WOD
Tuesday 08.03.2021
POSTED ON August 2, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20 Single Unders
3 Slow and Controlled Back Squats (empty bar – build across but stay light)
10 Floor Plate Press (5 slow / 5 fast)
3 Box Step-ups (each side)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
Strength: Back Squat
3 Back Squats x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
**3. Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)
WOD
Monday 08.02.2021
POSTED ON August 1, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
Strength: Bench Press
3 Bench Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
**3. Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –
WOD
Monday 07.26.2021
POSTED ON July 25, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
6 min AMRAP
5 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build to working weight)
**2. Workout Prep**
2 sets
50m Run Workout Pace
5 GHD’s (1st set parallel, 2nd set full)
3 Deadlifts (add weight)
Workout: Mr. Joshua
* Target number of Rounds: 4 rounds +
* Minimum number Rounds before scaling: 3
20:00 Amrap
400m Run
30 GHD’s
15 Deadlifts (250/175)
* Scaling option 1 (Masters 45+)
20:00 Amrap
400m Run
20 GHD’s (6in riser)
15 Deadlifts (205/135)
* Scaling Option 2 (Beginner)
20:00 Amrap
200m Run or 300m Row
20 Sit Ups
15 Kettlebell Sumo Deadlifts (light)
* Limited Equipment Option
20:00 Amrap
400m Run
30 V-Ups
15 Burpees
* Large Class Option
Teams of 2
20:00 Amrap
400m Run (together)
60 GHD’s (split)
– Partner Holds a Plank (elbows) –
15 Partner Deadlifts (405/285)
WOD
Saturday 07.24.2021
POSTED ON July 24, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
3 sets
20 single unders
5 Clean Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
**2. Workout Prep**
4 sets
10 Double Unders
10 sec. Assault Bike (workout pace)
2 Squat Cleans (build up in weight each set)
– rest between sets –
Workout:
* Target time each set: Sub 2 minutes
* Time cap: 2:30
Every 3:00 (8 sets)
60 Double Unders
12/10 Calorie Echo Bike
3 Squat Cleans (225/155)
WOD
Friday 07.23.2021
POSTED ON July 23, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)
**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups
Workout: Helen
* Target time: 8-10 minutes
* Time cap: 12 minutes
3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups
WOD
Thursday 07.22.2021
POSTED ON July 21, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets each)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)
**2. Workout Prep**
2 rounds (together)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)
Workout: Walking in Memphis
* Target time: 12-14 minutes
* Time cap: 16 minutes
Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
WOD
Wednesday 07.21.2021
POSTED ON July 20, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s + Hip Halo Warmup (between sets)
-into-
3 min
25 secs Jump Rope
5 sec. Transition
25 secs Up Downs
5sec. Transition
**2. Workout Prep**
2 sets (practice transition on and off the bike)
15 Sec. Assault or Echo Bike (at workout pace)
– rest 30 secs –
Workout: Echo Chamber
* Target number of Calories each set: 10/8+
* Minimum number Calories before scaling: 6/5
15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike
WOD
Tuesday 07.20.2021
POSTED ON July 19, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec machine of choice
5 DB Deadlifts (lightweight – build across)
5 DB Hang Clean (lightweight – build across)
5 DB Shoulder to Overhead (lightweight – build across)
10 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
**2. Workout Prep**
2 sets
4 Dumbbell Cleans (add weight to each set)
5 GHD’s (1st set: Parallel, 2nd set: full)
Workout: Pedal to the Metal
* Target time: 8-10 minutes
* Time cap: 14 minutes
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
GHD’s
WOD
Monday 07.19.2021
POSTED ON July 19, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
3 sets
150m Row
5 down dog to seal pose transitions
10 plate hops
**2. Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
-Practice transition and sliding the seat forward-
Workout: Over and Over
* Target time: 4:30-6:30
* Time cap: 8 minutes
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
WOD
Saturday 07.17.2021
POSTED ON July 17, 2021
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Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Gobet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms
**2. Workout Prep**
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)
Workout: Summertime Sadness
* Target time: 10-12 minutes
* Time cap: 18 minutes
2:00 Amrap
2 Rope Climbs
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
– rest 1:00 between sets –
4th round extended to 3 minutes.
Go until 75 reps of Back Squats are complete.