Workout of the Day (WOD)

12.27.19 Friday

Prep: 2 Sets: 10/side Shoulder CARs 50 ft Quadruped Crawl SLOW + Clean Practice Fitness A. Squat Clean + Front Squat Build to a tough set in 12-15min B. For Time: 1000m Row 90 sec rest 750m Row 90 sec rest 500m Row 90 sec rest 250m Row 15min Cap Score is total time including rest.

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12.26.19 Thursday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 20 sec/side Side Plank Essentials A. 1 Set: Max Sorenson Hold B. Clean Grip DL Build to a tough set of 3 @ 11X1 Must be clean grip, no mixed grip C. AMRAP10 5 KB DL 70/53 (1 KB) 10 BJSD 50 SU   Fitness:

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12.24.19 Tuesday

Prep: 3 Sets: 5/arm SA Ring Row 10 Scap Push Ups A. Push Press Build to a tough set of 3 in 10min. Not TnG. Must reset each rep. B. Santa’s Countdown AMRAP20 12 TTB 11 Burpees over Bar 10 Power Clean 9 TTB 8 Burpees over Bar 7 Power Clean 6 TTB 5 Burpees

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12.23.19 Monday

Prep: 3 Sets: 30 sec Air Squat Hold 6/side Hip Switch 30 sec Forearm Plank Fitness A. EMOM5 – 8-10 alternating Jump Lunges B. Back Squat 12min Build to a heavy set of 3 reps @ 31X1 Make sure to pause for a full second. C. For Time: 100 Wallballs 20/14# 10/9′ 2 Scores: 1. Max

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12.21.19 Saturday

Prep: 3min Easy Row + Joint Mobility Fitness A. AMRAP5 Max sHSPU At the beginning of each minute, including minute zero, must perform 8 Box Jumps 24/20 B. 4 Sets: 5/arm SA DB Push Press 8/arm Parallette Supported SA DB Rows 10X1 rest 90 sec Heavy on rows and Push Press C. For Time: 18-15-12-9-6

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12.20.19 Friday

Prep: 2 Sets: 15/side Quadruped CARs 50 ft Quadruped Crawl Fitness A. Front Squat Build to a tough set of 5 in 10min @ 30X2 B. AMRAP5 5 Squat Cleans 5 Bar Facing Burpees 50% of Max Squat Clean = weight for workout B. 3 Sets: 10 Barbell Hip Thrust @ 11X0 5/leg SL KB

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12.19.19 Thursday

Prep: Joint Mobility / Movement Prep A. 3 Sets: 60 sec/side Anterior Chain Stretch 60 sec/side Banded Ankle Distraction B. AMRAP20 @ Skill Effort 20 cal Row or AB 5 Roll to Candlesticks 10m HS Walk 1 Rope Climb RX+ = 3/side SL Roll to Candlestick Focusing on qulaity movement first. Sub is 20 sec

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12.18.19 Wednesday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 20 sec/side Side Plank Fitness: A. 3 Sets: 5 GHD Hip Ext + Sorenson Hold – Max Hold 30 sec/side Dragon no set rest (whenever GHD is open) B. Clean Grip DL 2,2,2,2,2 @ 4111 Every 2:30 Start around 60% and build each set or

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12.17.19 Tuesday

Prep: Prep: 3 Sets: 10 Ring Rows 30 sec HS Hold / OH KB Hold Fitness A. 5min Max reps – Strict Pronated Pull Ups. You must do the eccentric of each rep. You cannot drop from the top. B. Shoulder Press + Push Press 2 reps @ 21X2 + 3-5 Push Press Every 2:30

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12.16.19 Monday

Prep: 3 Sets: 30 sec Air Squat Hold 6/side Hip Switch 30 sec Forearm Plank Essentials A. DB Rack Reverse Lunge 12 alt reps rest 60 sec b/w sets x 3 First set Light Second set Moderate Third set Hard B. Back Squat 2,2,2,2,2 @ 31X1 every 2:30 Stay b/w 75-80% of 3RM. Minimal building.

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12.14.19 Saturday

Prep: 3min Easy Row + Joint Mobility Fitness A. EMOM10 1-4 UB sHSPU Aim for sets you can maintain the whole time. NO Kipping. B. 4 Sets: 6 DB Push Press (pause 2 sec in dip) 8/arm Parallette Supported SA DB Rows 10X1 rest 90 sec C. For Time: 500m Row 5 Devil Press 50/35

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12.13.19 Friday

Prep: 2 Sets: 5/side Quadruped CARs 50 ft Quadruped Crawl Essentials A. Front Rack Reverse Lunge + Front Squat 3/leg + 2 Front Squats Build to a tough set in 12 min. B. EMOM10 Odd- 20 sec Max Hang DB Power Clean 35/25 Even- 5 DB Front Squats from Floor C. 4 Sets: 8 Barbell Glute

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12.12.19

Prep: Joint Mobility / Movement Prep Essentials + Fitness A. Every 5min x 4 sets 20′ Crab Walk 20′ Bear Crawl 10 Hollow Tucks 5 Roll to Candlesticks **In remaining time max row or AB for cals. RX+ = 3/side SL Roll to Candlestick Sub for Candlestick is Airsquat w/ 3 sec pause and jump at

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12.11.19 Wednesday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 10 Cat Cows Fitness A. 3 Sets: Sorenson Hold – Max Hold 5/side Banded Bird Dog no set rest (whenever GHD is open) B. Clean Grip DL 3,3,3,3,3 @ 4111 Every 2:30 55-60% of your 1RM Deadlift across C. 4 Sets: 2min Clock 10 DB

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12.10.19 Tuesday

Prep: 3 Sets: 10 Ring Rows 20 sec HS Hold / OH KB Hold Fitness A. EMOM10 1-4 UB Strict Pronated Pull Ups Try to improve on last week. Keep reps same if they were tough last week. B. Shoulder Press + Push Press 3 reps @ 21X2 + 3 Push Press Every 2:30 x 5

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