workout of the day
02.01.2023
WOD
"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85 95/65 75/55
8 box jumps 24/20"
10 deadlifts 115/85 95/65 75/55
Strength
Deadlifts
4 x 4 reps @ 75%
WOD
"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85 95/65 75/55
8 box jumps 24/20"
10 deadlifts 115/85 95/65 75/55
11.07.2022
"Maximum Load"
For total weight
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many deadlifts as possible
Rest 3 minutes then
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many strict press as possible
Total of max reps x weight on barbell = score
Athletes will choose their own weight for each lift
Warm up
2 sets
2:00 cardio choice
10 barbell RDLs
10 barbell Kang squats
5 each side beast to alternating leg through https://youtu.be/EQEuNPVppO8
Mobility
1. side lying arm circles x3-5 each side https://www.instagram.com/p/Cj2f3bagRCt/
2. banded wall slides x 10 same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side https://www.instagram.com/p/Ccnm8VugRMF/
WOD
"Maximum Load"
For total weight
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many deadlifts as possible
Rest 3 minutes then
Every 30 seconds for 5 minutes (:30 work/:30 rest)
Athletes will complete as many strict press as possible
Total of max reps x weight on barbell = score
Athletes will choose their own weight for each lift
Single Leg Focus
2-3 sets depending on time
10 right leg weighted step ups
15 right leg unweighted step ups
10 left leg weighted step ups
15 left leg unweighted step ups
6-8 supermans
rest 90 seconds
07.15.2022
WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups
Warm Up
3 sets
200m run
10 barbell RDLs
10 KB swings
5 yoga push ups
Strength
Deadlifts- 4 sets
3 deadlifts to knee + 1 deadlift + 3 dimmels https://youtu.be/YGSdeOvpc-Q
build load starting at 60%
WOD
"Helen"
3 rounds for time
Run 400m
21 KB swings 53/35
12 pull ups
Accessory Set 2-3 sets
1. banded lat pull downs x 20
2. banded face pulls x 15
3. prone swimmers x 10
06.17.2022
WOD
"Skywalker"
20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups
Warm Up
2 sets
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts
Mobility:
A. banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
B. KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
C. band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above
BMU warm up- https://youtu.be/WZ5WgGjhGOk
target reach swings https://youtu.be/HFkksKanod0
air chair swings
low racked barbell- transitions
C2B warm up
kip swings
banded face pulls
banded chest to bar pull downs https://www.youtube.com/watch?v=XkBR9ZErYAQ
Primer
deadlift reps
5-4-3-2-1
60-70-75-80-85%
WOD
"Skywalker"
20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups
03.02.2022
A DAY AT THE RACE
Time Cap 13
10 Power Cleans
20 Cal Bike
30 Single DB S2OH
40 Burpee Over 20" Box W/ Single DB
30 Single DB S2OH
20 Cal Bike
10 Power Cleans
Power Clean Weights
MRx: 185 | MInt + MMst: 155 | MSc: 135
WRx: 125 | WInt + WMst: 105 | WSc: 85
Dumbbell Weights
MRx: 70 | MInt + MMst: 50 | MSc: 50
WRx: 50 | WInt + WMst: 35 | WSc: 35
Warm Up
cardio 2:00
15 banded good mornings
10 barbell Kang squats
20 alternating reverse lunges
5 yoga push ups
Primer
2 sets
8 each side single leg RDL- moderately heavy KB- slow tempo
20 glute lifts MoveU (@moveu) • Instagram photos and videos
10 each side banded step outs- yellow band around the feet
Strength
Deadlift week 14
70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+
WOD
Gameday
A DAY AT THE RACE
Time Cap 13
10 Power Cleans
20 Cal Bike
30 Single DB S2OH
40 Burpee Over 20" Box W/ Single DB
30 Single DB S2OH
20 Cal Bike
10 Power Cleans
Power Clean Weights
MRx: 185 | MInt + MMst: 155 | MSc: 135
WRx: 125 | WInt + WMst: 105 | WSc: 85
Dumbbell Weights
MRx: 70 | MInt + MMst: 50 | MSc: 50
WRx: 50 | WInt + WMst: 35 | WSc: 35
02.28.2022
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster
Warm Up
8:00 continuous work
Row 1:00, increasing pace every 20 seconds
1 * barbell complex
wall facing handstand hold, 20 seconds
*barbell complex:
2 deadlifts
2 cleans
2 thrusters
2 hang cleans
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster
02.12.2022 Partner WOD
WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups
Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups
Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups
Warm Up
2 sets
10/7 cals row
20 dead hang from pull up bar
DB bottoms up press x 8 each side
banded hamstring curls x 15
Barbell Complex
3 rounds
3 clean grip RDLs
3 hang power cleans
3 strict press
*first round empty barbell, second round light load, third round at wod weight
WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups
Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups
Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups