workout of the day
08.23.2023
WOD
"Sprint Test"
12-9-6
front squats 155/105
burpee over bar
Strength
Test out max back squat
WOD
"Sprint Test"
12-9-6
front squats 155/105
burpee over bar
12.02.2022
WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row
Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold
Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold
Bench press warm up
10 MB overhead passes to wall
10 MB chest passes to wall
5 yoga push ups
Strength
Max Back Squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?
If not back squatting then find a max bench press- use the same warm up reps as BS
WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row
12.01.2022
WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups
Warm Up
3 sets
10 KB swings- light
10 each leg rear foot elevated split squats
10 goblet squats
25 second tall plank hold
Mobility
4 each side perfect stretch
4 each side slow Cossack squats
30 seconds each side banded ankle stretch
30 seconds deep squat plate hold
Strength- max back squat
warm up with 3 reps fast, unbroken @ 50-60-70%then 1 rep @ 80-90-100-102?-105?
Strength
3 sets
A. landmine curtsy squat, 20X0 x 10-12/leg
B. landmine Z press, 20X1 x 10-12/arm
C. landmine tall kneeling goblet press out x 10/side https://youtu.be/EcUqCS_I80g
rest between sets
WOD
"Timed Right"
10,9,8,7,6,5,4,3,2,1
KB swings 53/35
1,2,3,4,5,6,7,8,9,10
push ups
12.03.2021
WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs
Warm Up
2:00 cardio
then 2 rounds
90/90 hip switch with a rear hip ER x 5/side
*try to maintain a straight spine position as you fold forward. Torso may rotate toward the back leg as it opens up.
Shoulder extension bridge x 5 reps
*start with legs in a bridge and then push through the floor, using the legs to pull yourself forward. Only go as far as comfortable for the shoulders/elbows.
Russian baby makers x 5 reps
*hold end stretch position for 2-3 seconds each. Try to keep arms inside of knees.
Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%
OR
Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
OR
Hip Thrusts
3 x 10 reps @ 60% your DL max
WOD
"One DB Burner" original post May 11th, 2020 with cals rowing
2 Rounds for Time
60 single DB rows
50 DB bicep curls
40 seated DB press
30 seated tricep extensions
20 DB lat pull overs
WOD
body maintenance
3 rounds not for time
10 each side fire hydrants- use mini-band
10 each side single leg glute bridges
3 rounds
10 DB bench press, pick load
10 each side bird dog rows with DB, pick load
10 prone snow angels
12.02.2021
WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks
Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets
Warm up
2 sets
200m cardio
10 PVC pass throughs
5 good exhales in the PVC box stretch
30 seconds each side perfect stretch
30 seconds box jump, step down
Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps
Strength
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%
OR
Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks
Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets
12.01.2021
WOD
"Admin"
30 KB swings 53/35
500m row
25 KB swings
400m row
20 KB swings
300m row
15 KB swings
200m row
10 KB swings
100m row
*score is total calories- which is found by changing the unit on the rower*
Warm up
3 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats
Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps
Strength
max back squat day
3 @ 50%
2 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 100, 102, 104%
OR
Take 90% of your recent max deadlift and that is your working max
Use your working max deadlift
60% 4 x 10 reps
60% x 10+ reps
WOD
"Admin"
30 KB swings 53/35
500m row
25 KB swings
400m row
20 KB swings
300m row
15 KB swings
200m row
10 KB swings
100m row
*score is total calories- which is found by changing the unit on the rower*