Workout of the Day

06/25/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: 18 EMOM x 2 w/4:00 rest between

A)

1 – 15/12 calorie C2 bike

2 – 100 singles (35 double unders)

3 – 12/9 calorie Ski

4 – 20 alt db snatches

5 – 3-4 wall walks

6 – rest

B)

1 – 15/12 calorie run

2 – 15 kb goblet squats

3 – 12/9 calorie Echo bike

4 – 20 situps

5 – sled push down/back (light)

6 – rest

06/24/22 Hybrid WOD

Warm-up: 8:00

10 PVC Passthroughs

10 DB Curl & Press

5 BB Strict Press

5 Burpees

Strength: 20:00

5-5-4-4-3-2+ Strict Press @75-90%

Amrap remainder:

Max DB Incline Bench (7-10 Reps)

:20 L-sit (accumulated)

Conditioning: E5MOM w/ Partner for 15:00

10 Wall Walks

20 Push-ups

30 Wall Balls (30/20#)

Max Burpees until 4:30

06/24/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) db bench press x 8

1b) banded pull-apart x 15

2a) bb push press x 8

2b) alt kb gorilla rows x 16

Accessory: time remaining

12 dball slams

200′ dbl db farmers walk

1:00 elbow plank

200′ dbl kb front rack walk

1:00 recovery machine

*:30 rest between exercises

06/24/22 FF WOD

Warmup: 3 rounds

15/10 calorie machine

10 pass thrus

10 rks

10 reverse lunges

Strength: 15 AMRAP

10 dbl db standing curls

15 db skull crushers (on floor or bench)

10/10/10 db/plate lateral raise drop sets (15#/10#/5#men/10/5/2.5#s women)

10/10 kb single arm high pull

Conditioning: 20:00 AMRAP w/partner

800m run (relay style, 400/each)

20 burpee box jump overs 24/20″

400m run (relay style, 200/each)

40 wall balls 20/14#s to 10/9′

200m run (together)

60 AKS 53/35#s

*BBJO, wall balls, AKS – 1 person working at a time

06/24/22 Burn WOD

Warmup: 3 rounds

15/10 calorie machine

10 pass thrus

10 rks

10 reverse lunges

Conditioning: 25:00 AMRAP w/partner

800m run (relay style, 400/each)

20 burpee box jump overs 24/20″

400m run (relay style, 200/each)

40 wall balls 20/14#s to 10/9′

200m run (together)

60 AKS 53/35#s

*BBJO, wall balls, AKS – 1 person working at a time

06/23/22 Hybrid WOD

Warm-up: 20:00

7:00 Stretch/foam roll

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

Amrap:

8 Alt Pistols (build in progression/weight)

10 Jump Squats into 1 Sled Lap

15/15 SL Glute Bridges

Strength: 4 Rds

8 BB Reverse Lunges (4/4 on plate + 15# plate – same wgt as last wk)

1/5 FS/BS (ahap – no pauses, build before starting working sets)

1 HEAVY Sled Lap

**Stretch remaining time

06/23/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) deadlift x 8 (build, perfect form)

1b) situps x 25

2a) strict chin-ups x 8-10 (banded strict or partner spot)

2b) banded good mornings x 12

Accessory: time remaining

partner leg curls x 8

sled push down/back (moderate-heavy, marching speed)

chin-up hold over bar or RR hold x :20 accumulated

walking lunge steps x 30

recovery 200m jog

06/23/22 FF WOD

Warmup: 10:00

6:00 stretch/foam roll + 4:00 dynamic

Conditioning: every 10:00 x 4 sets

50/38 calorie machine buy-in (3:00 cap)

30 air squats

25/15 pushups

20 box jumps 24/20″

15 front squats (1 set) 95-115/65-95#s)

10 db devils press 35-50/20-35#s

*mix the order each round if you’d like AFTER the machine

*8:00 cap each round, shoot for negative splits and work on your pacing!

06/23/22 Burn WOD

Warmup: 8:00

4:00 stretch/foam roll + 4:00 dynamic

Conditioning: every 10:00 x 3 sets

50/38 calorie machine buy-in (3:00 cap)

30 air squats

25/15 pushups

20 box jumps 24/20″

15 front squats (1 set) 95-115/65-95#s)

10 db devils press 35-50/20-35#s

*mix the order each round if you’d like AFTER the machine

*8:00 cap each round, shoot for negative splits and work on your pacing!

06/22/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

10 Strict Knee Raises

:15 L-sit Hang

:30 Ski (hard pace)

Core: 15:00 EMOM

1] 12 Ab Wheel Rollouts

2] :25/:25 Side Plank Pulses

3] :30 Ab Wheel Planj

4] 12 Alt Side Knee Raises

5] 12 V-ups

Conditioning: Time remaining

Max + 5 Pull-ups

100’ Dkb OH Carry + 10 Snatches + 100’ OH Carry ( ub)

10 BB Bent-over Rows

200’ D-ball/Sandbag Carry

400m Run

06/22/22 FF WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Weightlifting: 20:00

10:00 – technique review: hang power clean + jerk

12:00 – 20:00: 8 EMOM of 2 HPC + 1 jerk (build from light)

Conditioning: 16 AMRAP

400m run

8 power CJ 135/95#s (moderate # for fast singles)

15/12 calorie AB or Echo bike

8 c2b pullups (scale pullups/RR/jumping pullups)

06/22/22 Burn WOD

Warmup: 10:00

5:00 stretch/foam roll + 5:00 dynamic

Conditioning: 16 AMRAP

400m run

8 db power CJ

15/12 calorie AB or Echo bike

8 pullups (scale banded strict)

