Workout of the day

WOD 28.12.2019

WOD 28.12.2019

Part A

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

Part B

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10′)
25 Kettlebell Swings (24/16 kg)
20 Box Jump & Step Down (24″/20″)

WOD 27.12.2019

WOD 27.12.2019

Part A

Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

Part B
“Core”

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

WOD 26.12.2019

WOD 26.12.2019

Part A

“Jerk”
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps

Immediately followed by….

Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.

Part B

Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (22.5/15kg – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

WOD 25.12.2019

WOD 25.12.2019

Part A

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%

Part B

100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (22.5/15kg)
25 Dumbbell Box Step-Overs (22.5/15kg to 24″/20″)

WOD 24.12.2019

WOD 24.12.2019

In teams of two, with only one partner working at a time, complete the following for time:
2000 Meter Relay Row (alternating 500 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
2000 Meter Relay Row (alternating 500 meters)

WOD 23.12.2019

WOD 23.12.2019

Part A

“Jackie”
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Part B

Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

WOD 22.12.2019

WOD 22.12.2019

“The Bear Complex”
35-35-35-35-35

5 sets of the sequence:
7 rounds of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

*No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a set.

WOD 21.12.2019

21.12.2019

Part A

Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes

Part B

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 22.5/15 kg)
10 Single-Arm Dumbbell Push Press* (right side – 22.5/15 kg)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

WOD 20.12.2019

WOD 20.12.2019

Part A

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Part B

Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing or ski)
10 Front Squats (80/52kg)
10 Burpee Box Jump-Overs (24″/20″)

WOD 19.12.2019

WOD 19.12.2019

Part A

10-12 minutes of Gymnastics Skills

Part B

Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (22.5/15 kg DBs to 24″/20″)

WOD 18.12.2019

WOD 18.12.2019

Part A

Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

Part B

Ten rounds for time of:
9 Snatch (61/30 kg)
6 Toes to Bar

WOD 17.12.2019

WOD 17.12.2019

In teams of two, complete as many rounds as possible in 30 minutes of:

400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (9/6 kg)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

WOD 16.12.2019

WOD 16.12.2019

Part A

Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

Part B

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (102/70 kg)
10 Burpees Over the Barbell

WOD 15.12.2019

WOD 15.12.2019

“Ned”
7 rounds for time of:
11 body-weight back squats
1,000-meter row

WOD 14.12.2019

WOD 14.12.2019

Part A

Take 15 minutes to build to a heavy-ish…
Hang Clean x 1 rep

Part B

For time:
1000 Meter Row
25 Hang Squat Cleans (70/48 kg)
50 Pull-Ups

WOD 13.12.2019

WOD 13.12.2019

Part A

Three sets of:
Push Press x 10 reps
Rest 2 minutes

Part B

Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

WOD 12.12.2019

WOD 12.12.2019

Part A

Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

Increase last week’s loads by 2-3% if you were able to hit all reps successfully.

Part B

Four rounds for time of:
400 Meter Run
30m Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)

WOD 11.12.2019

WOD 11.12.2019

Part A

Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Empty barbell Front Squats x 30 seconds
Rest 30 seconds
Row x 30 seconds
Empty barbell Push Press x 30 seconds

Part B

Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Clean and Jerk (61/45kg)
14/12 Calorie Row or Ski

WOD 10.12.2019

WOD 10.12.2019

Part A

Two Sets:
Plank Shoulder Taps x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Plank Walks x 30 seconds (15 seconds each direction)
Jumping Squats x 30 seconds
Rest 30 seconds
Wall Climbs (or Handstand Hold) x 30 seconds
Burpee Broad Jumps x 30 seconds

Part B

In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (9/6 kg)
80 Push-Ups

Partition the repetitions between partners however you’d like.

