Workout of the Day

06/04/22 WOD

Warmup: 10:00

5:00 – stretch

5:00 – dynamic

Conditioning: 40 EMOM

1 – C2 bike 15/12 calories

2 – 20 alt db snatches 35/25#s

3 – Ski 12/9

4 – 12 alt single KB step-ups 53/35#s (hold however)

5 – AB 12/9 calories

6 – 3-4 wall walks (sub 1ww = 12 pushup shoulder taps)

7 – Row 15/9 calories

8 – REST

06/03/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

5 Diamond Push-ups

10 Alt DB Strict Press

5 Burpees

Strength: 18:00

-Build to a 1RM Strict Press-

Amrap:

5-6 DB Bench Press (ahap) — Into 10 Incline DB Bench

10 Alt L-sit Leg Extension (slight pause @top)

1 Pike HSW Box Lap

Conditioning: 4 RFT w/ Partner (20:00 Cap)

200m Run

10 Pull-ups

10 DB/KB Hang CJ

16/12 Cal Ski

4 Wall Walks

4 Rope Walks

12/9 Cal AB

*Alt exercises

06/03/22 FF WOD

Warmup: 5:00

dynamic

Strength: 15 AMRAP

incline db curls x 12

bb floor press x 12

zottman curls x 8 https://www.youtube.com/watch?v=wrjEdVZrkhk

db bench press x 8/8 (keep one arm locked out while other does 8 reps, then switch)

Conditioning: For Time w/ a Partner (20 cap)

100 STOH 115/75#

30 calorie machine (FF 20

80 front squats

30 calorie machine

60 hang squat cleans

30 calorie machine

40 hang clusters (hang squat clean + thruster)

30 calorie machine

20 overhead squats (sub front squats 155/105#)

30 calorie machine

06/03/22 Burn WOD

Warmup: 5:00

dynamic

Conditioning: For Time w/ a Partner (25 cap)

100 DB STOH

30 calorie machine (FF 20

80 front squats

30 calorie machine

60 hang squat cleans

30 calorie machine

40 hang clusters (hang squat clean + thruster)

30 calorie machine

20 burpees to 6″ target

30 calorie machine

06/02/22 Hybrid WOD

Warm-up: 18:00

5:00 Stretch/foam roll

3:00 Machine (easy-mod-hard pace ea min)

Amrap:

1 Empty Sled Lap

5 Back Squats (stand up as fast as possible)

10 Alt Box Step-ups

16 Alt Goblet Walking Lunges (build)

Strength: 4 Rds

10 BB Reverse Lunges (5/5 on plate + 15# plate – same wgt as last wk)

Accumulate 10 Alt Pistols (:05 pause in bottom of each rep)

*Scale with rings/rig at parallel

3 Paused Back Squats @lunge weight (:10 pause in bottom – does NOT have to be ub)

**Stretch remaining time

06/02/22 FF WOD

Warmup: 12:00

5:00 foam roll/stretch

dynamic

2:00 machine

Conditioning: 8:00 x 4 w/3:00 rest between

1) 8 AMRAP

15 bb hang snatches 45/35#s

30 double unders (100 singles)

15/10 pushups

2) 8 EMOM

E – 15 wall balls

O – 12/9 calorie Echo or AB (rx+ 15/12)

3) 8 AMRAP

15 deadlifts 135/95# (rx+ 185/125#)

30 SL alt v-ups

15 squats

4) 8 EMOM

E – 5 dbl db devils press 35/25#s (rx+ 50/35#s)

O – 15 box jump overs 24/20″ (rx+ 30/24″ x 10)

06/02/22 Burn WOD

Warmup: 12:00

5:00 foam roll/stretch

dynamic

2:00 machine

Conditioning: 8:00 x 4 w/3:00 rest between (Burn pick 3)

1) 8 AMRAP

15 bb hang snatches 45/35#s

30 double unders (100 singles)

