Workout of the Day

Tuesday 11.29.22

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

5 sit-ups

10 plank shoulder taps

5 lateral plank walls

10 Ring Rows

10 walking lunges

3 push-up to down dog

Then…

Coach led DU practice

STRENGTH

Bench Press

5-3-1-3-5 @ 70-80-90-80-70%

Bent DB Rows

4×5-10

WOD

15 min AMRAP

2 Wallwalks (Fit 30 Plank Shoulder Taps)

5 Pull-ups

10 Push-ups

20 Ab Mat Sit-ups

20 Alt Body Weight Reverse Lunges

20 Double Unders

OPTIONAL POST WOD

3x

:20-:30 Ring Support L -sit

:20-:30 Chin over bar hang

Monday 11.28.22

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

10 world’s greatest

6 Samson Lunges

3 inchworms

3 burpees

Then…

3 min Coach’s Choice

STRENGTH

Back Squat

5-3-1-3-5 @ 70-80-90-80-70%

Bulgarian Split Squats

4x5each

*Superset. Rest as needed. If you are struggling with the superset, go down in weight for the split squats or do less sets of the split squats.

WOD

EMOM x 10

Min 1: 15 Burpees

Min 2: 15 Wallballs (20/14)

Rx+: add 1 Rep to each movement every minute

Rx: completes all work on time every min

Fit: AMRAP 10 min

OPTIONAL POST WOD

Tabata (4 min, :20 work/:10 rest)

Russian Twists

Mountain Climbers

Friday 11.25.22

Open Gym from 8-11am! WOD at 8:15am, or come do your own thing. All other classes cancelled. Regularly scheduled Open Gym tomorrow (Sat) from 8-9am.

WARMUP

10 min AMRAP

1 min cardio

3 up dog to down dog

3 burpee to down dog

10 air squats

10 Banded side steps

5 Ring Rows

5 Kip Swings

3 pull-ups

10 DB Press

5 Russian KBS

3 American KBS

Then…

BB Warmup

WOD

30 min EMOM (6 rounds):

5 Front Squats (75% BW) – from the rack

5 Push Presses (75% BW) – from the rack

5 Bar Muscle-Ups

10 Devils Press (50/35)

10 calorie Assault Air Bike

*Rx if you can finish all work in under the minute for all rounds. Scale appropriately to make sure you have at least 10-15 sec rest every minute.

OPTIONAL POST WOD

Bench Press

5-3-1-3-5 @ 65-75-85-75-65%

Thursday 11.24.22

Thanksgiving WOD at 9am!!

Friday: Open Gym 8-11am. WOD at 8:15am, or do your own thing.

**All other classes cancelled Thursday and Friday.

Regularly scheduled Open Gym on Saturday 8-9am.

BURN THE TURKEY

*Do the WOD alone or with a partner!
**Complete any 5 of the 7 workouts below and rest as needed between workouts:

Workout 1:
8-6-4-2
Thruster (135/95)
Bar Muscle Up
Goal: Sub 8 min

Workout 2:
“Flight Simulator”
Unbroken Double Unders for time
10-20-30-40-50-40-30-20-10
Goal: Sub 7 min

Workout 3:
AMRAP 5 min
50′ Kettlebell Farmers Carry (70’s/53’s)
Double Kettlebell Deadlift (start at 2 reps and increase by 2 reps at the completion of each 50′ farmers carry)

Workout 4:
50 Burpee Pull Up
Goal: Sub 8 min

Workout 5:
3 Rounds
20 Kettlebell Swing (70/53)
20 Goblet Squat (70/53)
Goal: Sub 8 min

Workout 6:
Tabata Bike
8 Rounds of :20 sec of work and :10 sec of rest for max calories

Workout 7:
3 Rounds
20/17 Cal Row
15 Abmat Sit Up
10 Dumbbell Push Press (50’s/35’s)
Goal: Sub 9 min

Wednesday 11.23.22

WARMUP

8 min AMRAP

1 min cardio

:30 jump rope

10 Plate Thrusters

10 Halos

5 KB DL

5 KBS

5 KB Squat

Then… (w/ Coach)

Shoulder Maintenance:
2 Rounds for Quality
10 Prone Snow Angel
15 Band Face Pull
5 Side Plank External Rotation/side
-Rest 1 min

Then…

BB Warmup with Coach

STRENGTH

Deadlift

5-3-1-3-5 @ 65-75-85-75-65%

WOD

AMRAP 10 min

8 Shoulder to Overhead (Rx+ 115/75) (Rx 75/55) (Fit 45/35)
6 Back Rack Lunges (forward or reverse allowed)
24 Double Under
8 Hang Power Clean
6 Front Rack Lunges
24 Double Under
Goal: 4+ Rounds

*Barbell taken from the ground

Tuesday 11.22.22

11/24 Thanksgiving WOD @ 9am!

