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
01/23/2020
Strength
Metcon (Weight)
Strict Press
5 x 5
-from the split position
5 x 5
-from the split position
Weightlifting
High Hang Squat Clean + Split Jerk (10 x 1)
EMOM x 10
1 High Hang Squat Clean + split jerk
1 High Hang Squat Clean + split jerk
Metcon
Metcon (Time)
4 RFT:
50 Meter Walking Lunge
50 Meter Farmer's Carry(70/53)
50 Meter Walking Lunge
50 Meter Farmer's Carry(70/53)
WOD
01/22/2020
Warm-up
Warm-up
Pigeon :90/side
Banded Shoulder Distraction :90/side
Banded Shoulder Distraction :90/side
Competition
Metcon (Time)
For Time:
21-15-9
Wallballs(30/20)
Chest to Bar Pull-Ups
Thrusters(115/80)
Box Jumps(30/24)
Kettlebell Swings(70/53)
21-15-9
Wallballs(30/20)
Chest to Bar Pull-Ups
Thrusters(115/80)
Box Jumps(30/24)
Kettlebell Swings(70/53)
-target 15 min
-cap 18 min
-cap 18 min
Sport
Metcon (Time)
For Time:
21-15-9
Wallballs(20/14)
Pull-Ups
Thrusters(95/65)
Box Jumps(24/20)
Kettlebell Swings(53/35)
21-15-9
Wallballs(20/14)
Pull-Ups
Thrusters(95/65)
Box Jumps(24/20)
Kettlebell Swings(53/35)
-target 15 min
-cap 18 min
-cap 18 min
Fitness
Metcon (Time)
For Time:
21-15-9
Wallballs(14/10)
Jumping Pull-Ups
Thrusters(75/55)
Box Jumps(20)
Kettlebell Swings(35/24)
21-15-9
Wallballs(14/10)
Jumping Pull-Ups
Thrusters(75/55)
Box Jumps(20)
Kettlebell Swings(35/24)
-target 15 min
-cap 18 min
-cap 18 min
Embrace
Metcon (Weight)
3 Giant Sets:
50' Sandbag Bear Crawl
50' Reverse Sandbag Bear Crawl
50' Sandbag Bear Crawl
50' Reverse Sandbag Bear Crawl
-no rest between movements
-rest 1:30 between sets
-rest 1:30 between sets
WOD
01/21/2020
Warm-up
Warm-up
Couch Stretch :90/side
Wrist Stretches :30/direction
Wrist Stretches :30/direction
Competition
Metcon (AMRAP - Reps)
5 RFR:
AMRAP 4:
30/20 Cal Row
20/14 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
AMRAP 4:
30/20 Cal Row
20/14 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
-target 1 minute of shuttle sprints each round
Sport
Metcon (AMRAP - Reps)
5 RFR:
AMRAP 4:
25/12 Cal Row
15/10 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
AMRAP 4:
25/12 Cal Row
15/10 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
-target 1 minute of shuttle sprints each round
Fitness
Metcon (AMRAP - Reps)
5 RFR:
AMRAP 4:
20/12 Cal Row
12/9 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
AMRAP 4:
20/12 Cal Row
12/9 Cal Bike
Max 10 Meter Shuttle Sprints
-rest 4 minutes between rounds
-target 1 minute of shuttle sprints each round
Embrace
Metcon (4 Rounds for reps)
EMOM x 12
Min 1- 40 Double Unders
Min 2- 15 Sit-Ups
Min 3- Max Strict Handstand Push-Ups
Min 1- 40 Double Unders
Min 2- 15 Sit-Ups
Min 3- Max Strict Handstand Push-Ups
WOD
01/20/2020
Warm-up
Warm-up
Couch Stretch :90/side
Banded Shoulder :90/side
Banded Shoulder :90/side
Weightlifting
Back Squat (1x5)
-heavy set of 5
-retest 5 RM
Competition
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
5 Strict Pull-Ups
10 Overhead Squats(95/65)
15 Deadlifts(95/65)
5 Strict Pull-Ups
10 Overhead Squats(95/65)
15 Deadlifts(95/65)
-target 4 Rounds
Fitness
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
5 Banded Strict Pull-Ups
10 Overhead Squats(75/55)
15 Deadlifts(75/55)
5 Banded Strict Pull-Ups
10 Overhead Squats(75/55)
15 Deadlifts(75/55)
-target 4 Rounds