Workout of the Day

08/20/22 WOD

Warmup: 10:00

dynamic + AMRAP

10 pass thrus

15/15 banded lateral steps

3 yoga pushups

8 alt curtsy squats

8-10 bb strict press

Conditioning: 35 AMRAP (partners or group of 3)

A)150 calorie C2 bike

100 hang power cleans (bb or dbs, sets of 5-8)

B)125 calorie ski

100 sumo DL high pull (bb or kb, sets of 8-10)

C)100 calorie run

100 front squats (bb or dbl db, sets of 8-10)

*2 people working at a time, finish both movements before moving on

*partners (C2=125, ski=100, run=75, reps stay the same for HPC/SDHP/FS)

08/19/22 Hybrid WOD

Warm-up: 8:00

Dynamic + Amrap:

10 BB Incline Bench

5 PVC Passthroughs

:30 Scap Pull-ups

Strength: 16:00

2×5 @80% (same weight as last week’s 1×5)

3×3+ (ahap – 1st set max reps)

*Maintain controlled eccentric and fast concentric throughout

20 Weighted Sit-ups after each set (feet anchored)

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

100/80 Cal Ski Buy-in:

30-30-30

Push-ups

30-20-10

BBJO (24/20”)

16-12-8

Wall Walks

08/19/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 ring rows

10 alt db snatches

5 burpees

Strength: 15 AMRAP

bb reverse curl x 12

dips x 12-15 (dip bar/bench/box)

incline dbl db curl x 10

close grip tricep pushups (paralletes or low bar, knee height) x 12-15

Conditioning: 18 AMRAP w/partner

800m run (together, car wash and back)

30 TTB (sub db weighted situps 10-15#s, feet anchored)

40/30 calorie AB or Echo bike

30 burpee box jump overs 24/20″

40/30 calorie row

08/19/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 ring rows

10 alt db snatches

5 burpees

Conditioning: 24 AMRAP w/partner

800m run (together, car wash and back)

30 TTB (sub db weighted situps 10-15#s, feet anchored)

40/30 calorie AB or Echo bike

30 burpee box jump overs 24/20″

40/30 calorie row

08/19/22 High School S&C WOD

Warmup: 10:00

dynamic + AMRAP

5 box squats (build)

12 walking lunges

5 jump squats (bodyweight)

Strength: 20:00 AMRAP

10 back squats (moderate)

50′ db walking lunges (at sides)

10 partner leg curls

12 alt dbl kb front rack step-ups

Conditioning: 16 EMOM

1 – 200m run (treadmill)

2 – 16 alt db snatches

3 – 10 burpees

4 – 16 situps

Extra: For Time

100 bb strict press (set of 10 at a minimum)

*every time you break = 3 db devils press

08/18/22 Hybrid WOD

Warm-up: 12:00

7:00 Stretch/foam roll

Dynamic

Strength: 22:00

3 Sets:

6/6 BB Backrack Split Squats

*Rear foot on red pad – heavier than last week

15 DDB RDL

2-3 Sets:

50’ BB FR Walking Lunge (try to use same weight as backrack last week)

12 Partner Hamstring Curls

Conditioning: 3.5 Rounds

0:00-1:30:

25/18 Cal Machine

1:30-3:00:

200m Run

*Use 4 different machines

08/18/22 FF WOD

Warmup: 8:00

foam roll/stretch 5:00 + dynamic

Conditioning: 10:00 x 4

1) 8 AMRAP – Jumping Cindy (5 pullups + 10/7 pushups + 15 squats + 30 singles)

2) 8 EMOM

E – 15/12 calorie C2 bike

O – 8 dbl kb HCJ 53/35#s

3) 8 AMRAP – 2 WW + 4 devils press + 6 thrusters 35/35#s

4) 8 EMOM

E – 13/10 calorie ski

O – 12 box jump overs 24/20″

08/18/22 Burn WOD

Warmup: 8:00

foam roll/stretch 5:00 + dynamic

Conditioning: 10:00 x 3 (pick 3)

1) 8 AMRAP – Jumping Cindy (5 pullups + 10/7 pushups + 15 squats + 30 singles)

2) 8 EMOM

E – 15/12 calorie C2 bike

O – 8 dbl kb HCJ 53/35#s

3) 8 AMRAP – 2 WW + 4 devils press + 6 thrusters 35/35#s

4) 8 EMOM

E – 13/10 calorie ski

O – 12 box jump overs 24/20″

08/18/22 High School S&C WOD

Warmup: 8:00

5:00 stretch + 3:00 dynamic

Testing: 15:00

bar hang max time

situps 1:00 max reps

Extra: 20:00 AMRAP (as many rounds as possible)

5 pullups or RR

7 pushups

15 squats

5 calorie echo bike

08/17/22 Hybrid WOD

Warm-up: 17:00

Dynamic + Amrap until 10:00:

10 PVC Passthroughs

10 Strict Knee Raises

10 Ring Rows

:30 Machine

@10:00-17:00

100 Prisoner Sit-ups

Amrap until 12:50/4:50:

