
workout of the day
0.17.2022
WOD
"Martin"
5 rounds for time
20/15 echo bike cals or 22/17 cals assault bike
20 air squats
immediately into...
4 rounds for time
20/15 cals row or ski
16 DB snatch 50/35 35/20
Warm Up
Every 1:00 for 8 minutes alternate between:
banded good mornings, 45 seconds
narrow stance squats (cyclist squat as an option), 45 seconds
push ups, 45 seconds
row, 45 seconds
Strength
back squats
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 85%
1 rep @ 85%
WOD
"Martin"
5 rounds for time
20/15 echo bike cals or 22/17 cals assault bike
20 air squats
immediately into...
4 rounds for time
20/15 cals row or ski
16 DB snatch 50/35 35/20
10.29.2021 Girl Party Tonight 5:30
WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)
row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m
Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then
Bench press
5 x 5 @75%
Does these between sets of bench press:
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings
WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)
10.25.2021
WOD part one
10:00 EMOM
min 1- 5 devils press AHAP
min 2- 5 strict pull ups
Rest 1:00
WOD part two
"On Repeat"
6:00 AMRAP
10 hang power cleans 115/85 95/65 75/55
30 DUs or 60 SUs
Squat warm up
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat
then..
20 x jump goblet squats with kettlebell (Goblet squat stance, start with kettlebell on floor. You will NEVER jump while you’re holding the kettlebell. Stand up with kettlebell, set it down at the bottom of your goblet squat, let it go and JUMP out of the bottom of the squat. Land right back into the bottom of the squat, grab the kettlebell to stand up with again immediately.)
30 sec or longer wall sit (Hold it longer than you want to. You don’t have to shake, but you do have to go longer than you’ll want to!)
Strength
Back squats
tempo- 5 second descend
3 x 3 reps @ 65%
3 x 2 reps @ 67%
if past squats have been too easy, add 2-3% going forward
WOD part one
10:00 EMOM
min 1- 5 devils press AHAP
min 2- 5 strict pull ups
Rest 1:00
WOD part two
"On Repeat"
6:00 AMRAP
10 hang power cleans 115/85 95/65 75/55
30 DUs or 60 SUs
10.21.2021
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed
Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this
Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I
Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat
https://www.instagram.com/p/CU5dCzZvUxH/
Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull
B. 4 x 1 rep squat snatch @70-80%
C. 4 x 3 reps snatch grip deadlift @ 90-95%
Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed
10.18.2021
WOD
"Let's Get Basic"
2 rounds for time
50 double unders or 100 singles
40 air squats
30 sit ups
20 push ups
10 TTB or hanging knee raises
Squat warm up
2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat
then..
20 x jump goblet squats with kettlebell (Goblet squat stance, start with kettlebell on floor. You will NEVER jump while you’re holding the kettlebell. Stand up with kettlebell, set it down at the bottom of your goblet squat, let it go and JUMP out of the bottom of the squat. Land right back into the bottom of the squat, grab the kettlebell to stand up with again immediately.)
30 sec or longer wall sit (Hold it longer than you want to. You don’t have to shake, but you do have to go longer than you’ll want to!)
Strength
back squat- squatober
warm up
5 reps @ 60%
5 reps @ 70%
climb the stairs to strongville
6-7-8-9 reps all @ 75% resting 3 mins between sets
WOD
"Let's Get Basic"
2 rounds for time
50 double unders or 100 singles
40 air squats
30 sit ups
20 push ups
10 TTB or hanging knee raises
09.16.2021
WOD
"Think"
10:00 AMRAP
15/12 cal row
9 deadlifts 225/155 165/125 155/115
Warm Up
400m run
Bridge V- walk outs x 10
10 reps bodyweight Kang squats
Hip Flow- 5 reps of each movement
https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfillythen..
1. 90/90 hip switches
2. straight leg swing- seated
3. hip switch to kneeling
4. internal knee rotation in a deep squat
5. internal knee rotation to heel sit
6. thoracic rotations in deep squat
7. tall kneeling to deep squat
Primer
2 sets
10 each side wall supported deadbugs
10 each side quadruped shoulder taps with a 3 second pause
Strength
3-4 Sets:
Front Squat 20X1; 2-3reps; rest 15sec
Back Squat 22X1; 3-5reps; rest 2-3mins
WOD
"Think"
10:00 AMRAP
15/12 cal row
9 deadlifts 225/155 165/125 155/115
08.31.2021
WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55
Warm Up
400m run
50 feet spiderman + reach
50 feet Samson stretch
20 air squats- focus on tempo @21X1
10 lateral box step ups ( 5 each side)
10 hip bridges with feet on box
Mobility
2 sets
box stretch with PVC x 5 exhales
3 eccentric pull ups
Kang squats x 5 reps
Strength
5 sets of 3 deadlifts
start at 70% and build load
WOD
Incredible Hulk
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
your goal should be unbroken rounds- rest after the back squats
RX 115/75
INT 95/65
SC 75/55