Extra: 8 EMOM

1 – 15/12 calorie C2 bike

2 – 20 situps

06/22/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) dbl db (at sides) 1/4 squat jumps x 10 (light #, focus on rebound)

1b) seated box jumps x 5 (reset after each)

2a) single leg banded (in j-cups) glute bridge x 10/10

2b) rebounding broad jumps x 5

*no rest between 1a/1b, rest 2:00 after 1b – no rest after 2a/2b, rest 2:00 after 2b

Accessory: time remaining

calf raise (on 45#s plate, holding 1 db, use other hand on rig for balance) x 15/15

banded skater steps x 20 (forward)

:30 sprint acceleration (treadmill)

1:00 echo/AB recovery

06/21/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) bb bench x 8 (build moderate, heavier than last week)

1b) ring rows x 12

2a) SA alt db bench x 16 (start w/ both locked out)

2b) bb bent over row x 10 (:01 pause at top)

Accessory: time remaining

band pull-aparts x 20

banded curls x 15

ski 12/8 cals

row 12/8 cals

* :30 rest between exercises, 1:30 after each round

06/21/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

3 BB Strict Press + 3 Push Press

10 Pvc Passthroughs

:30 Scap Pull-ups

Strength: Push Press (18:00)

Build to 90-95% for 2-3 singles

2×3 @85%

1xMax @80%

*5 Seated Box Jumps after each set

Conditioning: For time (16:00)

20-15-10

Burpees over Rower

250/200m Row

-Rest 2:00-

20-15-10

BJO (24/20”)

15/10 Cal Echo

FF WOD

Warmup: 3 sets

5 db RDLs

5 single arm db cuban press (light) https://www.youtube.com/watch?v=65EftOLOIuE

5 burpee broad jumps

15 second machine acceleration

Strength: 20:00

1a) segmented DL 3×8 (heavier than last week)

1b) bb z-press 3×8 https://www.youtube.com/watch?v=D73Oy2m-Uoc

2a) split stance DB RDLs 3×8/leg https://www.youtube.com/watch?v=LBzxZCUZrNA

2b) seated alt DB Arnold press 3×8/arm https://www.youtube.com/watch?v=9labIe1bmNo

Conditioning: 20 EMOM

1 – bb bench press x 10-15

2 – 12/9 calorie ski

3 – alt kb gorilla row x 12′

4 – 15/12 calorie row

5 – rest

* :45 cap on working stations

06/21/22 Burn WOD

Warmup: 3 sets

5 db RDLs

5 single arm db cuban press (light) https://www.youtube.com/watch?v=65EftOLOIuE

5 burpee broad jumps

15 second machine acceleration

Conditioning: 25 EMOM

1 – bb bench press x 10-15

2 – 12/9 calorie ski

3 – alt kb gorilla row x 12′

4 – 15/12 calorie row

5 – rest

* :45 cap on working stations

06/20/22 HS S&C Program

Warmup: 15:00

stretch/foam roll – 7:00

400m jog + dynamic – 8:00

Strength: 30:00 (15 amrap part 1, 15 amrap part 2)

1a) box squat x 8 (build moderate)

1b) banded hamstring curls x 12

2a) single leg db step-ups x 16 alt (dbs at sides)

2b) single leg RDL (bodyweight, stand on red pad, no shoes)

Accessory: time remaining

pro agility (start moderate, build each round)

100/100′ SA OH kb carry

200m jog

100/100′ SA db farmers carry

* :30 rest between exercises, 1:30 after each round

06/20/22 Hybrid WOD

Warmup: 10:00

Dynamic

Amrap:

:30 Machine (hard pace)

15/15 Banded Lateral Steps

15 Banded Air Squats

10 Split Squat Jumps

Strength:

7/7 Bulgarian Split Squats

*Same weight than last week’s 6/6

10 Alt KB/DB FR Step-ups (ahap)

15/15 SL Glute Bridges

:20/:20 SL Wall-sit

**Complete 3 rds + 4th set of BSS

Conditioning: 2 RFT (9:00 Cap)

400m Run

20/15 Cal Ski

10 Deadlift @70-80% (same wgt as last week)

06/20/22 FF WOD

Warmup: 3 sets

25’/25′ banded lateral walk

10 cyclist squats (heels on 10# plate)

10 scap pullups

Strength: 20:00

1a) bb front rack drop lunge 3×8/8

1b) strict pullups 3×7-10

2a) dual kb front rack squat 3×10

2b) incline bench db prone row 3×12 (bench on 24′ box) https://www.youtube.com/watch?v=93ZAdx24QVQ

Conditioning: 7 AMRAP x 2 w/3:00 rest between

1) 5 dbl kb/db reverse lunges/leg (10 total steps alt)

7 box jumps (step-down) 24/20″

9 pullups (sub ring rows or inverted row on bb in rack)

rest 3:00

2) 5 burpees

7 ttb or strict knee raises

9 air squats

06/20/22 Burn WOD

Warmup: 3 sets

25’/25′ banded lateral walk

10 cyclist squats (heels on 10# plate)

10 scap pullups

Conditioning: 7 AMRAP x 2 w/3:00 rest between

1) 5 dbl kb/db FR reverse lunges/leg (10 total steps alt)

7 box jumps (step-down) 24/20″

9 pullups (sub ring rows or inverted row on bb in rack)

rest 3:00

2) 5 burpees

7 ttb or strict knee raises

9 air squats

Extra: 8 EMOM

core – coach’s choice