15/10 pushups

2) 8 EMOM

E – 15 wall balls

O – 12/9 calorie Echo or AB

3) 8 AMRAP

15 deadlifts 135/95#

30 SL alt v-ups

15 squats

4) 8 EMOM

E – 5 dbl db devils press 35/25#s

O – 15 box jump overs 24/20″

06/01/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Active Hang

:30/:30 Star Plank

Core: 15:00 Amrap

16 Alt Side Knee Raises

12/12 Side V-ups

8 Dkb OH Sit-ups

:45 Dkb OH March

Extra: 3 Rds

4 Push Press (start at 70-75% and build to 85%+)

250m Row (High Pace)

8 D-ball/Sandbag to Shoulder

250m Ski (High Pace)

06/01/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll

2:00 machine

2 sets

8 bb strict press

10 pass thrus

Strength: 15 AMRAP

8 bb strict press (:02 eccentric every rep)

10 dbl db bent over row

8/8 kb high pull (light-moderate

15 band pull-aparts

Conditioning: every 5:00 x 5 sets

2:15 machine (increase pace every :45, low-mod-tough)

15 dbl db/kb push press

12 no-pushup burpees https://www.youtube.com/watch?v=2r2YKyTssns

machine easy pace until 4:30

06/01/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

2:00 machine

2 sets

8 bb strict press

10 pass thrus

Conditioning: every 5:00 x 6 sets

2:15 machine (increase pace every :45, low-mod-tough)

15 dbl db/kb push press

12 no-pushup burpees https://www.youtube.com/watch?v=2r2YKyTssns

machine easy pace until 4:30

05/31/22 Hybrid WOD

Warmup: 10:00

2:00 Machine + Amrap:

10 Cyclist Goblet Squats

:30 Wall-sit

50 Single Unders (move to 25/25)

Strength:

10/10 Bulgarian Split Squats + 10/10 BW BSS

*Same weight as last week’s 8/8

8 BB Glute Bridges (ahap)

:15/:15 SL Wall-sit x 4/3/2

**Complete 3 rds + 4th set of BSS

Conditioning: 10:00 EMOM

3 Deadlift @70-80%

*Machine remaining time – goal is 8/6+ cals each minute

05/31/22 FF WOD

Warmup: 8:00

dynamic + AMRAP:

1:00 machine

10 kb goblet squats

10 alt cossack squats

Strength: 20:00 (3-4 rounds)

dbl kb front squats x 8 (:02 down, :01 pause at bottom) https://www.youtube.com/watch?v=gG7MY1LP2as

barbell glute bridge x 12

https://www.youtube.com/watch?v=JHpbbuuuKE8

alt. dbl db reverse lunge x 16

https://www.youtube.com/watch?v=c1OSIZu_2AI

single arm suitcase deadlift x 8/8

https://www.youtube.com/watch?v=FSAhSuPEfPU

Conditioning: 16 EMOM

E – 5/5 single arm db hang CJ – 6/6 hang db snatch

O – machine :30 (HARD EFFORT – echo/AB/row/run)

*first 4 sets perform db hang CJ, second 4 sets perform db hang snatches

05/31/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP:

1:00 machine

10 kb goblet squats

10 alt cossack squats

Strength: 12:00 (2 rounds)

dbl kb front squats x 8 (:02 down, :01 pause at bottom) https://www.youtube.com/watch?v=gG7MY1LP2as

barbell glute bridge x 12

https://www.youtube.com/watch?v=JHpbbuuuKE8

alt. dbl db reverse lunge x 16

https://www.youtube.com/watch?v=c1OSIZu_2AI

single arm suitcase carry x 8/8

https://www.youtube.com/watch?v=FSAhSuPEfPU

Conditioning: 12 EMOM

E – 5/5 single arm db hang CJ – 6/6 hang db snatch

O – machine :30 (HARD EFFORT – echo/AB/row/run)

*first 3 sets perform db hang CJ, second 3 sets perform db hang snatches