WOD

(Work Out of the Day)

20.01.20

A. STRENGTH

Deadlift- 8x3 @65%- every 1:00

B. Accessory Work -

Single KB RDL- 3x6/6

KB Deadbugs- 3x8/8

C. METCON- 5RFT w/ a 15 min cap

10 burpee Box Jump Overs 24”/20”

15 KBS 53/35

20 ALT Box Step Ups 53#/35#

20.01.17

A.CORE STABILITY

carpet slider plank walk

4 x 30FT

B.ACTIVE RECOVERY

1000m-800m-600m-400m-200m

Row

100-80-60-40-20

Side Plank (accumulated seconds, split between sides)

20.01.16

A.STRENGTH

Floor Press- 3RM

B.ACCESSORY-Superset

Bench Dips 3x15

Plate Sit-Ups 3x30

C.METCON for time w/ a 9 min cap

21-15-9

HSPU

Power Clean 155#/105#

^Rx+ 185#/125#

20.01.15

A. METCON AMRAP* in 30 min

3 burpee box jumps 24”/20”

6 Alt DB snatches 50#/35#

12 Weighted Box Step ups

24 DUs

*E3MOM, 3 deadlift 275#/185#

B. GROUP MOBILITY

3 Rnds of

1 minute forward fold

1 minute pigeon stretch (:30 each leg)

1 minute of slow cat and cows

20.01.14

A. STRENGTH

Squat Clean-3RM- Singles

B. ACCESSORY

Barbell Split Squat 3x6/6

Hanging Leg Raise- Strict 3x6

C. METCON AMRAP in 12 min

9 KB deck Squats 53#/35#

12 WBs 20#/14#

20.01.13

A. STRENGTH

Push Press- 10x3 @ 65%

B. ACCESSORY

Band Pull Aparts- 50 in as few sets as possible

Standing Band Crunches- 50 in as few sets as possible

C. METCON AMRAP in 10 min

10 Hang Clean to Push Press 115#/85#

10 Burpee CTB Pull Ups

20.01.10

A. STRENGTH- Dynamic Effort

3 sec pause squat- 10x3 @60%

B. ACCESSORY

Single KB RDL- 3x6/6 kb in opposite hand from the foot on the floor

Unilateral KB Deadbugs- 3x5/5

C. METCON AMRAP in 10 min

10 Russian KB swings 70#/44#

10 DU’s*

*add 10 DUs each round

20.01.09

ACTIVE RECOVERY/AMRAP on a 36 min running clock

Row Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

Bike Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

10 min Max Alt Wtd Box Step Ups 24”/20”, 50#/35# DB(1)

Score is cals rowed + cals biked + plus step ups

20.01.08

A. STRENGTH- Bench Press- 3RM

B. ACCESSORY WORK

Bench Dips 3x10

Plate Sit-Ups 3x20

C. METCON- AMRAP in 12 min

3 Power Clean 165#/105#

5 Pullups

7 Hand Release Pushups

^RX+ 185/115 & C2B Pullups

20.01.07

A. MetCon AMRAP EMOM 30

Minute 1: max burpee box jumps

Minute 2: max 35’ Farmer Carry 70#/50# (each hand)

Minute 3 : Rest

*Each 35’ farmer carry is one rep, score with number of carries plus BBJ

B. GROUP MOBILITY

3 ROUNDS

Couch Stretch :30 each R/L

Standing Forward Fold 1 min

Seated Straddle Stretch 1 min