Workout of the Day

02/05/22 WOD

Warmup: 8:00

dynamic + AMRAP machine

Conditioning: 5 AMRAP x 6 w/3:00 rest between

1) 250m C2 bike

12 alt db snatches

6 burpees over db

2) 150m run

12 AKS

75 singles unders (20 DU)

3) 8/5 calorie Echo bike

15 OHS 45/35#

15/10 pushups

02/04/22 Hybrid WOD

Warm-up: 10:00

5 BB Bench (build)

10 RR (5 paused + 5 normal)

5 Inch Worms (arms only)

:30 Machine

Strength: 17:00

7-5-5-3-3-1+ Bench Press @80-85-90% of 1RM

Final set is 1+ to 2 reps of FAILURE – use spotter

Conditioning: FT w/ Partner 18:00 Cap

80/70/60 Cal Echo

80 Deadlifts @135/95

60 Cal Run

40 Deadlifts @205/145

20 Rope Walks

10 Deadlifts @295/195

02/04/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

5 bb bench press

5 pass thrus

15 band pull-aparts

10/7 calorie ski

Strength: 16:00 AMRAP

2 bb bench press (finish heavier than last week’s 3s)

15 banded face pulls

15 SDB standing OH tricep extension

21’s bb curls (7 bottom half, 7 top half, 7 full)

15/10 calorie ski

Conditioning: for time w/partner (17:00 cap)

50-40-30-20-10

deadlifts 185/125#

10-20-30-40-50

calorie C2 bike or run or row (same piece of equipment throughout)

02/04/22 Burn WOD

Warmup: 10:00

dynamic + AMRAP:

10 db bench press

5 pass thrus

15 band pull-aparts

10/7 calorie ski

Conditioning: for time w/partner (17:00 cap)

50-40-30-20-10

deadlifts 135/95#

10-20-30-40-50

calorie C2 bike or run or row (same piece of equipment throughout)

Extra: EMOM time remaining

:30 on/:30 off

ski erg sprints

02/03/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Front Squats

5 BB Jump Squats

15/15 Dynamic SL Glute Bridges

Strength: 25:00 (Deload)

0:00-15:00: Amrap 

1/2/3 Back Squat @75%

15:00-25:00: Amrap

1/2 Front Squat @75%

Time remaining:

4 Box Jumps (max height)

8 BB Glute Bridges (Back Squat weight – control down up afap)

8/8 (Box/Ring/Rig) Pistol Squats (4/4/4/4)

1:00 Recovery Machine

02/03/22 FF WOD

Warmup: 8:00

2:00 machine + dynamic + machine remaining time

Conditioning: 20 EMOM x 2 w/5:00 rest between

A) 1 – 15/12 calorie row

2 – 15/12 pushups (rx+ 20/15)

3 – 15 SDHP 75/55# (rx+ 95/65)

4 – 15 dbl kb/db push press 35-50s/20-35ss

5 – 25 air squats (rx+ 30)

REST 5:00

B) 1 – 12/9 calorie ski

2 – 16 alt medball step-ups 24/20″, 20/14# (on shoulder)

3 – 10-12 pullups (rx+ 15-20)

4 – 20 split squat jumps

5 – 10 kipping HSPUs (sub 10-15 dbl db strict press 10-20#s)

02/03/22 Burn WOD

Warmup: 7:00

2:00 machine + dynamic + machine remaining time

Conditioning: 12 EMOM x 2 w/5:00 rest between

A) 1 – 15/12 calorie row

2 – 15/12 pushups

3 – 12 SDHP 75/55#

4 – 12 dbl kb/db push press 35-50/20-35#s

REST 5:00

B) 1 – 12/9 calorie ski

2 – 16 alt medball step-ups 24/20″, 20/14# (on shoulder)

3 – 10-12 pullups

4 – 20 split squat jumps

02/02/22 Hybrid WOD

Warm-up: 8:00

Dynamic + 2:00 Elbow Plank (acc if needed) + Machine time remaining

Core: E4MOM for 12:00

:30 Hollow Hold

25 Toe Touches

20 V-ups

15 Hollow Flutter Kicks (per side)

Conditioning: Amrap Time Remaining

A) 300m Run

B) 6 Strict Press + 12 PP + 6 Dbl Snatches + 12 Alt Snatches

*Only Alt Sn are SDB – everything else DDB – same DBs throughout

C) 600m Standing Bike Erg

D) 600’ Farmer Carry

*Rest 1:00 between letters

02/02/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

10 deadlifts (empty bar, mid shin)

