Workout of the Day

07/30/22 FF WOD

Warmup: 8:00

5:00 stretch/foam roll + dynamic

Conditioning: Team of 3 or partner (35:00 cap)

150 cal C2 bike (2F+ 130)

30 burpee box jump overs

125 calorie ski (2F+ 105)

30 sand bag/dball cleans

100 calorie run

30 deadlifts (75-80% 1rm, sets of 2-3)

*1 person working at a time, other(s) resting, team of 2 can scale cals back to 130/105/85

*you can perform the workout in any order, just try to keep the movement paired with the designated calorie machine listed above it

07/29/22 Hybrid WOD

Warm-up: 6:00

10 BB Incline Bench

10 PVC Passthroughs

5 Tempo Push-ups

Strength: 20:00

2×10 Incline Bench @55%

2×8 @65%

2×6 @75%

*Maintain controlled eccentric and fast concentric throughout

Amrap remainder:

15/15 DB Lateral Raises

10 Seated DB Arnold Press

15 Banded Pullaparts

Conditioning: E10MOM for 20:00

10 Wall Walks

20 Synchro DB Strict Press (3 sets max)

30 Push-ups

400m Run (together)

50 Wall Balls (30/20)

07/29/22 FF WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 15 AMRAP

db floor press x 12

strict chin-up x 5-8 (sub banded strict or pause RR, tough)

db incline fly x 12

bb bent over row (underhand grip) x 12

Conditioning: every 10:00 x 3 rounds w/partner

800m run – together (car wash, come in opposite door you leave)

35 bb thrusters 115/75 (quick 5s, heavier than you normally would)

40 calorie Echo or AB (FF 32)

35 pullups

*strict 8:00 cap 1st round, 9:00 cap second round, 10:00 last round – if you don’t finish under the cap try to get more reps completed than the previous round

07/29/22 Burn WOD

Warmup: 8:00

3:00 machine + dynamic

Conditioning: every 10:00 x 3 rounds w/partner

800m run – together (car wash, come in opposite door you leave)

35 bb/db thrusters (quick 5s, heavier than you normally would)

40 calorie Echo or AB (FF 32)

35 pullups

*strict 8:00 cap 1st round, 9:00 cap second round, 10:00 last round – if you don’t finish under the cap try to get more reps completed than the previous round

07/29/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 6 (heavier than last week’s 8s)

1b) strict chin-ups x 7-10

2a) dbl db seated strict press x 8-10

2b) bb bent over rows x 12

Accessory: Time Remaining

banded tri ext x 12

db front raises x 12

seated dbl db curls x 12

push-up plank kb pull-through x 16 alt

07/28/22 Hybrid WOD

Warm-up: 12:00

7:00 Stretch/foam roll

Dynamic

Strength: 20:00

10/10 BB Backrack Split Squats (3030 first 5 reps/side)

*Rear foot on red pad

15/15 SL Glute Bridges

25’/25’ Walking Lunge (1 DB at side, 1 DB FR– ahap)

1 Sled Lap Drag (ahap)

Conditioning: 13:00

1:00 On :30 Off

*Use 3 machines – 3 consecutive rounds on each machine – every 1:00 is an acceleration

07/28/22 FF WOD

Warmup: 10:00

6:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 4 sets (40:00 total)

1 – 10 devils press + db box step-ups 35/25#s to 24/20″

2 – 800/700m C2 bike

3 – 20 AKS 53/35#s + 25 DU (scale to 75 singles)

4 – 30 wall balls 20/14# to 10/9′

5 – 400/325m ski

07/28/22 Burn WOD

Warmup: 8:00

4:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 3 sets (40:00 total)

1 – 10 devils press + db box step-ups 35/25#s to 24/20″

2 – 800/700m C2 bike

3 – 20 AKS 53/35#s + 25 DU (scale to 75 singles)

4 – 30 wall balls 20/14# to 10/9′

5 – 400/325m ski

07/28/22 HS S&C Program

Warmup: 10:00

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

Strength: 30:00 (15:00 1a/1b, 15:00 2a/2b)

1a) bb jump squats (empty bar) x 10 AFAP

1b) box jump (step-down) x 8 (fast reset between)

2a) pro agility (on turf) x 2 each direction

2b) overhead dball throw x 8 (15-20# dball, no medballs)

Accessory: Time Remaining (3-4 rounds)

:30 echo bike sprint

rest 1:30

:30 AR sprint

rest 1:30

:30 C2 bike sprint

rest 1:30

07/27/22 Hybrid WOD

Warm-up: 8:00

10 RKBS

10 Strict Knee Raises

:30 Hollow Hold

:30 Row (hard pace)

Core: 4:00 Tabata x 3

1] Up-down Planks

2] Elbow Plank Hip Dips

3] Elbow Plank

4] V-ups

*:30 Rest bt ea 4:00

Time remaining:

1:00 Row (sub 2:00/2:15/500m)

15 Pull-ups

1:00 Run (or 200m)

10 BB Curls (5s Eccentric – slight help from hips is OK)

*1 Sandbag clean after each exercise

07/27/22 FF WOD

Warmup: 8 AMRAP
12/9 calorie machine

5 hang muscle cleans (move to HPC)

5 strict press (move to PP or PJ)

10 pass thrus

Weightlifting: every :30 x 15:00

1 hang power clean + 1 push jerk

Conditioning: 16 AMRAP

12/9 calorie AB or Echo bike

15 deadlifts 155/115#

200m run (come in opposite door you leave)

