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11
Jun

Friday 6/12

Warm-Up:

  • Increasing Ladder 1-6 – Single DB:
    • Deadlift / Clean / Front Squat / Push Press / Burpee Over Dumbbell
  • After each EVEN Round (2, 4, 6) complete either 150m Run or 12/9 Calorie Row (Slow, Medium, Fast)
  • Clean Warm-Up with a barbell

Workout:

AMRAP 25

3 Power Clean @ 65% (complete these reps as singles, NOT touch-and-go)

150m Run OR 12/9 Calorie Row

8 Bar-Facing Burpees

10
Jun

Thursday 6/11

Warm-Up:

  • 150m Run, 10 PVC Good Mornings, 20 PVC Lunge + Twist, :30 Boat Pose
  • 150m Run, 10 Air Squats, 20 PVC Pass-throughs, :30 Overhead Squats
  • 150m Run, 10 Super People, 20 Single Leg KB RDLs, :30 Thrusters
  • Rehearsal:
    • Bar Muscle-Up Prep, 5 KB DL, 5 Thurster, 5 OHS, 5 Sit-Ups

Workout:

For Time:

100 Kettlebell Deadlift <aim for large sets>

Rest 2 minutes

75 Thrusters (45/35) <sets of at least 15>

Rest 2 minutes

50 Overhead Squats (45/35) <keep it moving>

Rest 2 minutes

50 Sit-Ups

Rest 2 minutes

25 Jumping Bar Muscle-Ups <find your appropriate modification. aim for sets of ~5>

Rest 2 minutes

Run 500m

At-Home Version:

100 KB/DL Deadlift / 75 Thrusters (PVC or Single KB/DB Thrusters) / 50 Overhead Squats (PVC OHS – controlled tempo) / 50 Sit-Ups / 500m Run

9
Jun

Wednesday 6/10

Warm-Up:

  • 30 seconds Shadow Jump Rope, 60 seconds Inch Worm + Push-Up
  • 30 seconds Air Squats, 60 seconds Plank Kickbacks
  • 30 seconds Jump Squats, 60 seconds Slow Burpees
  • 30 seconds Tuck Jumps, 60 seconds Box Step-Overs
  • 30 seconds Box Jumps, 60 seconds Box Runarounds

Workout #1:

Magic Number Burpees!

Complete your Magic Number of reps in TWO sets with FOUR minutes rest between them. Track and log final time!

Workout #2:

3 Rounds for time of:

30 Box Jumps

400m Run

Track and log final time

Athletes are encouraged to step down from box jumps to reduce likelihood of injury! (It also helps many of us control our heart rate more effectively.)

8
Jun

Tuesday 6/9

Warm-Up:

Starting at your “wall ball” station:

Lunge + Stretch down, Inch Worm + Stretch back, 10 Wall Ball Push Press

High Knees down, Broad Jump back, Butt Kicks down, Bunny Hops back, 10 Wall Ball Bear Hug Squats

Run down and back, 5 Scap Pull-Ups, Run down and back, 5 Kips, Run down and back, 5 Hanging Knee Raises, 10 Wall Balls

Workout:

7 Rounds

3 Minute AMRAP of-

150m Run / 10 Wall Balls / 10 Toes to Bar

Max Effort Power Snatches in remaining time each round

1 minute rest between rounds

Track total reps of Snatch completed over all 7 rounds

Please don’t drop barbells with smaller weights on them from overhead.

Wall Balls should be unbroken, Toes to Bar ideally in sets of 3-5 reps, and Snatches should be linked together in sets of at least 5-7 reps at a time (75/45lbs?).

