Workout of the Day

Wednesday 7.21.21

WARMUP

3x

1 min cardio

10 World’s Greatest

10 Air Squats

5 Strict DB Press

Then..

BB Warmup + Hang Clean + Push Press

STRENGTH

Back Squat

5-4-3-2-1

Build to a heavy single. Take a few warmup sets before starting with the moderate/heavy set of 5.

WOD

15 min AMRAP

Rx+ 135/95 Rx 95/65 Fit/Teen 65/45

1 Hang Power Clean + 1 Shoulder to Overhead + 1 Front Squat

Then 2 Hang Power Clean + 2 Shoulder to OH + 2 Front Squat

Then 3+3+3 etc. – adding 1 Rep per movement for 15 min.

OPTIONAL POST WOD

3x

:10 Ring Support L Sit (or box support)

:20 Side Plank

:20 Side Plank

:40 Wall sit + bicep curls

:30 Rest

Tuesday 7.20.21

WARMUP

3x

1 min cardio

5 PVC Hip Hinge

10 KBS (light)

5 Kip Swings/Pull-ups

1 min: Lacrosse Ball: Shoulders, Chest or stretches for shoulders

WOD

Pyramid Double Helen

1200m Run

63 American KB Swings

36 Pull-ups

800m Run

42 KBS

24 Pull-ups

400m Run

21 KBS

12 Pull-ups

*Goal sub 30 min. Scale accordingly! Half the reps or do rounds.

NOT OPTIONAL POST WOD

Foam Roll: Back, Lats

Monday 7.19.21

WARMUP

3x

1 min cardio

10 Air Squats

5 Push up to Down Dog

5 DB Strict Press /HSPU

15 Banded Pull Aparts

STRENGTH

Front Squat

5-4-3-2-1

Take a couple warm up sets, and start heavy. Build in weight to a heavy single.

WOD

“JT”

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

Option 2

21-15-9

DB Strict Press

Box Dips

Push-ups

OPTIONAL POST WOD

5x

:30 Mt Climbers

:30 Hollow Hold

Rest as needed between sets

Friday 7.16.21

WARMUP

3x

1 min Cardio

10 KB Deadlift

5 KBS

4 Box Steps

3 Box Jumps

STRENGTH

Deadlift

5 sets of 3

WOD

2015 Regional Workout

21-15-9

Deadlift 315/225

Box Jumps 30/24

**This is a regional level workout, so please scale accordingly!!! But go for it, if you are able:)

NOT OPTIONAL POST WOD

Foam Roll Back and Legs

Thursday 7.15.21

“If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you.” – Zig Ziglar

WARMUP

2x

200m jog/250m row

5 Scap Retractions/Kip Swings

3 Pull-ups/Ring Rows

WOD

*This can be done alone or alternating rounds with a partner. Pick the right option for you today.

“Nicole”

  • AMRAP in 20 minutes
  • 400 meter Run
  • Max Pull-Ups

Perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up. Score is the total number of Pull-Ups completed before the 20-minute clock stops.

OPTIONAL POST STRENGTH

Accumulate:

50 D Ball Cleans over the Shoulder

50 Renegade Rows

50 Russian Twists

Wednesday 7.14.21

WARMUP

3 min cardio

1 min jump rope

10 Air Squats

10 Sit-ups

10 Russian KBS

Barbell Warmup + Clean & Jerk

STRENGTH

10 min EMOM

1 Clean & Jerk

WOD

STRICT 12 min Time Cap

50 Double Unders

40 Russian KB Swings 50/35

30 Sit UPS

20 Wallballs 20/14

10 Attempts – Clean & Jerks (athletes choice on weights)

**Score is the total combined weight of all 10 Clean & Jerks. Any failed attempts count as 0lbs in your total. You only have the 10 attempts. Scale the reps accordingly, so you have at least 5 minutes for the Clean & Jerks. For example: lift #1 is 65#, lift 2 is 0, lift 3 is 65#,… score is 130 so far, adding each lift to your total.

OPTIONAL POST WOD

500m Row or Ski

Tuesday 7.13.21

WARMUP

3x

1 min cardio

10 Walking Lunges

10 Light DB Press

10 Banded PullAparts

5 Vups/Tuckups

STRENGTH

Bench Press

5 sets of 3

Bent DB Flys

4 sets of 8-10

WOD

10 min AMRAP

8 Toes to Bar

8 Single DB Thruster (4 on each side) Rx 50/35 – Fit 35/25

8 Single DB Walking Lunge

NOT OPTIONAL POST WOD

3x

50ft Banded Side Steps

10-20 Banded Good Mornings

10-20 Straight Arm Banded Pull Downs

Monday 7.12.21

WARMUP

3x

1 min cardio

10 Air Squats

5 Push-up to down dog

5 Scap Retractions or Kip Swings

20 sec plank

STRENGTH

Back Squat

5 sets of 3

WOD

Pick one:

OPTION 1:

For Time:

10 Rope Climbs

20 Back Squats (from the rack) 225/155

30 Hand Stand Push-ups

40 Cal Row

*Goal 16 min

OR

OPTIONAL 2:

16 min AMRAP

3 Rope Climbs or 6 Pull-ups

10 Double DB Squats 50/35

20 Push Ups

30 Cal Row

**Partner up with someone doing the same weight, since you will need to share racks. You can start in different spots.**

OPTIONAL POST WOD

Accumulate:

100 ft Farmer’s Carry

50 GHD Sit-ups or Sit-ups

2 min plank or Handstand Hold

Friday 7.9.21

Kyler and Phoebe will be maxing on their Clean & Jerk and Snatch for an online qualifier tomorrow, Saturday 7/10, at 10am. Come watch if you can:)

WARMUP

3x

1 min cardio

10 DB Snatch (light)

Then Barbell Warmup + Snatch

STRENGTH

10 Min EMOM

Snatch – Power or Squat

*Sub cleans if you have shoulder issues

WOD

Pick one:

“Randy”

75 Power Snatch 75/55

*Goal: Sub 8 min

**You must have a judge if you are going for the board

OR

Dumbbell Randy

75 Alternating DB Snatch 50/35

*Goal: sub 6 min

OPTIONAL POST WOD

Strongman

5x

5 Sled Push/Pull (heavy)

Thursday 7.8.21

WARMUP

5 min cardio

10 Up Dog To Down Dog

STRENGTH

Core Work:

3x

10 Vups/Tuck UPS

20 Russian Twists

30 Flutter Kicks

WOD – Recovery- no score today

MANDATORY foam rolling, stretching, or other mobility work during your 2 min rest periods. Ask your coach for any specific mobility requests:)

36 min AMRAP:
2 minutes Cardio
2 minutes Rest (Mobility, stretching, rolling, etc.)
2 minutes Cardio
2 minutes Rest
2 minutes Cardio
2 minutes Rest

*Cardio: Row, Bike, Ski, Run