Workout of the Day

08/13/22 WOD

Warm-up: 10:00

Dynamic + Movement Prep

E5MOM for 40:00 w/ Partner

A] 40/30 Cal Machine

30 BB Hang Clusters (5s b&f)

B] 20 Synchro Burpees

20 Pull-ups – 16 C2B – 12 BMU

40 Squats – 20 Pistols

08/13/22 Hybrid WOD

Warm-up: 8:00

10 BB Incline Bench

5 PVC Passthroughs

:30 Scap Pull-ups

:30 Ski

Strength: 16:00

2×8 Incline Bench @65%+

2×6 @70-75%

1×5 @80%

1×4 @85%

1×3+ (ahap)

*Maintain controlled eccentric and fast concentric throughout

10 Ab Wheel Rollouts bt sets

Conditioning: FT w/ Partner (20:00 Cap)

3 Rounds:

30 DB Hang CJ

400m Run Relay (200m Each)

2 Rounds:

10 Wall Walks

30 Push-ups

1 Round:

40 DB Devil’s Press

08/12/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 ring rows (move to 2-3 strict pullups)

5 pushups

arm circles forward/backwards x :30

Strength: 15 AMRAP

close grip bench press x 8-10

standing alt db hammer curls x 20

SA banded tri ext x 20/20

alt kb gorilla row x 16

Conditioning: 20:00 AMRAP w/partner

40 dbl kb push press (only use dbs if not enough kbs)

40 calorie row (FF 30)

10 wall walks (1 ww = 12 pu shoulder taps)

40 dbl db snatch (from floor)

40 calorie run

10 rope climbs (1 RC = 3 tough rope walks)

08/12/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 ring rows (move to 2-3 strict pullups)

5 pushups

arm circles forward/backwards x :30

Conditioning: 22:00 AMRAP w/partner

40 dbl kb push press (only use dbs if not enough kbs)

40 calorie row (FF 30)

10 wall walks (1 ww = 12 pu shoulder taps)

40 dbl db snatch (from floor)

40 calorie run

10 rope climbs (1 RC = 3 tough rope walks)

08/12/22 HS S&C WOD

Warmup: 8:00

3:00 machine + dynamic

Strength: 30:00

1a) bb push press x 3 (heavier than last week’s 4s)

1b) strict pull-ups x 8-12

2a) seated arnold press x 10

2b) band pull-apart x 20

Accessory: Time Remaining

db skull crushers x 15

seated dbl db lateral raise x 15-20

standing bb curl x 10-12

SL alt v-up x 20

08/11/22 Hybrid WOD

Warm-up: 12:00

7:00 Stretch/foam roll

Dynamic

Strength: 22:00

3 Sets:

8/8 BB Backrack Split Squats (first 4 reps 3030 tempo)

*Rear foot on red pad – try to use same weight as last week

10 Partner Hamstring Curls

2-3 Sets:

50’ BB Backrack Walking Lunge

20 Banded Hamstring Curls

Conditioning:

In a 3:00 minute window complete:

45/35 Cals

*Pick 3 Different Machines – 1:00 rest between 3:00 windows

08/11/22 FF WOD
Warmup: 10:00

6:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 5 sets (20 rounds – 40:00)

1 – 925/850m C2 bike

2 – 8 dbl db HCJ + 15 wall balls 20/14# to 10/9′

3 – 400/325m ski

4 – 20 OHS 75/55#s (sub dbl kb front rack squat if you can’t do 45/35# perfectly)

5 – 400/325m row

*1:30 cap on all working stations

*work on your pacing, if you can’t perform the prescribed reps that’s okay, perform the same amount every round then – BE CONSISTENT

08/11/22 Burn WOD
Warmup: 10:00

6:00 foam roll/stretch + dynamic

Conditioning: every 2:00 x 3 sets (15 rounds – 30:00)

1 – 925/850m C2 bike

2 – 8 dbl db HCJ + 15 wall balls 20/14# to 10/9′

3 – 400/325m ski

4 – 20 OHS 75/55#s (sub dbl kb front rack squat if you can’t do 45/35# perfectly)

5 – 400/325m row

*1:30 cap on all working stations

*work on your pacing, if you can’t perform the prescribed reps that’s okay, perform the same amount every round then – BE CONSISTENT

08/11/22 HS S&C Program

Warmup: 10:00

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

Strength: 30:00

1a) deadlift 4×2 (build, heavier than last week’s 4s)

1b) weighted elbow plank 3×1:00

2a) bb RDL 3×15

2b) adductor side plank 3x :30/:30

Accessory: Time Remaining

sled push down/back (heavier than last week)

1:15 accumulated bar hang

mixed weight farmers carry x 400′ (200′ then switch hands, 15-20# difference/hand)

ab wheel rollout x 12-15

08/10/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

10 PVC Passthroughs

10 Strict Knee Raises

10 Ring Rows

:30 Machine

Amrap until 12:50/4:50:

40 Prisoner Sit-ups (feet anchored)

800/400m Run (alternate rounds)

1:00 Hollow Hold (accumulated)

4-5-6 Pull-ups (segmented-5s ecc-normal)

