Workout of the Day

Friday 9.23.22

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 world’s greatest

10 air squats

5 up dog to down dog

5 sit-ups

5 Kip Swings

3 toes to bar

Then…

BB Warmup + Power Clean + Squat Clean

STRENGTH

Make up day

Or

Find a 1 Rep Max Clean

WOD

15 min AMRAP

5 Power Cleans 95/65

5 Front Squats

5 Vups

5 Toes to Bar

NOT OPTIONAL POST WOD

5-10 min foam roll/lax ball/mobility for Rx today

Thursday 9.22.22

WARMUP

3 min cardio

10 v-sit rollovers

Then…

1 min each: up dog, down dog, pigeon pose, Childs pose, walk hands to left/right

STRENGTH

Strict Press

*Off of your training max (.90 1RM)

5@65%

5@75%

5+@85%

Partner WOD- Recovery @ 60-70 RPE

1000m Row

100 walking lunges

100 mountain climbers

100 Renegade DB Rows

100 Russian Twists

1000m Bike

*One partner is resting, while the other is working. Divide work however you’d like. Complete the work with any Rep scheme, in any order.

OPTIONAL POST WOD

400m Run (add a vest if you’d like)

Wednesday 9.21.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 Plate Thrusters

10 lateral plank walks

5 KB Deadlift

5 KBS

5 Ring Rows

Then…

BB Warmup + Hang P Snatch

STRENGTH

Deadlift

*Off of your training max (90% 1RM)

5 @ 65%

5 @ 75%

5+ @ 85% (as many reps as possible in good form)

WOD

“CFR Chaos”

Run or Row

Double Unders

Wallballs 20/14

Hang Power Snatch 75/55

Ring Rows

Push-ups

Run or Row

Our version of “Chaos” from the Games! Yes, I know there is no rep count. That’s on purpose. 😊 You will go out for your run, and when you get back your coach will have written the reps for the second movement up on the board. When the first person finishes the second movement, the coach will write up the rep count for the 3rd movement, and so on. You will not know the amount of work you are about to do! Do you go all out? Do you save some energy? Who knows?!

OPTIONAL POST WOD

2x

25’ Handstand Walk or :30 Handstand Hold

:30 Ring L-sit

Tuesday 9.20.22

Wendler 5-3-1

WARMUP

10 min AMRAP

1 min cardio

3 inchworms w/ pushup

10 plate thrusters

10 halos

10 sit-ups

10 bent rows (light)

Then..

:30 Thread the Needle

:30 Shoulder T Stretch

STRENGTH

Bench Press

*Off of your training max (90% 1RM)

5 @ 65%

5 @ 75%

5+ @ 85% (as many reps as possible with good form)

WOD

AMRAP 20 min
Min 1: Bike
Min 2: Ab Mat Sit Up
Min 3: Row
Min 4: Russian KBS 53/35

*Score is total reps across all rounds.

STIMULUS:
Duration: Moderate
Weight: Light
Skill: Low
Volume: Moderate

POST WOD

Plank
3 x 1:00 min

Double DB Deadlift
3 x 10

Monday 9.19.22

**Starting our Strength Cycle this week! We will be using the Wendler 5-3-1 for the first cycles.

*With Wendler, you will be working off of your Training Max, which is 90% of your actual max. So, if my strict press max is 100lbs, I will be basing all of my percentages off of 90lbs (100x.90).

Here is what our next 4 weeks will look like:

Wendler 5-3-1

WARMUP

10 min AMRAP

1 min cardio

10 air squats

3 inchworms w push-up

3 burpee

5 Box Step/Jump

5 Scap Retractions

3 Kip Swings

3 Pull-ups

Then..

:30 Deep Squat

:30 Warrior Squats

STRENGTH

Back Squat

*Off of your Training Max (90% of your actual max)

5 @ 65%

5 @ 75%

5+ @ 85% (As many reps as possible with good form. These are not to absolute failure.)

