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
No WOD available
WOD
5/27/2020
Mobility
Warm-up
Barbell Trap Smash :60/side
Golf Ball Foot Roll :60/side
Golf Ball Foot Roll :60/side
Strength
Metcon (Weight)
On the 1:30 x 5 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull
Set 1: 72% of 1RM Clean and Jerk
Set 2: 77% of 1RM Clean and Jerk
Set 3-5: 82% of 1RM Clean and Jerk
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull
Set 1: 72% of 1RM Clean and Jerk
Set 2: 77% of 1RM Clean and Jerk
Set 3-5: 82% of 1RM Clean and Jerk
**Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
**Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
**Clean Pull: Normal Clean Pull with No Tempo
**Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
**Clean Pull: Normal Clean Pull with No Tempo
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50's/35's)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50's/35's)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50's/35's)
*Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Embrace
Metcon
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
WOD
5/26/2020
Mobility
Warm-up
Wrist Stretch :90
Active Hamstring Stretch :60/side
Active Hamstring Stretch :60/side
Strength
Metcon (AMRAP - Reps)
On the 1:30 x 7:
1 Set of Strict Handstand Push-ups
1 Set of Strict Handstand Push-ups
*lowest round number = score
Metcon
Metcon (Time)
For Time:
50 AbMat Sit-ups, 25' Handstand Walk
25 Dumbbell Deadlifts, 25' Handstand Walk
40 AbMat Sit-ups, 25' Handstand Walk
20 Dumbbell Deadlifts, 25' Handstand Walk
30 AbMat Sit-ups, 25' Handstand Walk
15 Dumbbell Deadlifts, 25' Handstand Walk
20 AbMat Sit-ups, 25' Handstand Walk
10 Dumbbell Deadlifts, 25' Handstand Walk
10 AbMat Sit-ups, 25' Handstand Walk
5 Dumbbell Deadlifts, 25' Handstand Walk
Double Dumbbells: 50's/35's
50 AbMat Sit-ups, 25' Handstand Walk
25 Dumbbell Deadlifts, 25' Handstand Walk
40 AbMat Sit-ups, 25' Handstand Walk
20 Dumbbell Deadlifts, 25' Handstand Walk
30 AbMat Sit-ups, 25' Handstand Walk
15 Dumbbell Deadlifts, 25' Handstand Walk
20 AbMat Sit-ups, 25' Handstand Walk
10 Dumbbell Deadlifts, 25' Handstand Walk
10 AbMat Sit-ups, 25' Handstand Walk
5 Dumbbell Deadlifts, 25' Handstand Walk
Double Dumbbells: 50's/35's
Embrace
Metcon
Row/Bike
10-15 minute recovery pace
10-15 minute recovery pace
WOD
5/25/20
Mobility
Warm-up
Warror Squat :90
Shoulder Distraction :60/side
Shoulder Distraction :60/side
Metcon
Metcon (Time)
3 RFT:
40 Reverse Lunges
30 Alternating DB Power Snatches(50/35)
20 Burpees
*EMOM starting at 0:00 20 double unders*
40 Reverse Lunges
30 Alternating DB Power Snatches(50/35)
20 Burpees
*EMOM starting at 0:00 20 double unders*
-score is time
-target 18 min/cap 25 min
-perform dubs/singles on the minute
-pick up where you left off
-target 18 min/cap 25 min
-perform dubs/singles on the minute
-pick up where you left off
Strength
Metcon (Weight)
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
* Barbell Loaded at 67% 1RM Front Squat or slightly heavier than last week
2 Front Squat
4 Back Squats
* Barbell Loaded at 67% 1RM Front Squat or slightly heavier than last week
Embrace
Metcon (Time)
5 Sets:
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row
Rest 1 Minute Between Sets
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row
Rest 1 Minute Between Sets