Workout of the Day
The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.
WOD
08/15/2020
Metcon
Metcon (Time)
Teams of 2: 35 min cap
50-35-20
Hang Power Cleans
Wall Balls
Cal Bike
-rest 3 min-
50-35-20
Deadlifts
HSPU
Cal Row
RX+ 115/80 HPC, 225/155 DL
RX 95/65 HPC, 185/125 DL
50-35-20
Hang Power Cleans
Wall Balls
Cal Bike
-rest 3 min-
50-35-20
Deadlifts
HSPU
Cal Row
RX+ 115/80 HPC, 225/155 DL
RX 95/65 HPC, 185/125 DL
WOD
08/14/2020
Mobility
Warm-up
Trap Smash :60/side
Seated Figure 4 :60/side
Seated Figure 4 :60/side
Strength
Metcon (Weight)
20 Minute Running Clock:
7x3 Position Snatch
-complete 1 snatch at each position
7x3 Position Snatch
-complete 1 snatch at each position
-rest :90 between each set
-climb in weight each set
-climb in weight each set
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:
10-1!
Power Snatches 75/55
Bar Facing Burpees
-directly into-
10-1!
Push Jerks 95/65
Toes to Bar
-score is total reps
RX+ 115/80 Jerks
RX as written
10-1!
Power Snatches 75/55
Bar Facing Burpees
-directly into-
10-1!
Push Jerks 95/65
Toes to Bar
-score is total reps
RX+ 115/80 Jerks
RX as written
-goal is 110+ reps
WOD
08/13/2020
Mobility
Warm-up
Couch :60/side
Laying Front Rack :90/total
Laying Front Rack :90/total
Metcon
Metcon (Weight)
25 Minute Running Clock:
5 Heavy Front Squats
5 Weighted Pull Ups
50 Double Unders
-rest :90 between rounds-
-score is weight used on the front squats
5 Heavy Front Squats
5 Weighted Pull Ups
50 Double Unders
-rest :90 between rounds-
-score is weight used on the front squats
-target 4+ rounds, post number in notes section
-barbell comes from the ground
-weight is across
-use DB or KB or strict for pull ups
-2:1 singles:dubs
-barbell comes from the ground
-weight is across
-use DB or KB or strict for pull ups
-2:1 singles:dubs
Embrace
Metcon
10 Minutes:
30 Weighted Sit Ups
30 Weighted Reverse Sit Ups
-rest :60-
20 Weighted Sit Ups
20 Weighted Reverse Sit Ups
-rest :60-
10 Weighted Sit Ups
10 Weighted Reverse Sit Ups
30 Weighted Sit Ups
30 Weighted Reverse Sit Ups
-rest :60-
20 Weighted Sit Ups
20 Weighted Reverse Sit Ups
-rest :60-
10 Weighted Sit Ups
10 Weighted Reverse Sit Ups
WOD
08/12/2020
Mobility
Warm-up
Active Hamstring :60/side
Banded Shoulder :60/side
Banded Shoulder :60/side
Metcon
Metcon (2 Rounds for reps)
0:00-9:00
2 Rounds:
400 Meter Run
400 Meter Row
10:00-17:00
AMRAP 7:
7 Bench Press
7 SDHP
7 Am KB Swings
18:00-27:00
2 Rounds:
400 Meter Run
400 Meter Row
28:00-35:00
AMRAP 7:
7 Bench Press
7 SDHP
7 Am KB Swings
-score both AMRAPs seperately for reps
RX+ 115/85 BB, 70/53 KB
RX 95/65 BB, 53/35 KB
2 Rounds:
400 Meter Run
400 Meter Row
10:00-17:00
AMRAP 7:
7 Bench Press
7 SDHP
7 Am KB Swings
18:00-27:00
2 Rounds:
400 Meter Run
400 Meter Row
28:00-35:00
AMRAP 7:
7 Bench Press
7 SDHP
7 Am KB Swings
-score both AMRAPs seperately for reps
RX+ 115/85 BB, 70/53 KB
RX 95/65 BB, 53/35 KB
-target 4+ rounds on each AMRAP