11/25 Friday Open Gym 8-11am – WOD at 8:15am or do your own thing:)

11/26 Regularly Scheduled Open Gym Saturday 8-9am

**All other classes on Thursday and Friday will be cancelled.

WARMUP

10 min AMRAP

1 min cardio

10 lunges

10 ring rows

10 DB press

10 DB bent rows

Then…

3 min Coach’s Choice mobility

STRENGTH

Strict Press

5-3-1-3-5 @ 65-75-85-75-65%

Strict Pull-ups

4×3-10

WOD

AMRAP 12 min
1 Rope Climb (Fit 3 pull-ups or 6 low ring rows)
6 Alt Pistol Squats (Fit Pistols to a box/bench)
9 Cal Bike

OPTIONAL POST WOD

Midline:
2-3 Rounds for Quality
50′ Suitcase Carry (right)
10 Paloff Press (right)
:45 sec Plank
50′ Suitcase Carry (left)
10 Paloff Press (Left)

Monday 11.21.22

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 worlds greatest

10 banded side steps

10 DB snatch (light)

3 inchworms

3 burpee

5 Kip Swings

3 T2B

Then…

3 min Coach’s Mobility

STRENGTH

Back Squat

5-3-1-3-5 @ 65-75-85-75-65%

Bulgarian Split Squats

4×5 each leg

WOD

5 RFT

30 Alt DB Snatch 50/35 (Fit 35/25)

20 Burpees

10 Toes to Bar

Goal: sub 18 min

STRICT CAP: 20 min

OPTIONAL POST WOD

2x

1 pike around the world (https://vimeo.com/418063769)

10 Wall planks (https://vimeo.com/371395515) or plank shoulder taps

25’ Handstand Walk or 1-3 Wall walks

:30 Hollow Hold

Friday 11.18.22

WARMUP

10 min AMRAP

1 min cardio

3 up dog to down dog

3 inchworms w push-up

5 KB Deadlift

5 KBS

10 DB strict press

:30 handstand or plank hold

Then…

Coach’s BB Warmup

STRENGTH

Deadlift

5-3-1-3-5 @ 60-70-80-70-60

WOD

“Diane”

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

*Handstand push-ups start at full extension with feet against the wall and the elbows locked out and the rep is completed with the elbows locked out and feet against the wall.

**If you are going for the board, you must have a judge or a video

Intended Stimulus 

“Diane” should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light–it’s somewhere in between. It’s common to see athletes take 20+ minutes to complete this workout because the load was too heavy and the skill level was too high. Scale so you can perform this WOD as it was intended to be performed: very fast and mostly unbroken.

SCALING OPTIONS:

Intermediate
21-15-9
Deadlifts (155/105 lb)
Push-Ups

Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups

NOT OPTIONAL POST WOD

5-10 min foam roll

Thursday 11.17.22

WARMUP

3 min cardio

5 push-up to down dog

10 ring row

3 min foam roll

5 min Coach’s choice mobility

STRENGTH

Bench Press

5-3-1-3-5 @ 60-70-80-70-60

Low Ring Rows

4×8

Diagonal Banded Pull Aparts

4×10 each

WOD

100 cals on the Bike

100 cals on the Row

STRICT CAP 30 min

**Scaling options: Divide the work with a partner, or scale the cals to make sure to get equal time on each machine (at 15 min switch machines, if you aren’t finished)

**

OPTIONAL POST WOD

3 sets 10-12

Biceps Curls

OH Triceps Extension

Wednesday 11.16.22

WARMUP

10 min AMRAP

1 min cardio

10 plank shoulder taps

3 burpees

10 air squats

10 banded side steps

5 box steps/jumps

Then..

50’ Single Arm OH carry (25’ each)

Then..

BB warmup w/ Coach

STRENGTH

EMOM x 10

3 Position Squat Clean

(High Hang Squat Clean + Hang Squat Clean + Squat Clean)

**Build in weight

Then..

1 min weighted plank

WOD

For Time:

10 Front Squats (Rx+ 155/105) (Rx 135/95) (Fit 95/65) – from the ground

20 Burpees

10 Front Squats

20 Box Jumps 24/20

10 Front Squats

20 Burpee Box Jumps

Goal: sub 14min

OPTIONAL POST WOD

3 sets of 1 min max rope climbs

3×50’ Farmers Carry