06.17.2022 WORKOUT OF THE DAY
June 16, 2022
WOD
Part 1: Back Squats
5 Sets of 4
*Score = Lowest weight used for a set
PART 2: "Jumping Jackie"
For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row
*Score = Time it takes to complete the workou
MOBILITY
1:00 Calf Stretch on Post (each side)
AFTER CLASS
[5 Sets Each]
AMRAP 2:
500 Meter Bike
Max Time Ring Support Hold (Top)
Directly Into…
AMRAP 2:
500 Meter Bi
06.16.2022 WORKOUT OF THE DAY
June 15, 2022
WOD
"Pit Stop"
5 Rounds For Reps [35 Minute Time Cap]:
1,000/800 Meter Bike
Max Unbroken Toes to Bar
1,000/800 Meter Bike
Max Unbroken Dumbbell Bench Press (50's/35's)
*Score = Total Reps of Toes to Bar + Total Reps of Bench Press
MOBILITY
1:00 Banded Tricep Stretch (each side)
AFTER CLASS
GHD Conditioning:
On the Minute x 20:
Minute 1: Echo Bike Calories
Minute 2: 15 GHD Sit-ups
06.15.2022 WORKOUT OF THE DAY
June 14, 2022
WOD
"Moneyball"
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
*Score = Time it takes to complete the workout
MOBILITY
1:00 Butterfly Stretch
AFTER CLASS
[Handstand Walk Conditioning]
On the 1:30 x 10 Sets:
12/9 Calorie Echo Bike
Max Distance Handstand Walk
06.14.2022 WORKOUT OF THE DAY
June 13, 2022
WOD
"Helen"
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
*Score = Time it takes to complete the workout
MOBILITY
1:00 Banded Lat Stretch (each side)
AFTER CLASS
[Death by Power Snatch]
For Total Reps:
Minute 1: 1 Power Snatch
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every Minute
Barbell Weight: (135/95)
06.13.2022 WORKOUR OF THE DAY
June 12, 2022
WOD
Part 1: Strict Press
5 Sets of 4
*Score = Lowest weight used for a set
Part 2: "Body Shop"
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
*Score = Total Reps of Sit-ups + Push-Ups
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
For Time:
15 Rope Climbs
06.10.2022 WORKOUT OF THE DAY
June 9, 2022
WOD
"Doce"
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
*Score=Sum Total of Reps
MOBILITY
1:30 Active Twisted Cross
AFTER CLASS
Clean Complex:
Build To Heavy Complex:
1 Power Clean
1 Squat Clean
06.09.2022 WORKOUT OF THE DAY
June 8, 2022
WOD
"Meet In The Middle"
"Meet In The Middle" [TRAIN/COMPETE]
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50's/35's)
*Time Cap: 35 Minutes
*Score=Time it takes to complete the workout
[Barbell Kilos = 20/16, Dumbbell Kilos = 22.5/15]
MOBILITY
1:00 Barbell Forearm Smash (each arm)
AFTER CLASS
Gymnastics Conditioning
5 Rounds For
06.08.2022 WORKOUT OF THE DAY
June 7, 2022
WOD
PART 1: Overhead Squat
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2: "Race to Randy"
Every 4 Minutes Until 75 Reps:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)
*Time Cap: 20 Minutes
*Score=Time it takes to complete the workout
MOBILITY
2:00 Frog Stretch
AFTER CLASS
Death by Rope Climb:
For Total Reps:
Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climbs
Minute 3: 3 Rope Climbs
…
06.07.2022 WORKOUT OF THE DAY
June 6, 2022
WOD
"Dude, Where's My Bar?"
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row
*Time Cap=35 Minutes
*Score=Time it takes to complete the workout
MOBILITY
1:00 Calf Stretch on Post (each side)
AFTER CLASS
GHD Conditioning:
On the Minute x 20:
Minute 1: Echo Bike Calories
Minute 2: 15 GHD Sit-ups
06.06.2022 WORKOUT OF THE DAY
June 5, 2022
WOD
PART 1: Deadstop Deadlift
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
PART 2:"Giddy Up"
AMRAP 15:
1 Deadlift (225/155)
1 Burpee Pull-up
1 Dumbbell Thruster (50's/35's)
2 Deadlifts (225/155)
2 Burpee Pull-ups
2 Dumbbell Thrusters (50's/35's)
...
[Add 1 Rep Every Round]
*Score = Rounds + Reps
[Barbell Kilos = 102.5/70, Dumbbell Kilos = 22.5/15]
*Score = Rounds + Reps
MOBILITY
1:00 Couch Stretch (each side)
AFTER C
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