WOD 9.12.2019

WOD 9.12.2019

Part A

For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

Part B

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

WOD 8.12.2019

WOD 8.11.2019

In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Dumbbell Hang Cleans (22.5/15kg)
(rest station)
10 Bar Muscle-Ups (or 15 Strict Pull-Ups)
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

WOD 7.12.2019

WOD 7.12.2019

Part A

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Part B

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (22.5/15 kg DBs/KBs)
12 Alternating Reverse Lunges (22.5/15 kg DBs/KBs)

WOD 6.12.2019

WOD 6.12.2019

Part A

Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes

Part B

For time:
1000m Row or Ski
80 Push Presses (43/30kg)
1000m Row or Ski

WOD 5.12.2019

WOD 5.12.2019

Part A

Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%

Part B

Complete as many rounds and reps as possible in 9 minutes of:
3 Thrusters (61/43kg)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

WOD 4.12.2019

WOD 4.12.2019

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (43/30kg)
20 Box Jumps (32″/24″)
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

WOD 3.12.2019

WOD 3.12.2019

Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
32 Push-Ups

Please note number of rounds and reps, and weight used for the deadlift.

WOD 2.12.2019

WOD 2.11.2019

Part A

Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 minutes

Part B

“Karen”
For time:
150 Wall-ball shots

WOD 30.11.2019

WOD 30.11.2019

Part A

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1

Part B

Three rounds for time of:
30 Wall Ball Shots (9/6kg)
15 Chest-to-Bar Pull-Ups

WOD 29.11.2019

WOD 29.11.2019

Part A

Take 15-20 minutes to build to today’s heavy Power Clean

Part B

Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
5 Power Cleans (83/61kg)

WOD 28.11.2019

WOD 28.11.2019

Part A

Five sets of:
Push Press x 5-6 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make

Part B

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (22.5/15kg)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (22.5/15kg – 40-feet down and back, switch arms on return back)

WOD 27.11.2019

WOD 27.11.2019

Part A

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (43/30kg)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (22.5/15kg DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups

Part B

For quality
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

WOD 26.11.2019

WOD 26.11.2019

Part A

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Part B

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (9/6kg)
10 Toes to Bar

Part C

Every Minute on the Minute for 4 minutes (4 sets):
Back Squat x 3
Minute 1 – 50-55%
Minute 2 – 55-60%
Minute 3 – 60-65%
Minute 4 – 65-70%

WOD 25.11.2019

WOD 25.11.2019

Part A

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Part B

For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

WOD 23.11.2019

WOD 23.11.2019

Part A

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

Part B

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

WOD 22.11.2019

22.11.2019

Part A

Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

Part B

“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

WOD 21.11.2019

WOD 21.11.2019

Workout

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses22.5/15kg)
Station 2 – 20/15 Calories of Assault Bike
Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest

WOD 20.11.2019

WOD 20.11.2019

Part A

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

Part B

Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 22.5/15 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 22.5/15kg lb KB/DB)

WOD 18.11.2019

WOD 18.11.2019

Part A

Every 90 seconds for 12 minutes (4 sets):
Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

Part B

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

WOD 17.11.2019

WOD 17.11.2019

“Nicole”

As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

WOD 16.11.2019

WOD 16.11.2019

 

Workout

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

WOD 15.11.2019

WOD 15.11.2019

Part A

Not for time
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Part B

Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (102/70kg)
15 Toes to Bar

WOD 14.11.2019

WOD 14.11.2019

Workout

In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (22.5/15kg)
10 Toes to Bar

WOD 13.11.2019

WOD 13.11.2019

Part A

Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work

Part B

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips

WOD 12.11.2019

WOD 12.11.2019

Workout

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Plates (paralettes) Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank

WOD 11.11.2019

WOD 11.11.2019

Part A

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Part B

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike or Ski
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)

WOD 10.11.2019

WOD 10.11.2019

“Adrian”

7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″

WOD 9.11.2019

WOD 9.11.2019

In team of 3
AMRAP 5min at each stations

1) Max sandbag Run (20m)
2) Max sled pull (6m)
3) Max Fat bar deadlifts
4) Max Tire Hit
5) Max Heavy KB swings

WOD 7.11.2019

WOD 7.11.2019

Part A

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

Part B

Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (52/35kg)
15 Pull-Ups

WOD 6.11.2019

WOD 6.11.2019

Part A

Movements:
Thrusters (20/15kg)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Part B

“Gym skills”

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