At-Home Version:

7 Rounds

3 Minute AMRAP of-

150m Run / 10 PVC or Dumbbell Thrusters / 10 V-Ups (or 1/2 V-Ups)

Max Effort Alternating Dumbbell Snatches in remaining time each round

1 minute rest between rounds

Track total reps of Snatch completed over all 7 rounds

8
Jun

Monday 6/8

Workout:

EMOM 32 (8 rounds)
– 5, 7, or 9 Handstand Push-Ups

– 30/50 DU 

– 5, 7 Squat Cleans @ 50%

– 5, 7, or 9 Pull Ups / Ring Rows

At-Home Version:

EMOM 32 (8 rounds)
– 5, 7, or 9 Handstand Push-Ups or 4-6 reps of Standing or Seated Single-Arm Dumbbell Press per arm

– 30/50 DU or 30 Lateral Hops over DB

– 5, 7 Squat Cleans @ 50% or 4-6 Single-Arm DB Squat Cleans per arm

– 5, 7, or 9 Pull Ups / Ring Rows or 4-6 Single-Arm DB Bent-Over Rows per arm

Prioritize full Range of Motion and control for every single rep. Control lockouts (press), stand all the way up (cleans), and squeeze shoulder blades together (rows) through the entire workout!

4
Jun

Friday 6/5

Warm-Up:

4-5 Minutes of Agility Drills (Parking Lot Day!)

Squat/Hip/Hamstring Stretches

Rehearsal:

3 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

4 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

5 reps each of KB/DB Swings, KB/DB Deadlifts, KB/DB Clean and Jerks, KB/DB Thrusters

Workout:
For time:
500m Run
100 KBS  

500m Run 

100 Air Squats 

500m Run 
50 Alt DB Clean and Jerks  
500m Run 

50 DB Thrusters  

At-Home Version:
Since most at-home athletes have a single Dumbbell (versus a kettlebell), simply change those swings to DB swings. The rest is exactly the same!

Our goal for today’s workout is to sweat. Find a reasonable weight KB for swings (sets of ~15-20 reps at a time), a lighter DB for Clean and Jerks and Thrusters (~10 at a time), and just keep it moving!

3
Jun

Thursday 6/4

Warm-Up:

2 Rounds of each Block – 5 reps of each movement

1- PVC Pass-through, Around-the-Worlds, Good Mornings, Trunk Twists, Squats, Leg Swings

2- PVC Conventional Deadlifts, Snatch Grip Deadlifts, Overhead Squats Snatch Balance, Power Snatch

3- Empty Barbell Snatch Grip Deadlift, High Hang Power Snatch, SLOW Overhead Squats, Controlled Power Snatch

Workout:

For Time:
10 Rounds of:
3 Overhead Squats
6 Snatch
9 Deadlift
1 Minute Rest between rounds

Aim to use the same bar for all three movements
If you’re proficient with all three movements, feel free to increase reps to 4/8/12!

Focus tomorrow is CONTROL and Full Range of Motion. Stand all the way up each rep, walk out of the gym feeling BETTER about your technique. Think: Perfect ROM over sprinnnnt.

If you need two different bars, or one bar and PVC, do it!
Rounds should take between 60 and 90 seconds of controlled reps.

At-Home Version:
10 Rounds of:
2 Single-Arm DB Overhead Squats per arm, 3 Single-Arm DB Snatches per arm, 4 Single-Arm DB Deadlifts per arm
Rest 1 minute between rounds

2 OH Squats one arm, switch arms, 3 Snatches per arm, switch arms, 4 DL’s per arm, switch arms, rest.

2
Jun

Wednesday 6/3

Warm-Up:

Agility/Mobility Drills to prepare for running. (GET WARM!)

Rehearsal after the Run intervals:
4 Rounds of: 5 KB Swings, 5 Goblet Squats, 5 Sit-Ups. Increase speed each round.

Strength/Skill:

Every 4:00 for 5 rounds

Run 500m

Track Fastest AND Slowest intervals.

(Athletes should get at LEAST :45 rest between intervals)

Workout:

AMRAP 8

25 Kettlebell Swings (should be done in no more than two sets)

20 Air Squats

15 Sit-Ups

At-Home Version: Same workout with Dumbbell Swings