40 SL Alt V-ups

10 C2B Chin-ups (2-3 Sets)

40/40 Side Plank Pulses

40/30 Cal C2 Bike

*Stretch Remaining 10:00

08/10/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 strict press

5 push press

Strength: 20:00

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

*rest 1:30 between sets

AMRAP

seated db lateral raise x 10-15

standing dbl db push press x 8-10 (AHAP)

bb front raise x 10-12 (small help from hips on concentric okay)

Conditioning: 4 rounds for time (18 cap)

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

10 devils press 35/25#s

12/9 calorie Echo or AB

15 pullups (sub jumping or RR)

08/10/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

6/4 calorie Echo or AB

5-8 ring rows

Conditioning: 4 rounds for time (18 cap)

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

10 devils press 35/25#s

12/9 calorie Echo or AB

15 pullups (sub jumping or RR)

Extra: Time Remaining

core work – coach’s choice

08/10/22 HS S&C Program

Warmup: 8:00

3:00 machine + dynamic

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

1a) dbl db 1/4 jump squat x 8 + 5 broad rebounding broad jumps

1b) banded lateral steps x 20/20

2a) pro agility x 2 (different start each time)

2b) d-ball throw overhead (behind you) x 6

Extra: 12:00

12 sets

:15 bike sprint (AB or Echo – no C2)

:45 rest

08/09/22 Hybrid WOD

Warm-up: 12:00

6:00 Stretch/Foam Roll

6:00-12:00:

5 BB Push Press (2 breaths at top of Every rep)

5 PVC Passthroughs

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

Strength: Push Press (18:00)

3-2-1 Push Press @90% of 3RM

*Rest :30 bt rep counts – 5s Hold at top + Max time descent on 2-1

8 DB Bench Press (ub – heavier than last week’s 10)

200’ Sandbag Carry

Conditioning: 2 RFT (14:00 CAP)

15/10 Cal Echo

12 Burpees

9 Dkb/Ddb Snatches

200m Run

15 Dkb/Ddb Cleans

10 Dkb/Ddb Stoh

08/09/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

10 alt cossack squats

10 pvc good mornings

5 back squats

Strength: 22:00

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

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

2) AMRAP

double kb front rack reverse lunges x 16 alt

dbl db split stance RDL x 8/8

HEAVY DB goblet front squat x 10

Conditioning: 16 EMOM

1 – 12 deadlifts 155/105# (heavier than last week)

2 – 10 front squats

3 – max lateral burpees over bar (goal 10-15)

4 – rest

08/09/22 Burn WOD

Warmup: 3 sets

12/9 calorie machine

10 alt cossack squats

10 pvc good mornings

5 back squats

Strength: 15:00

AMRAP

double kb front rack reverse lunges x 16 alt

dbl db split stance RDL x 8/8

HEAVY DB goblet front squat x 10

Conditioning: 16 EMOM

1 – 15 deadlifts 155/105# (heavier than last week)

2 – 10 front squats

3 – max lateral burpees over bar (goal 10-15)

4 – rest

*DB or BB – heavier than last week

08/09/22 HS S&C Program

Warmup: 12:00

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

Strength: 30:00

1a) bench press 8×1 @ 95-97%

2a) bb db row 3×10

2b) SA alt db bench press 3×16 (keep one locked out while other works)

2c) standing bb curl 3×12

Accessory: Time Remaining (18:00 cap)

For Quality

80 alt SL v-ups

60 bench press @ 50% bw (sets of 8-10 to start

30 strict chin-ups

*compete in order, each movement completed before moving on

08/08/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

2/4 Front/Back Squats (build)

10 PVC/BB Kang Squats

15 RKbs

Strength: 25:00

0:00-15:00:

1-2-1-3 Front Squats @85-90% of 5 rep

1-2-1-3 Back Squats @~85% of 5 Rep

*All singles must have 5s eccentric – Rest :15 bt ladder reps and :30 after each completed ladder

15:00-25:00:

2-3-4 Deadstop Deadlifts @85% of 5 TnG

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

**Same split as last week

Conditioning: For time (10:00 Cap)

100 BJO

*EMOM NOT including 0:00 until Completion: 5 Wall Balls (30/20)

08/08/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

8 bench

Strength: 20:00

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

2) AMRAP

12 db incline bench press

12 skull crushers (on floor)

12-15 close grip tricep pushups (parallette bars)

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

Conditioning: 15 AMRAP

300/250m ski

12 TTB

12 power cleans 135/95#s (singles)

30 double unders (scale to 75 single unders)

08/08/22 Burn WOD

Warmup: 2 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

10-15 db bench

Strength: 12:00

AMRAP

12 db incline bench press

12 skull crushers (on floor)

12-15 close grip tricep pushups (parallette bars, or bb in rack to scale)

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

Conditioning: 15 AMRAP

300/250m ski

12 TTB or 20 situps

12 bb or db power cleans

30 double unders (scale to 75 single unders)

08/08/22 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 8×1 @ 95-97% (NO BOUNCING or ROCKING OFF BOX)

2a) bb RDL x 8/8

2b) single DB heavy goblet squat x 10 (:01 pause at bottom)

2c) db (at sides) walking lunges x 50′

Accessory: Time Remaining

100m sprint on AR

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

20 alt high knees on wall (focus on forward lean, stay on balls of BOTH feet)

:30/:30 SL wall sit (body weight)