
workout of the day
02.23.2023
WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00
Primer
A. touchdown squats x 10 each side
B. perfect stretch x 4 each side
C. split stance pallof press x 10 each side
stand in a split stance with a band on the rig- pull the band to your chest and press out from there
Strength
Front squats
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
3 sets of 1 rep @ 80+%
WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00
02.06.2023
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35 35/25 25/15
50 feet single DB OH walking lunges 50/35 35/25 25/15
then
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry
Front squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35 35/25 25/15
50 feet single DB OH walking lunges 50/35 35/25 25/15
then
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry
01.23.2023 Member of the Month
"10-4, good buddy"
AMRAP in 26 minutes (26 because my birthday is May 26th )
10 cal bike
4 strict pull-ups (2 regular pull-ups, 2 chin-ups)
4 deadlifts
4 hang power cleans
4 front squats
4 hand-release pushups
Every 4 minutes (starting at 4:00) = 10 burpees
(4:00/8:00/12:00/16:00/20:00/24:00)
Barbell
135/95 115/75 95/65
WOD- Member of the Month Greg Aitchison
"10-4, good buddy"
AMRAP in 26 minutes (26 because my birthday is May 26th )
10 cal bike
4 strict pull-ups (2 regular pull-ups, 2 chin-ups)
4 deadlifts
4 hang power cleans
4 front squats
4 hand-release pushups
Every 4 minutes (starting at 4:00) = 10 burpees
(4:00/8:00/12:00/16:00/20:00/24:00)
Barbell
135/95 115/75 95/65
01.17.2023
WOD
"This Time"
5 rounds for time
15/11 cals bike
5 clean & jerk @ 66-70% your max
5 bar muscle ups/ 5 C2B pull ups/ 5 pull ups
Strength
Front squats
3 x 8 reps @55-65%
WOD
"This Time"
5 rounds for time
15/11 cals bike
5 clean & jerk @ 66-70% your max
5 bar muscle ups/ 5 C2B pull ups/ 5 pull ups
01.14.2023 Partner WOD
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65
Warm Up
2 sets
2:00 Cardio
10 Kang squats
5 each side perfect stretch
10 barbell strict press
5 each side walking lunges
Mobility
banded front rack stretch x 30 seconds each side
deep squat plate hold x 30 seconds
cat/camels x 30 seconds
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65
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
12.10.2022 Partner WOD
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press
3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two