WOD

5 RFT

11 Box Jump Overs 24/20 (Rx+ 30/24)

9 Lateral Burpees over the DB

7 Goblet Squats w/ DB 50/35 (Rx+ Single Arm OHS)

5 Pull-ups (Rx+ Bar MUs)

STIMULUS:
Duration: Long
Weight: Light-Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

4x

:20 Farmer Hold

:20 Front Rack Hold

:20 OH Hold

1:00 Rest

Friday 9.16.22

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 air squats

10 world’s greatest

3 inchworms w/ push-up

5 KB SDHP

Then..

10 Banded Pull Aparts

10 Diagonal Pull Aparts

10 Banded Rotator Cuff

Then..

BB Warmup + SDHP + Hang Power Clean + Push Jerk

STRENGTH

Take 20 min:

Make up day for any missed lifts: Back Squat, Strict Press, Deadlift, Bench

Or

Hang Power Clean & Push Jerk

5×3

*We will max the clean and snatch next week!

WOD

15-12-9

Push Jerks 95/65 (Fit 65/45)

Hang Power Clean

Sumo DL High Pull

*Complete the movements in any order you’d like. You must do all 15 reps before moving to the next movement for Rx. Once you pick an order, you must stick with the same order for the entire workout!

OPTIONAL POST WOD

2-3 Rounds

5 Barbell Rollout

10 Scap Push-up

20 Bicycles

Thursday 9.15.22

*We will have a make-up day tomorrow for any missed lifts this week!

WARMUP

10 min:

1 min cardio

1 min pigeon pose (right)

1 min pigeon pose (left)

1 min cardio

1 min couch (right)

1 min couch (left)

1 min cardio

1 min banded shoulder (right)

1 min banded shoulder (left)

1 min cardio

STRENGTH

Take 20 min to establish

1 Rep Max Bench Press

WOD

20 min AMRAP- at 60-70% effort

200m Run

10 Push up

200m Run

20 Walking Lunge

200m Run

30 Sit-ups

OPTIONAL POST WOD

400m Sandbag Carry (walk or jog)

Wednesday 9.14.22

*Max week- Make up day for any missed lifts will be Friday.

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

10 PVC Hip Hinge

5 Kip Swings

3 Toes to Bar

Then…

:30 Puppy Pose

:30 Thread the Needle

Then..

BB Warmup

STRENGTH

Take 25 min to establish

1 Rep Max Deadlift

WOD

100 Double Unders

50 Deadlift 225/155 (Fit 155/105)

50 Toes to Bar

100 Double Unders

Goal: sub 11 min

STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

Hip/Glute Work

3x

20 Banded Side Steps

:20 Glute Bridge (option to add a dumbbell)

Rest

Tuesday 9.13.22

*Max week! If you aren’t feeling a max, go for a heavy single. If you miss a lift this week, you will have the opportunity to make it up on Friday. Keep track of your numbers, as we will be using these for the upcoming strength cycle!

WARMUP

10 min AMRAP

1 min cardio

10 light DB Press

5 KBS

5 Box Step/Jumps

5 Scap Retractions

3 Kip Swings

1 Pull-up/BMU

STRENGTH

Take 15 min to establish

1 Rep Max Strict Press

WOD

30 RFT

5 American KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

3 Box Jumps (Rx+ 30/24) (Rx 24/20) (Fit plates)

1 Chest to Bar Pull-up (Rx+ Bar Muscle Up) (Fit: Pull-ups – use a band if needed)

Strict Cap: 35 min

OPTIONAL POST WOD

1 min Hollow Hold

1 min Wall Sit

1 min Plank

Monday 9.12.22

**Max week!! If you miss a lift this week, we will have a make up day on Friday. Make sure to write your maxes down, as we will be using the numbers for upcoming strength cycles.

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 air squats

3 inchworms

3 burpees

10 Samson Lunges

Then..

BB Warmup

STRENGTH

20 min to establish

1 Rep Max Back Squat

*Make sure you have a spotter! Or are comfortable bailing the bar!

WOD

3 RFT

21 cal bike

15 burpee

9 front squats from the rack (Rx+ 185/125) (Rx 135/95) (Fit 95/65)

*Goal: sub 12

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: Low

OPTIONAL POST WOD

200m Sandbag Zercher Carry x 2