workout of the day
12.27.2022
WOD
Bermuda Triangle
3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round
15 Minute Time Cap
Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski
Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs
Strength- 3 super sets
A. Bulgarian split squats x 8 reps each side- moderate load
B. 2 reps Turkish get ups each side- increase load per round
WOD
Bermuda Triangle
3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round
15 Minute Time Cap
Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski
12.26.2022
WOD
"Holiday Recovery"
Team of 3
Row for max distance
one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
Your team has two scores. One max distance in meters and then rounds + reps.
Warm Up
6:00 machine of choice- every 1:30 complete 5 air squats + 3 push ups
then
2 sets
prone swimmers x 30 seconds
bird dogs x 30 seconds
banded hamstring curls x 15 reps
WOD
"Holiday Recovery"
Team of 3
Row for max distance
one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
Your team has two scores. One max distance in meters and then rounds + reps.
12.24.2022 Team of 3
WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person
60 Clean & Jerk 155/105 135/95 115/75
Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch
Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand
Clean warm up with empty barbell
Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk
WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person
60 Clean & Jerk 155/105 135/95 115/75
12.23.2022
WOD
"Queen of Hearts"
Every 4:00 for 5 sets
400m/350m row
15 DUs or 30 singles
5 deadlifts
each round the DL increases from 65%-70-75-80-85%
*record times and load*
Warm up
2 sets
20 steps death march
5 each side spiderman lunges
20 tib raises
5 each side Cossack squats
Strength
9:00 EMOM
min1- reverse sled drag- add weight to the small sleds and walk backwards with straps
min2- suitcase carry heavy 25 seconds each side
min3- deadlift x 3 reps building load each round
WOD
"Queen of Hearts"
Every 4:00 for 5 sets
400m/350m row
15 DUs or 30 singles
5 deadlifts
each round the DL increases from 65%-70-75-80-85%
*record times and load*
12.22.2022
WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35 35/20
16 wall balls 20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges
Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#
Mobility
2:00 squat hold
14 hip airplanes
14 single leg glute bridges
Strength
Front Squats
3 sets of 8 reps @40% of your back squat max
WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35 35/20
16 wall balls 20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges
12.21.2022
WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85 95/65 75/55
at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS 115/85 95/65 75/55
4 S2OH
Warm Up
2 sets
1:00 bike or row
15 banded lat pull downs
5 each side perfect stretch
5 PVC OHS
5 PVC Cuban press
Mobility- overhead
1. prone behind the neck press x 10 reps
2. prone PVC lift offs x 20 reps
3. KB arm bar stretch x 30 seconds each side
https://youtu.be/WgVycA0ODac
WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85 95/65 75/55
at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS 115/85 95/65 75/55
4 S2OH
12.20.2022
WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups
Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light
Warm Up
200m row
5 scap pull ups
5 scap push ups
4 each side perfect stretch
200m row
5 wall walks
50 feet bear crawl
50 feet crab walk
Strength
push press
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 2 reps @80%
WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups
Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light