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
Saturday
Mobility
Warm-up
Couch stretch @ 45/side
Front rack bar stretch @ 90 sec
Front rack bar stretch @ 90 sec
Metcon
Metcon (AMRAP - Reps)
3 man teams complete: (30 min)
3 rounds—
400m team run
80/60 cal bike
..directly into..
21 clean & jerks @ 115/85
21 clean & jerks @ 135/95
21 clean & jerks @ 155/105
21 clean & jerks @ 185/125
21 clean & jerks @ 205/135
3 rounds—
400m team run
80/60 cal bike
..directly into..
21 clean & jerks @ 115/85
21 clean & jerks @ 135/95
21 clean & jerks @ 155/105
21 clean & jerks @ 185/125
21 clean & jerks @ 205/135
Goal isn’t necessarily to complete total WOD, but push to reach as far as you can in the 30 min timeframe. Score is total clean & jerks completed.
WOD
Friday
Mobility
Warm-up
Twisted cross @ 45/side
Band pull aparts @ 45/side
Band pull aparts @ 45/side
Metcon
Metcon (Time)
Complete:
10 rounds of—
5 C2B pull ups
10 push ups
15 air squats
..directly into..
50/35 cal row
30 power snatches @ 115/85
10 rounds of—
5 C2B pull ups
10 push ups
15 air squats
..directly into..
50/35 cal row
30 power snatches @ 115/85
Target: 15 minutes
Cap: 18 minutes
Cap: 18 minutes
Strength
Snatch Pull + Hang Power Snatch (EMOMx5: 1 snatch pull + 1 hang power snatch)
Embrace
Metcon (Calories)
EMOMx10:
Odd—50m sled push
Even—30 sec max cal row
Odd—50m sled push
Even—30 sec max cal row
Goal is to beat total calories from 8/7/19.
Metcon (Calories)
EMOMx10:
Odd—50m sled push
Even—30 sec max cal row
Odd—50m sled push
Even—30 sec max cal row
Goal is to beat total calories from 8/7/19.
WOD
Thursday
Mobility
Warm-up
Lat foam roll @ 45/side
Squat hold @ 90 sec
Squat hold @ 90 sec
Metcon
Split Jerk (5x3 (10 min))
2 sec pause in dip + 2 sec pause in catch
High Hang Squat Clean + Split Jerk (EMOMx8: 1 high hang squat clean + split jerk)
Metcon (Time)
3 rounds:
50 double unders
10 front rack lunges @ 135/95
50 double unders
10 front rack lunges @ 135/95
WOD
Wednesday
Mobility
Warm-up
Downward dog @ 90 sec
Pigeon pose @ 45/side
Pigeon pose @ 45/side
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
50 wall ball buy in @ 20/14
12 deadlifts @ 185/135
12 bar facing burpees
Rest 5 min
AMRAP 5:
35 wall ball buy in
9 deadlifts @ 225/155
9 bar facing burpees
Rest 5 min
AMRAP 5:
20 wall ball buy in
6 deadlifts @ 275/185
6 bar facing burpees
50 wall ball buy in @ 20/14
12 deadlifts @ 185/135
12 bar facing burpees
Rest 5 min
AMRAP 5:
35 wall ball buy in
9 deadlifts @ 225/155
9 bar facing burpees
Rest 5 min
AMRAP 5:
20 wall ball buy in
6 deadlifts @ 275/185
6 bar facing burpees
Score for each round is total deadlifts + total burpees.
Target:
2 rounds (48 reps)
2+ rounds (36+ reps)
3 rounds (36 reps)
Target:
2 rounds (48 reps)
2+ rounds (36+ reps)
3 rounds (36 reps)
Strength
Metcon (AMRAP - Rounds)
3 rounds NOT for time:
15/12 cal bike
40 double unders
12 handstand chest slaps
15/12 cal bike
40 double unders
12 handstand chest slaps
Embrace
Metcon (Time)
Accumulate 2 min in L-sit
Every time you break, perform 10 Superman rocks.