
workout of the day
02.28.2023
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
Strength
Back Squats
5 reps @60%
3 reps @ 70%
2 reps @ 80%
2 sets of 4 reps @ 75%
WOD
"Quest"
25 Reverse Lunges
25 Deadlifts 185/125 135/95
20 Bar-Facing Burpees
20 Power Cleans 155/105 115/75
15 Sit Ups
15 Front Squats 135/95 95/65
10 Ring Rows
10 Push Jerks 95/65 75/55
5 Pull-ups or bar muscle ups
5 Thrusters 95/65 75/55
02.15.2023
WOD
"A Chance"
4 rounds for time
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters 95/65 75/55 45/35
Strength
back squats
4 sets of 2 reps @ 85%
then
2 sets of 6 reps @75%
WOD
"A Chance"
4 rounds for time
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters 95/65 75/55 45/35
01.25.2023
Lifting Day!
A. back squats
4 x 4 reps @ 80%
2 x 10 reps @ 70%
rest as needed
B. 3 sets
single leg RDLs x 15 each side
banded pallof press x 30 seconds each side
C. KB core set
2-3 sets 8-10 reps each side
All Posts • Instagram
1. Turkish Sit Up
2. Straddle Turkish Sit Up
3. KB Deadbug
4. Tall Kneeling Hip to Halo
5. Pike Lift Over
Lifting Day!
A. back squats
4 x 4 reps @ 80%
2 x 10 reps @ 70%
rest as needed
B. 3 sets
single leg RDLs x 15 each side
banded pallof press x 30 seconds each side
C. KB core set
2-3 sets 8-10 reps each side
All Posts • Instagram
1. Turkish Sit Up
2. Straddle Turkish Sit Up
3. KB Deadbug
4. Tall Kneeling Hip to Halo
5. Pike Lift Over
01.12.2023
WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155 185/125 1235/95
pull ups or C2B pull ups
immediately into
2-4-6-8-10
hang squat cleans 115/75 95/65 75/55
10-20-30-40-50
double unders or x2 single unders
Warm Up
2 sets
50 feet shuffle each side
4 point single leg hops x 5 each leg (jump forward, to the right , backwards, to the left)
banded walks x 30 seconds lateral and 30 seconds monster
medball or unweighted speed skaters x 30 seconds https://youtu.be/GFPC45VTuwE
Mobility
banded ankle stretch x 30 seconds each side
90/90 hip switches x 30 seconds
wall slides x 30 seconds
Strength
back squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 75-80%
3 sets of 1 rep @ 85%
WOD
"DC2"
For Time
10-8-6-4-2
deadlifts 225/155 185/125 1235/95
pull ups or C2B pull ups
immediately into
2-4-6-8-10
hang squat cleans 115/75 95/65 75/55
10-20-30-40-50
double unders or x2 single unders
12.10.2022 Partner WOD
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
Warm Up
Bike/Row 3:00
3 sets
3 hang muscle cleans
3 front squats
3 push press
3 x burpee + 2 broad jumps
*start with empty bar and only go light loads thereafter
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
11.28.2022
WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees
10:00 time cap
Warm up
2 sets
200m row
plank to pike opposite hand to toe touch x 5 each side
touchdown squats x 8 each side
plate squats x 6 @31X1- hold a plate at your chest, tempo is 3 sec. descend, 1 sec. hold at the bottom and explode up.
https://www.instagram.com/p/CK4hBxtA7SV/?hl=en
Mobility
A. banded ankle stretch x 30 seconds each side
B. behind the neck pull aparts x 10 reps- start with elbows at 90 degrees and pull band apart to fully extend elbows
C. banded snatch grip press x 10 reps
Strength
back squats
unbroken sets for speed
3 reps @ 50-60-65-70%
then...
5 sets of
clean pull + squat clean & jerk
set 1-2 @65%
set 3-4 @ 70%
set 5 @ 75%
WOD
"Royal Flush"
For Time
5-7-9
power cleans 135/95 95/65 75/55
bar facing burpees
thrusters 135/95 95/65 75/55
bar facing burpees
10:00 time cap
11.21.2022
WOD
"12 Men on the Field"
12-9-6
Shoulder to overhead 135/95 115/75 75/55
TTB
Rest 2:00
9-6-3
Shoulder to overhead 155/105 135/95 95/65
TTB
Rest 2:00
6-4-2
Shoulder to overhead 185/125 155/105 115/75
TTB
Warm Up
Row 300m
50m dual KB/DB overhead carry
Row 250m
50m dual KB/DB front rack carry
Row 200m
50m dual KB/DB farmer carry
Primer
2 sets
12 each side single leg glute bridges
12 each direction banded walks
30-45 second wall sit
Strength
back squats
"Do It Better"
5 reps@ 65%
4 reps @ 75%
3 reps @82%
2 reps @87%
1 rep @92%
1 rep @95%
WOD
"12 Men on the Field"
12-9-6
Shoulder to overhead 135/95 115/75 75/55
TTB
Rest 2:00
9-6-3
Shoulder to overhead 155/105 135/95 95/65
TTB
Rest 2:00
6-4-2
Shoulder to overhead 185/125 155/105 115/75
TTB