
workout of the day
08.13.2022 Partner WOD
WOD
"Walking Together"
for time with a partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
Warm up
2 sets
200m run
10 each side shoulder taps
5 scap push ups
30 seconds deep squat weight transfer
Mobility
10 each side wrist ups
10 wrist rolls
10 each side plank wrist ups
10 wrist rolls
30 seconds each side forearm massage with knee
WOD
"Walking Together"
for time with a partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
07.22.2022
WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
Warm Up:
2:00 cardio choice
2 sets
yoga push ups x 5
PVC Cuban presses x 10
half kneeling single arm KB strict press x 6/side
KB goblet squats with a 3 second pause at the bottom x 10
and then …
one set
Bird Dogs x 10 reps
Medicine Ball Hamstring Curls x 10 reps
Reach Thrus x 5 reps https://www.youtube.com/watch?v=HTIvqzYOEbg&index=5&
Mobility: https://www.instagram.com/p/BtogGGPnJbN/
Rotator Cuff using the yellow mini-bands
1. ISO hold 10 seconds x 3
2. presses
3. external rotation
4. pulsing
5. external rotation overhead
Skill: handstands - practice good stacked position up right https://www.instagram.com/p/B63XgFoHQFv/
4:00 EMOM
1 wall walk + 10 second plank hold
3:00 EMOM
wall facing handstand march x 10 reps each side
HS walk drills:
1. kick to handstand on wall with hands turned out x 10 repshttps://www.youtube.com/watch?v=a0W7jNwjSRw&feature=youtu.be
2. Back-to-Wall donkey kicks x 10 repshttps://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be
3. Handstand walk parallel to wall x 4 feet in each direction
WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
06.04.2022 Partner WOD
WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols
Rest 2:00
12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike
Warm Up
2 sets
200m run or row
10 barbell good mornings
10 each side plank shoulder taps
5 box jump/step downs
5 narrow stance or feet together squats
WOD
Partner WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols
Rest 2:00
12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike
05.13.2022
WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75
Warm Up
2 sets
1:00 choice cardio
50 feet walking lunges
8 each side KB single leg RDLs
8 each direction KB halos
4 each side KB windmills
Strength
A. Strict Press
5 sets of 3 reps
60-65-70-75-80%
B. T-bar row- use a landmine barbell position with a green band around the barbell
4 sets of 10 reps adding load
Primer
A. 3 sets 3 reps muscle clean + 3 reps tall clean- no more than 40% max clean
B. 3 sets of 3-position clean (floor, knee, mid-thigh) 60%-65%-70%
WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75
02.25.2022
WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups
Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14
Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's
Strength
A. snatch press in the receiving position
4 x 2 reps building load
B. snatch waves
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups
Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14
12.30.2021
WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00
2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00
1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"
Warm Up
2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold
Primer
3 sets
12 landmine strict press right
12 landmine snatch high pull right
12 landmine meadow row right
repeat all on left side
WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00
2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00
1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"
12.23.2021
WOD
"Closure"
Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks
Warm Up
2 sets for quality
10 scap push ups
10 prone shoulder Y raises
10 DB Z- press
10 air squats
Mobility
posture exercises
All Posts • Instagram
1️⃣ Half kneeling PVC T spine rotation
2️⃣ Foam roller wall slide
3️⃣ Back to wall shoulder flexion
4️⃣ Prone PVC Y’s
5️⃣ Side lying T spine rotation
Push press
50%x5, 60%x3, 70%x3, 75% x 3
Front squat
75% x 5
80% x 3
85% x 1
90% x 1
WOD
"Closure"
Every 4:00 for 3 sets
400m row/ski
100 feet farmer carry 70/53
10 burpees
3 wall walks