10 power cleans (same # as DL)

07/27/22 Burn WOD

Warmup: 8 AMRAP
12/9 calorie machine

5 db HPC

5 db push press

10 pass thrus

Conditioning: 16 AMRAP

12/9 calorie AB or Echo bike

15 deadlifts (bb or Dkb)

200m run (come in opposite door you leave)

10 power cleans (bb or Dkb)

07/27/22 HS S&C Program

Warmup: 10:00

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

Strength: 30:00

1a) deadlift 4×6 (build, heavier than last week)

1b) star plank 4x :20/:20

2a) seated BB good mornings 3×12

2b) adductor side plank 3x :20/:20

Accessory: Time Remaining

sled push down/back (AHAP)

:45 bar hang

SA db farmers walk x 150/150′

ab wheel rollout x 15-20

07/26/22 Hybrid WOD

Warm-up: 10:00

5 DB Push Press (:15 hold @top after last rep)

:30 Ski (inc pace each rd)

5 PVC Passthroughs

:30 Deadhang

Strength: Push Press (18:00)

Find heavy 3RM Push Press (goal is 90-95%)

Amrap remainder:

1 Push Press + Max time descent @3RM

5 Box Jumps (max height)

10/10 Banded Pallof Press

Conditioning: 2 RFT (15:00 Cap)

400m Run

20 Dkb CJ

1000/900m C2 Bike

10 Dkb Snatches

07/26/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

12/12 banded lateral steps

8 back squats

Strength: 22:00

1) back squat – 4×8 (heavier than last week’s 10s, start mod-heavy)

*try to go every 2:00, should get :90 of rest/set

2) AMRAP

single kb goblet alt Russian step-up x 16

low banded hamstring curl x 20 (.5″ or 1″ band, face down on floor)

bb split stance RDL x 10/10

bodyweight split squat (rear foot on bench) x 10/10 (no lock-out at top)

Conditioning: 16 EMOM

1 – 12 bb front squats 115-155/75-115#

2 – 8 bar facing burpees

3 – 10-15 TTB (sub 12-15 db# sit-ups, feet anchored)

4 – :40 recovery C2 bike (men 2:00-2:10/1000m, women 2:05-2:20/1000m)

07/26/22 Burn WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

12/12 banded lateral steps

8 back squats

Strength: 12:00

AMRAP

single kb goblet alt Russian step-up x 16

low banded hamstring curl x 20 (.5″ or 1″ band, face down on floor)

bb split stance RDL x 10/10

bodyweight split squat (rear foot on bench) x 10/10 (no lock-out at top)

Conditioning: 16 EMOM

1 – 12 dbl db front rack squats

2 – 8 db facing burpees

3 – 12-15 db# sit-ups (feet anchored)

4 – :40 recovery C2 bike (men 2:00-2:10/1000m, women 2:05-2:20/1000m)

07/26/22 HS S&C Program

Warmup: 12:00

5:00 foam roll/stretch + 3:00 machine + dynamic

Strength: 30:00

1a) bench press 7×3 @ 85%

2a) bb row 3×10 (:02 pause at top)

2b) alt db bench 3×16 (keep one db locked while other works, alt every rep)

2c) standing bb reverse curl 3×12

Accessory: Time Remaining

For Quality

80 db strict press (10-15 reps/set)

60 db db snatches (10-20 reps/set)

40 hand release pushups

*compete in order, each movement completed before moving on

07/25/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Front Squats (:03 pause in bottom)

10 PVC/BB Good Mornings

10 Reverse Lunges (off red pad)

Strength: 25:00

0:00-15:00:

3 Front Squats @80% of 5 rep

4 Back Squats @~80% of 5 Rep

-Rest :30 bt FS/BS and after each set

15:00-25:00:

1-2-3 Deadstop Deadlifts @80% of 5 TnG

*Rest :20 bt rep counts and after each set

Conditioning: 5:00 EMOM x 2

5 Burpees

4 DB Front Squats

3 DB Thrusters

2 DB Devil’s Press

*1:00 Rest bt EMOMs

07/25/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 tempo pushups

5 bench

Strength: 22:00

1) bb bench press 4×8 (heavier than last week’s 10s)

2) AMRAP

12 db bench press

15 banded face pulls (1″ band on high bar)

10/7 plyo pushups (2-6″ plates, chest must touch floor)

15 db front raises

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

6-8 strict pullups (2 sets max)

200m run

8 db renegade rows (1 pushup + row R + row L = 1 rep)

07/25/22 Burn WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

5 tempo pushups

5 bench

Strength: 12 AMRAP

12 db bench press

15 banded face pulls (1″ band on high bar)

10/7 plyo pushups (2-6″ plates, chest must touch floor)

15 db front raises

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

6-8 strict pullups (2 sets max)

200m run

8 db renegade rows (1 pushup + row R + row L = 1 rep)

07/25/22 HS S&C Program

Warmup: 10:00

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

Strength: 30:00

1) box squat 7×3 @ 85%

2a) partner hamstring curls x 10

2b) db russian step-ups 3×8/8 alt (dbs at sides, drive top knee high when you stand up)

2c) kb goblet walking lunges x 50′ (AHAP)

Accessory: Time Remaining

150m AR acceleration (walking to sprint)

10 banded good mornings

10 lateral box jump overs (stay low, rebound off floor/box)

:30 plate weighted wall sit (hold in front, arms straight)