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression
Warm Up
Run 400m or jumping jacks 1:00 + step ups 1:00
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms
Mobility
Table Top Hold x 20 seconds- finger should face forward
Pigeon Pose x 30 seconds per side
Ankle pulses x 30 seconds per side
Child's pose x 5 good exhales
Weightlifting
4 sets of
8/side DB push press with tempo 2X02
8/side Rotational slam ball throws -at home Russian Twists x 8/side
WOD
16:00 AMRAP
50m Farmer carry heavy- at home 45 second farmer carry hold
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression
04.28.2020
WOD
"14"
14:00 AMRAP
14 burpee box jump overs
14 DB step ups
14 DB push press
Warm Up
2 rounds
10 hip bridge walk outs
10/side single leg hip bridges
5 push ups
4 shoulder taps each side
3 yoga push ups
Mobility
6 deep squat progressions
30 second thread the needle-moving to both sides
30 second child's pose to cobra
30 second table top hold
4/side perfect stretch
Home Weightlifting
press in clean 2 sets of 10
tall muscle clean 2 sets of 10
tall clean 3 sets of 3
push press + clean grip OHS 3 sets of 5 + 2
Super set
3 sets
10/side DB trap raises- light weight
10/side DB high pulls
WOD
"14"
14:00 AMRAP
14 burpee box jump overs
14 DB step ups
14 DB push press
04.16.2020
WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20
2 rounds
30 second KB march right side* check notes
30 second KB march left side
10/side shoulder taps
10 each leg side plank hip abduction
15 seconds/leg standing straight leg hold
Strength
3 sets
8 Half Kneeling DB Lift and Chop/side- move DB over the leg that's in front
5 Strict DB Press/side
10 DB Push Press/side
Home Weightlifting
Snatch balance + OHS 4 sets of 3 reps each movement
slow motion snatch 4 sets of 3 reps
WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20
Core Burnerhttps://www.instagram.com/p/B-chpesBU9Y/
Try for 3 rounds:
.
-push up shoulder taps x10each
-mtn climbers x15each
-side plank rotations x 8each
-star reaches x8each
-bear crawl knee extensions x 10each
-side plank leg raise x 10each
02.22.2020 Veteran Suicide Awareness WOD
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings 53/35
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Strict Presses 45/35
1 min Mountain Climbers
1 min Dumbbell Push Presses 35/25
1 min Box Jumps 24/20"
1 min Assault Bike Cals
1 min Wall Ball Shots 20/14
1 min Ball Slams
1 min Burpees
1 min Bench Presses 115/75 95/65
1 min Deadlifts 185/125 155/105
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs
1 min Toes-to-Bars
1 min Dumbbell Snatches 50/35 35/20
At Minute 22: a moment of silence to recognize those who lost the battle
IN honor of Veteran Suicide Awareness
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings 53/35
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Strict Presses 45/35
1 min Mountain Climbers
1 min Dumbbell Push Presses 35/25
1 min Box Jumps 24/20"
1 min Assault Bike Cals
1 min Wall Ball Shots 20/14
1 min Ball Slams
1 min Burpees
1 min Bench Presses 115/75 95/65
1 min Deadlifts 185/125 155/105
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs
1 min Toes-to-Bars
1 min Dumbbell Snatches 50/35 35/20
At Minute 22: a moment of silence to recognize those who lost the battle
Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).