Workout of the Day

08/06/22 WOD

Warmup: 10:00

2:00 machine + dynamic + AMRAP

10 pass thrus

12 reverse lunges

5 pushups

:30 bar hang

Conditioning: Teams of 2 or 3

150 calorie c2 bike

150 wall balls

*1 person working at a time on each movement, finish both before you move on

100 calorie ski (FF 80)

100 alt db snatches

*1 person working at a time on each movement, finish both before you move on

150 calorie run

150 calorie row

*1 persona working at a time on each movement, finish both before you move on

08/05/22 Hybrid WOD

Warm-up: 6:00

10 BB Incline Bench

10 PVC Passthroughs

10 DB Lateral Raises

Strength: 20:00

2×9 Incline Bench @55% +5-10#

2×7 @65% +5-10#

1×5 @75% +5-10#

1×5 @80%

*Maintain controlled eccentric and fast concentric throughout

Amrap remainder:

15 Bent Over DB Reverse Fly

10 BB Seated Strict Press (3030 tempo)

15 Banded Pullaparts

Conditioning: For time (20:00 Cap)

500/400m Row Relay (2x each partner)

40 Burpee Over Rower

30 Empty BB Muscle Clean + Press

40 Dips

50 Air Squat Relay (2x each partner)

08/05/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

8 ring rows

10 db skull crushers

8 bb curls

Strength: 15 AMRAP

SA db bent over row x 12/12

strict chin-ups x 8-10

standing bb curls x 21s (7bottom+7top+7full)

Conditioning: 22 AMRAP w/partner

50/35 calorie AB or Echo (mixed pairs 50)

50 SDHP 95/65#s

40/28 calorie ski (mixed 40)

40 BBJO 24/20″

30 calorie C2 bike (all pairs 30)

30 thrusters 95/65#s

08/05/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

8/5 calorie machine

10 db/bb thrusters

4 burpee box step-ups

Conditioning: 22 AMRAP w/partner

50/35 calorie AB or Echo (mixed pairs 50)

50 SDHP 95/65#s

40/28 calorie ski (mixed 40)

40 BBJO 24/20″

30 calorie C2 bike (all pairs 30)

30 thrusters 95/65#s

08/05/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 4 (heavier than last week’s 6s)

1b) strict chin-ups x 8-12

2a) SA db seated strict press x 10/10

2b) dbl db rear delt fly x 12 (light, :01 squeeze at top)

Accessory: Time Remaining

SA banded tricep ext x 20/20

db front raises x10 + db lateral riase x10

standing dbl db hammer x 12

med-ball situps x 20

08/04/22 Hybrid WOD

Warm-up: 12:00

7:00 Stretch/foam roll

Dynamic

Strength: 20:00

8/8 BB Backrack Split Squats (ahap)

*Rear foot on red pad

50’/50’ Banded Lateral Steps

25’/25’ DB FR/Sides Lunge (25’ FR and 25’ @sides – ahap)

2 Empty Sled Laps (afap)

Conditioning: 6:00 EMOM x 2

10/7 Cals

*Add 1 Cal per minute – 2 different machines each 6:00

08/04/22 FF WOD

Warmup: 10:00

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

Conditioning: every 10:00 x 4 sets

1) run 1 mile (if you don’t think you can make it, run a 1000 then 200s until 8:00)

2) 60/48 cal row + 60/48 cal C2 bike

3) run 1 mile

4) 8:00 AMRAP: 5 pullups + 10/7 pushups + 15 squats + 20 DU (sub 50 singles)

*sub for 1 mile run is 100/70 calorie AB

08/04/22 Burn WOD

Warmup: 10:00

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

Conditioning: every 10:00 x 3 sets pick 3

1) run 1 mile (8:00 cap, run 1000m (Muza bld)+ 200s if you’re not sure if you can make it)

2) 60/48 cal row + 60/48 cal C2 bike

3) run 1 mile (8:00 cap)

4) 8:00 AMRAP: 5 pullups + 10/7 pushups + 15 squats + 20 DU (sub 50 singles)

*sub for 1 mile run is 100/70 calorie AB

08/04/22 HS S&C Program

Warmup: 10:00

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

Strength: 30:00

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

1b) side elbow plank x :30/:30

2a) dbl db split stance RDLs 3×12

2b) adductor side plank 3x :25/:25

Accessory: Time Remaining

sled push down/back (heavier than last week)

1:00 accumulated bar hang

SA db farmers walk x 200/200′

single leg alt v-ups x 30

08/03/22 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap:

10 PVC Passthroughs

:30 Hollow Hold

Core: 16:00

100 Weighted Sit-ups (feet anchored)

Time remaining:

10 Ab Wheel Rollouts

20/20 Side Plank Pulses

30 Russian Twists

Time remaining:

1000/900m C2 Bike (sub 1:55/2:10)

3-4-5 Pull-ups (segmented-5s ecc-normal)

1:00 Weighted Elbow Plank

5 C2B Chin-ups

10 Alt DB Snatches (ahap)

08/03/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 strict press

5 push press

Strength: 20:00

1) push press – 4×8 (start tough, build in weight)

*rest 1:30 between sets

AMRAP

seated dbl db strict press x 8-10 (back supported w/titan box on bench against rig)

db raise superset – lateral raise x 10-15 + front raise x 10-15 (no rest between)

bb upright row x 12-15

Conditioning: 5 rounds for time (18 cap)

400m run (return opposite door you exit, stay off sidewalk)

