WOD
Monday 09.12.2022
POSTED ON September 11, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
-Into-
2 Overhead Squat x 3 sets (@80% of 1RM Snatch)
* Rest as needed between sets *
3. Workout Prep
1 set:
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk
4. Workout: Rainbow Roll
Freedom (RX’d)
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
*Independence
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)
* Liberty
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
WOD
Saturday 09.10.2022
POSTED ON September 10, 2022
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Stay Together: 9/11 Memorial WOD
For Time:
400+M run. (Over 400 emergency workers killed)
Then, 9 rounds of
11 box step-ups 30/24
11 ab-mat sit-ups
11 push-ups
11 air-squats
400+M run.
For the duration of this workout each partner will hold one end of the heavy black 8′ ropes. Never let your partner go, “Stay Together”.
WOD
Friday 09.09.2022
POSTED ON September 8, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec Assault Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)
2. Workout Prep
1 set (with partner)
20-sec Assault Bike (each/ at workout pace)
3 Strict Handstand Push ups (each)
3. Workout: Echo Press
Freedom (RX’d)
Teams of 2
50/40 Calorie Echo Bike
20 Strict Handstand Push Ups
32/24 Calorie Echo Bike
20 Strict Handstand Push Ups
32/24 Calorie Echo Bike
20 Strict Handstand Push Ups
50/40 Calorie Echo Bike
* Independence
40/32 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
40/32 Calorie Echo Bike
* Liberty
32/24 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
32/24 Calorie Echo Bike
4. Strength
Goblet Squats: 1 and a Half Reps – 4 x 10
Into
Lying DB Hamstring Curl – 4 x 10
5. Cooldown/Mobility
1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
WOD
Thursday 09.08.2022
POSTED ON September 7, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push
10 yd sled pull
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)
3. Workout: The Hammer
Freedom (RX’d)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95)
* Independence
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)
* Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)
4. Skill Progression
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
5. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
WOD
Wednesday 09.07.2022
POSTED ON September 6, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength
1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *
Into
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
3. Workout Prep
2 sets:
1 Bar Muscle Up
2 Box Jump Overs (no touch)
3 GHD’s
10ft Front Rack Lunge (build in weight)
4. Workout: Up and Over
Freedom (RX’d)
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20”)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
* 16:00 Time Cap *
* Independence
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20”)
30 GHD Sit Ups + 6in riser (Or 25 Alternating V-Ups)
Then
100ft Front Rack Lunge (95/65)
*Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)
5. Cooldown/Mobility
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
WOD
Tuesday 09.06.2022
POSTED ON September 6, 2022
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1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30 sec row
5 World’s Greatest Stretch (each side)
30 sec ski
5 updowns to seal pose
2. Workout Prep
1 set:
100m Row (workout pace)
5/4 Calorie Ski
3. Workout: Rince and Repeat
*Add 2 burpees each round for 6 rounds, then complete as many burpees as possible for rounds 7 and 8.
* Independence
Every 2 minutes: (same format as original)
175/150m Row
8/5 burpees*
* See burpees to add each set on the whiteboard
* Liberty
Every 2 minutes (8 sets)
175/150m Row
8/5 burpees
4. Strength:
GHD Hip Extension: 4 x 10
+
Single leg DB Hip Thrust: 4 x 10
5. Cooldown/Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
WOD
Friday 09.02.2022
POSTED ON September 1, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Worlds Greatest Stretch
2. Workout Prep
3 sets:
20 second Row (workout pace)
3 Thrusters (build across sets)
Set 1: 5 Kipping Pull-ups
Set 2: 5 Kipping Chest to Bar
Set 3: 2 Bar Muscle ups
3. Workout: Jackie Pro
Freedom (RX’d)
1000m Row
50 Thrusters (95/65)
30 Bar Muscle Ups (Or 60 Chest to Bar)
*Row must be done under 3:30 for males and 4:00 for the women
* Independence
1000m Row
50 Thrusters (75/55)
20 Bar Muscle Ups (Or 40 Chest to Bar)
* Liberty
800m Row
50 Dumbbell Thrusters (light)
30 Jumping Pull-ups
4. Skill Progression
5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –
5. Cooldown/Mobility
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
WOD
Thursday 09.01.2022
POSTED ON August 31, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
30-second ski
5 GHD’s to parallel
30-second Bike Erg
4 Box Get Overs (30/24)
2. Workout Prep
With partner:
20 second Ski (each)
5 GHD’s (each)
20 second Bike Erg (each)
2 Burpee Box Get Overs (each)
3. Workout: Cardio Dozen
Freedom (RX’d)
Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s (Or V-Ups)
-1 min rest-
12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs
Individual option:
8 min AMRAP
1000/800m Ski
Max GHD’s (Or V-Ups)
-1 min rest-
8 min AMRAP
2000/1600m Bike Erg
Max Burpee Box Get-Overs (48/42) (Or Burpee Box Jump Overs (24/20))
** If you don’t have Bike Ergs, Ski 1000/800m in both AMRAPs
* Independence
Teams of 2
12 min AMRAP
2000/1600m Ski
Max GHD’s + 6in Riser
1 min rest
12 min AMRAP
4000/3200m Bike Erg
Max Burpee Box Get-Overs (40/36)
(If you don’t have Bike Ergs, Ski 2000/1600m in both AMRAPs)
* Liberty
Teams of 2
10 min AMRAP
1500/1200m Row
Max Sit ups
1 min rest
10 min AMRAP
3000/2600m Bike Erg
Max Up Downs + Step Ups
(If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs)
4. Cooldown/Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
WOD
Wednesday 08.31.2022
POSTED ON August 30, 2022
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1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Into
3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)
* Rest as needed between sets *
3. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar
4. Workout: Cold As You
Freedom (RX’d)
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar
* Independence
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Knees to Elbows
* Liberty
10:00 Amrap
3 Kettlebell Sumo Deadlifts (moderate)
5 Knee Push-ups
7 Hanging Knee Raises
5. Cooldown/Mobility
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
WOD
Tuesday 08.30.2022
POSTED ON August 29, 2022
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up (10-12 minutes)
-into-
1 min Run Test – for distance (moderate pace)
-into-
3 sets:
30-second Bike erg
3 Shoulder to Overhead (build across/stay light)
2. Workout Prep
2 sets:
50m Shuttle Run
1 Shoulder to Overhead (build up in weight)
3. Workout: Shuttle to Overhead
Freedom (RX’d)
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)
-Rest 1 min-
From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)
-Rest 2 mins-
From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)
* Independence
From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead (155/105)
Rest 1 min
From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (155/105)
Rest 2 mins
From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (155/105)
* Liberty
From 0:00-2:00 (2 minutes)
400m Bike Erg (or 200m Row)
Max Dumbbell Push Press (light)
Rest 1 min
From 3:00-6:00 (3 minutes)
800m Bike Erg (or 400m Row)
Max Dumbbell Push Press (light)
Rest 2 mins
From 8:00-12:00 (4 minutes)
1200m Bike Erg (or 600m Row)
Max Dumbbell Push Press (light)
4. Strength
5 sets:
6-10 reps
*Rest as needed between sets*
5. Cooldown/Mobility
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)