•10 V-ups (feet off ground) + :30 Hollow Hold + 10 V-ups

•5-6-7 Pull-ups (segmented-5s ecc-normal)

•1:00 Accumulated L-sit (rings/parallettes/hang)

•Max C2B Chin-ups

•:15 Adductor Side Plank + 15 Pulses (per side)

•2:00 Revovery Machine

*Stretch Remaining 10:00

08/17/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

5 strict press

5 push press

Strength: 20:00

1) push press – 4×2 (start tough, build in weight, finish heavier than last week)

*rest 2:00 between sets

AMRAP

seated dbl db arnold press x 8-10

kneeling db/plate lateral raise x 12-15

bb strict press x 15-20 (light and controlled)

Conditioning: 4 rounds for time (18 cap)

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

15 push jerks

15 wall balls 20/14#s to 10/9′

15 AKS 53/35#s

08/17/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

100m run

10 RKS

8 wall balls

Conditioning: 4 rounds for time (18 cap)

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

15 push jerks

15 wall balls 20/14#s to 10/9′

15 AKS 53/35#s

08/17/22 High School S&C WOD

Warmup: 10:00

foam roll/stretch + dynamic + movement prep

Testing: 35:00

broad jump 10:00

10yd dash 10:00

pro agility 15:00

Extra: time remaining

bench press x 10 (moderate)

db curls x 16 alt (light/mod)

db skull crushers x 10 (light/mod)

08/16/22 Hybrid WOD

Warm-up: 12:00

6:00 Stretch/Foam Roll

6:00-12:00:

5 BB Push Press

5 PVC Passthroughs

10 Plate/DB Cuban Press

Strength: 18:00

6 Push Press @90% of 3RM

*As few sets as possible

15 BB Reverse Curls

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

20 Banded Pull-aparts

Conditioning: 16:00 Amrap

1 Mile Run (10:00 Cap)

Amrap remainder:

5 DB Devil’s Press

7 Push-up + Renegade Row (per side)

9 DB Stoh

08/16/22 FF WOD

Warmup: 3-4 sets

12/9 calorie machine

16 walking lunges

10 pvc good mornings

5 back squats

Strength: 22:00

1) back squat – 4×2 (heavier than last week’s 4s, start mod-heavy)

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

2) AMRAP

dbl db walking lunges (at sides) x 50′

partner leg curls x 8-10

dbl kb front rack wall sit x :30

Conditioning: 16 EMOM

1 – 10 deadlifts 165/115# (heavier than last week)

2 – 8 front squats

3 – max calorie machine (goal 18/14+)

4 – rest

08/16/22 Burn WOD

Warmup: 3-4 sets

12/9 calorie machine

16 walking lunges

10 pvc good mornings

8 goblet squats

Strength: 12:00

AMRAP

dbl db walking lunges (at sides) x 50′

partner leg curls x 8-10

dbl kb front rack wall sit x :30

Conditioning: 16 EMOM

1 – 10 deadlifts bb or dbs

2 – 8 front squats bb or dbs

3 – max calorie machine (goal 18/14+)

4 – rest

08/16/22 High School S&C – Testing Week

Warmup: 10:00

foam roll/stretch + dynamic

Testing: 30:00

bench press – 20:00

strict pullups – 5-8:00

max pushups – 5-8:00

Extra: every 2:00 x 8 sets

200m run

08/15/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

2/4 Front/Back Squats (build)

10 PVC/BB Kang Squats

10/10 KB/DB Suitcase Deadlifts

Strength: 25:00

0:00-15:00:

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

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

*1=segmented, 2= 5s eccentric, 3= normal

15:00-25:00:

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

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

**Minimal rest throughout entire 25:00

Conditioning: 3 RFT (9:00)

15/10 Cal Echo

12 Wall Balls (30/20)

9 BJO (30/24”)

08/15/22 FF WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

5 bench

Strength: 18:00

1) bb bench press 4×2 (heavier than last week’s 4s)

2) AMRAP

12 db bench press

12 bb skull crushers

15/12 pushups

Conditioning: 15 AMRAP

400/300m row

8 power CJ 135/95#s

300/200m ski

8 burpee box jump overs 24/20″

12/9 calorie Echo bike

08/15/22 Burn WOD

Warmup: 3 sets

12/8 calorie ski

10 pass thrus

10 band pull-aparts

5 bench

Strength: 12:00

2) AMRAP

12 db bench press

12 bb skull crushers

15/12 pushups

Conditioning: 15 AMRAP

400/300m row

8 power CJ 95/65# or 35/25# dbs

300/200m ski

8 burpee box jump overs 24/20″

12/9 calorie Echo bike

08/15/22 High School S&C – Testing Week

Warmup: 10:00

foam roll/stretch + dynamic

Testing 30:00

20:00 – find a 1rm box squat

10:00 – find a max standing broad jump

Extra: Time Remaining

db walking lunges x 50′

partner hamstring curls x 8-10

calf raise x 15/15 (on 45# plate)

calorie Echo x :15 max