
workout of the day
08.02.2022
WOD
"Head to Toe"
For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run
Warm Up
1:00 cardio
goblet heel sit x 20 reps https://youtu.be/WNKiVHo6sUU
1:00 cardio
front foot elevated, knee over toe split squat x 15 reps each side https://youtu.be/2fCKHY4WVUM
1:00 cardio
Tib raises x 30 reps https://youtu.be/uUcthh4P8Z0
Primer
A. 10 each side touchdown squats- stand on at least 10" or more https://www.youtube.com/watch?v=Nj6c9ELsquY
-hips back, chest over the leg and squat back. Lightly touch the heel to the side of the box(or stack of plates)
B. 10 each side single leg glute bridges
C. 10 prone press ups https://youtu.be/6LK6JbHHcEI
Strength
4 sets
3 deadlifts to the knee + 1 deadlift
perform these on a 2-3" deficit (stand on a 45# plate)
WOD
"Head to Toe"
For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run
07.16.2022 Partner WOD
WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry
Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55
Warm Up
2:00 Cardio
3 sets
10 banded monster walks each direction
10 walking lunges
10 yoga push ups
10 squat press out with a light plate- press the plate out and back at the bottom of the squat
WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry
Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55
04.09.2022 Partner WOD
WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85
Warm Up
3 sets
7 barbell deadlifts
7 barbell hang cleans
7 barbell front squats
20 banded pull aparts
mixed KB/DB rack overhead carry x 50 feet
Mobility
banded ankle distraction x 30sec/side
quadruped shoulder taps with 3 second pause x 10/side
Cuban press with small weights x 10 reps
banded lat stretch x 30 seconds/side
WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85
03.23.2022
WOD
"Brock"
20:00 AMRAP
12 cals choice machine
9 OHS 95/65 75/55
6 C2B pull ups or pull ups or banded pull ups
3 clusters 95/65 75/55
Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups + 10 kip swings
then
10 PVC platter squats
5 barbell tall cleans
5 clusters
Bullet proof shoulders
3 rounds
A. 30 seconds each side KB arm bar- use a challenging weight 53/35
B. 10 x alternating bent over rows- challenging weight
Mobility for OHS
Super Set- 2-3 rounds
1. 90/90 Ys x 15 reps
2. squat Ys x 8 reps each side- use 2.5# and then 5# plates
3. band squat overhead press x 8 each side- light DBs for good position
https://www.instagram.com/p/CVvXoTfLg5x/
WOD
"Brock"
20:00 AMRAP
12 cals choice machine
9 OHS 95/65 75/55
6 C2B pull ups or pull ups or banded pull ups
3 clusters 95/65 75/55
02.23.2022
WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65
Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike
10 DB squats + 10 DB push press
20 superman extensions
Mobility
IYTs with light weights x 10 reps each letter
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps
Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull
WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65
11.06.2021 10th Anniversary WOD- partners
10th Anniversary WOD
10-04-2011 opening day
With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55
Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups
Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM
30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles
2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs
10th Anniversary WOD
10-04-2011 opening day
With a Partner
"All Tangled Up"
AMRAP 20:00
10 push jerks 135/95 95/65 75/55
4 muscle ups/6 C2B pull ups/ 6 pull ups or 2 rope climbs
20 box jump overs 24/20" extra challenge 30/24"
11 clusters 135/95 95/65 75/55
10.23.2021
WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups
Rest 3:00
AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups
Rest 3:00
AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups
Warm up
2 rounds
row/bike 2:00 with the last 30 seconds as a build in pace
10 walking lunges
10 empty bar strict press
5 each side deep squat thoracic rotations (deep squat progressions)
Primer
front rack stretch x 30 seconds
xiaopeng circles x 5 forward and 5 backward each side https://youtu.be/QG4TBbOefE4
scap pull ups x 5
kip swings x 5
then...
lower body flow
https://www.instagram.com/p/CHqV-H1HoSA/
▪️World’s Greatest Stretch
▪️Quad Stretch
▪️Hamstring Stretch
▪️Modified Pigeon Stretch
Do 10-15 seconds of each for each side
WOD
"Selling the Drama"
RX
AMRAP 3:00
8 front squats 135/95 + 8 pull ups
Rest 3:00
AMRAP 3:00
8 thrusters 115/75 + 6 C2B pull ups
Rest 3:00
AMRAP 3:00
8 clusters 95/65 + 4 bar muscle ups
Scaled
AMRAP 3:00
8 front squats 115/75 + 8 push ups
Rest 3:00
AMRAP 3:00
8 thrusters 95/65 + 6 ring rows
Rest 3:00
AMRAP 3:00
8 clusters 75/55 + 4 pull ups
Core Set @pamelagnon • Instagram photos and videos
12-10-8-6-4
donkey kicks
v-up pass throughs
candlestick get ups 6-5-4-3-2 reps