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
Thursday
Mobility
Metcon
Strength
WOD
Wednesday
Mobility
Warm-up
-Barbell Trap Smash :45/side
-Golfball Foot Roll :45/side
-Golfball Foot Roll :45/side
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy In: 700 Meter Row
7 Squat Cleans(115/85)
25 Double Unders
-rest 5 min
AMRAP 5:
Buy In: 500 Meter Row
5 Squat Cleans(135/95)
25 Double Unders
-rest 5 min
AMRAP 5
Buy In: 300 Meter Row
3 Squat Cleans(165/115)
25 Double Unders
Buy In: 700 Meter Row
7 Squat Cleans(115/85)
25 Double Unders
-rest 5 min
AMRAP 5:
Buy In: 500 Meter Row
5 Squat Cleans(135/95)
25 Double Unders
-rest 5 min
AMRAP 5
Buy In: 300 Meter Row
3 Squat Cleans(165/115)
25 Double Unders
-score= cleans + double unders in each round
-consistent pace through row and AMRAP
-consistent pace through row and AMRAP
Strength
Metcon
15 Minute Running Clock:
3 Sets of:
6 D-Ball Cleans
9 D-Ball Squats
50' D-Ball Carry
6 Sets of:
1 Clean Pull
1 Power Clean
3 Sets of:
6 D-Ball Cleans
9 D-Ball Squats
50' D-Ball Carry
6 Sets of:
1 Clean Pull
1 Power Clean
WOD
Tuesday
Warm-up
Warm-up
-Lat Foam Roll :90 Total
-Quad Smash :45/side
-Quad Smash :45/side
Metcon
Metcon (Time)
21-15-9
Push Jerks(155/105)
Lateral Bar Burpees
Push Jerks(155/105)
Lateral Bar Burpees
-target 9 min
-cap 11 min
-cap 11 min
Weightlifting
Push Press (1x10)
10 RM
-10 minute window
Embrace
Metcon
3 Sets of:
30 Banded Pull-Aparts
20/14 Cal Ski
10 GHD Sit-Ups
30 Banded Pull-Aparts
20/14 Cal Ski
10 GHD Sit-Ups
WOD
Monday
Warm-up
Warm-up
-Couch Stretch @ :60 per side
-Child's Pose @ :60
-Child's Pose @ :60
Metcon
Metcon (Time)
3 RFT:
42 Wallballs(20/14)
24/20 Cal Bike
12 Bar Muscle Ups
6-4-2 Squat Snatches
-set of 6 (135/95)
-set of 4 (155/105)
-set of 2 (185/125)
42 Wallballs(20/14)
24/20 Cal Bike
12 Bar Muscle Ups
6-4-2 Squat Snatches
-set of 6 (135/95)
-set of 4 (155/105)
-set of 2 (185/125)
-target 15 min
-cap 18 min
-cap 18 min
Metcon
Metcon (Weight)
Squat Wave
-each set performed as an EMOM
Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
-rest 3 min
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
-rest 3 min
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%
-each set performed as an EMOM
Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
-rest 3 min
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
-rest 3 min
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%
--percentages based on 5RM set last week