20 alt db snatches 50/35#s

15 TTB (sub 10 situps + 16 alt SL V-Ups)

10 burpees to 6″ target

08/03/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 strict press

5 push press

Strength: 12:00

AMRAP

seated dbl db strict press x 8-10 (back supported w/titan box on bench against rig)

db raise superset – lateral raise x 10-15 + front raise x 10-15 (no rest between)

bb upright row x 12-15

Conditioning: 5 rounds for time (18 cap)

400m run (return opposite door you exit, stay off sidewalk)

20 alt db snatches 35/25#s

15 TTB (sub 10 situps + 16 alt SL V-Ups)

10 burpees to 6″ target

08/03/22 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 split jumps x 10 AFAP

1b) lateral box jumps x 10 (stay low, rest on floor, tap box at top)

2a) broad jump x 6 (land soft, rebound, no pauses)

2b) med-ball slam (on red pad) x 20 (catch and rebound fast, should be explosive)

Accessory: Time Remaining (3-4 rounds)

:30 treadmill sprint

rest 1:30

:30 echo sprint

rest 1:30

:30 max squat jumps

rest 1:30

08/02/22 Hybrid WOD

Warm-up: 10:00

5 BB Push Press (pause at top Every rep)

:30 Ski (inc pace each rd)

5 PVC Passthroughs

10/10 Arm Circles (2.5-10#/hand)

Strength: Push Press (18:00)

2 Push Press (5s Hold at top + Max time descent @90% of 3RM)

10 DB Bench Press (ahap ub)

100’/100’ DB OH Carry

Conditioning: E2MOM for (16:00 Cap)

A] 5 BBJO (24/20”)

10 BJO

15 DB/KB Cleans

B] 200m Run

08/02/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

10 banded good mornings

6 back squats

Strength: 22:00

1) back squat – 4×6 (heavier than last week’s 8s, start mod-heavy)

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

2) AMRAP

double kb front rack wall sit x :30

partner hamstring curls x 8-12

db goblet squat x 8 (:02 down + :02 pause at bottom)

Conditioning: 16 EMOM

1 – 15 deadlifts 135/95#

2 – 12 front squats (same weight)

3 – 9 STOH (same #, this movement will determine the weight you can use for the WOD)

4 – :40 recovery C2 bike

08/02/22 Burn WOD

Warmup: 3 sets

12/9 calorie machine

10 alt cossack squats

10 banded good mornings

6 back squats

Strength: 12:00

AMRAP

double kb front rack wall sit x :30

partner hamstring curls x 8-12

db goblet squat x 8 (:02 down + :02 pause at bottom)

Conditioning: 16 EMOM

1 – 15 deadlifts

2 – 12 front squats (same weight)

3 – 9 STOH (same #, this movement will determine the weight you can use for the WOD)

4 – :40 recovery C2 bike

*dbs or bb for wod, your choice*

08/02/22 HS S&C Program

Warmup: 12:00

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

Strength: 30:00

1a) bench press 8×2 @ 90%

2a) dbl db row 3×10

2b) SA db bench press 3×12/12 (just one db)

2c) standing dbl db hammer curl 3×12

Accessory: Time Remaining (18:00 cap)

For Quality

90 db weighted sit-ups (feet anchored)

60 push-ups

30 pull-ups

*compete in order, each movement completed before moving on

08/01/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

5 Front Squats (:03 pause in bottom)

10 PVC/BB Good Mornings

10/10 SDB RDL

Strength: 25:00

0:00-15:00:

3-2-1 Front Squats @80% of 5 rep

4-3-2 Back Squats @~80% of 5 Rep

*Same weights as last week – Rest :15 bt ladder reps and :30 after each completed ladder

15:00-25:00:

3-4-5 Deadstop Deadlifts @80% of 5 TnG

*3 = segmented, 4 = 5s eccentric, 5 = TnG

**Same weight as last week

Conditioning: For time (10:00 Cap)

15 Devil’s Press

30 Wall Balls (30/20)

45/35 Cal Echo

30 Wall Balls (30/20)

5 Man Makers

08/01/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

5 bench

Strength: 22:00

1) bb bench press 4×6 (heavier than last week’s 8s)

2) AMRAP

15 db bench press

10 pause ring rows

20 banded tricep ext (pvc + band)

10 db cuban press (light – keep elbows still while rotating shoulders)

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

12 pullups (rx+ 5 BMU or 10 C2b pullups)

15/12 calorie Echo or AB

12 dbl db/kb snatches (dbs/kbs both from floor each rep)

08/01/22 Burn WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

5 bench

Strength: 12:00

AMRAP

15 db bench press

10 pause ring rows

20 banded tricep ext (pvc + band)

10 cuban press

Conditioning: 15 AMRAP

15/12 calorie row/ski (alternate rounds)

12 pullups

15/12 calorie Echo or AB

12 dbl db/kb snatches (dbs/kbs both from floor each rep)

08/01/22 HS S&C Program

Warmup: 10:00

dynamic + AMRAP

5 tempo squats + 5 jump squats

8 calorie bike

10 reverse lunges

Strength: 30:00

1) box squat 8×2 @ 90% (NO BOUNCING or ROCKING OFF BOX)

2a) dbl db split stance RDL x 8/8

2b) dbl kb front rack squats x 8 (:02 pause at bottom)

2c) bb back rack reverse lunges (off 4-6″ plates) x 16 alt

Accessory: Time Remaining

200m AR acceleration (walking to sprint)

10 alt cossack squats (keep heel down on working leg)

16 alt skater jumps (in place + :01 pause at landing)

:30 dbl kb front rack wall sit