5 hi-hang muscle snatches (empty bar)

5 BTN push press

5 power snatch balances

10 pass thrus

Weightlifting: 20:00

0-10:00 – hi-hang snatch review + hang snatch review

12-22:00 – 10 EMOM (3 hang power snatches)

Conditioning: AMRAP (time remaining)

15/15 banded lateral steps

1:00 dbl kb front rack hold

6/6 SL box jumps

:20 L-sit or L-hang hold

3 broad jumps

15 ab wheel rollouts

02/02/22 Burn WOD

Warmup: 12 EMOM

1 – 14 alt box step-ups

2 – 6/6 db HCJ

3 – 12 split squat jumps

4 – 2 wall walks or 20 shoulder taps

Conditioning: 20 AMRAP

15/15 banded lateral steps

1:00 dbl kb front rack hold

6/6 SL box jumps

:20 L-sit or L-hang hold

3 broad jumps

15 ab wheel rollouts

02/01/22 Hybrid WOD

Warm-up: 10:00

10/7 Cal Row or Ski

5 Burpees

10 Jump Squats (consecutive – minimal height)

10 RKbs

Conditioning: 16:00 EMOM

1] 15/12 Cal Row

2] 12/9 Cal Ski

3] 9 BBJO (jump or step)

4] Rest

Strength: Time Remaining

15 Pull-ups (first 5 in 3-5 Sets + 10 in 1 set – e.g. 5 singles w/ purple band + set of 10 w/ black band)

10 BB Pendlay Rows

20 Alt Hammer Curls

1:00 Recovery Machine

02/01/22 FF WOD

Warmup: 10:00

dynamic + AMRAP:

3 front squats (build)

12 walking lunges steps

10/7 calorie bike/run

Strength: 15-20:00

front squat

5×1 at recent 1rm – 10#

*rest 2:30-3:00 between

Conditioning: 20 EMOM

1 – 8 hang squat cleans 115/85#

2 – 15/12 calorie row (rx+ 18/15)

3 – 15 AKS 53/35#

4 – 10-15 TTB (rx+ 20)

5 – rest

02/01/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

10 goblet squats

12 walking lunges steps

10/7 calorie bike/run

Conditioning: 25 EMOM

1 – 8 dbl kb front squats 35/26#s

2 – 15/12 calorie row

3 – 15 AKS 53/35#

4 – 20 situps

5 – rest

01/31/22 Hybrid WOD

Warm-up: 12:00

3:00 Machine (increasing pace every :45)

Dynamic + Amrap:

5 Front Squats

5 Back Squats (build)

10 Alt Ring/Rig/Box Pistols

Strength: 25:00 

6×2 Front Squats @90% (5% up from last week’s 7×3)
Build to smooth but heavy Back Squat single (same or heavier than last week)

Amrap Singles @90% remaining time

*Rest 1:30-2:00 b/t FS – rest as needed on BS

Time remaining:

16 DB Lunge Walk Steps (at sides – ahap)

15/15 SL BB Glute Bridges (empty to start but heavier than last week)

14 Partner Hamstring Curls

:30/:30 Adductor Plank

1/31/22 FF WOD

Warmup: 10:00

dynamic + AMRAP

5 pass thrus

5 push press (build)

100 singles

10 AKS

Strength: 15:00

push press

5×1 at recent 1rm – 5#

2:00-2:30 rest between reps

Conditioning: For Time (8:00 cap)

500m run (2:40 cap)

21 STOH 115/75#

15 box jumps overs 24/20″

9 burpee pullups (scale jumping pullups w/red pad)

*waterfall start every 3:00

Extra: 6 EMOM – core work

coach’s choice

1/31/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

5 pass thrus

10 db push press

100 singles

10 AKS

Conditioning: 2 Rounds For Time (15:00 cap)

500m run (2:40 cap)

21 DB STOH 40/30#s

15 box jumps overs 24/20″

9 burpee pullups (scale jumping pullups w/red pad)

*waterfall start every 3:00

Extra: 6 EMOM – core work

coach’s choice