10.14.2010 WORKOUT OF THE DAY
October 13, 2021
WOD
Part 1: Hang Power Clean
Hang Power Clean
7-7-7-5-5-5-3-3-3
*Score = Sum Total of Heaviest Barbell for 7 + 5 + 3
Part 2: "BELLY ACHE"
30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
*Score = Time it takes to complete the workout
MOBILITY
1:00 Updog
AFTER CLASS
3 Rounds for Quality
0:30 Superman Hold
5-10 Controlled Barbell Ab Roll-outs
15 Empty/Lightweight Barbell Bent Over Rows
10.13.2021 WORKOUT OF THE DAY
October 12, 2021
WOD
“OH MY TOSH”
[On the 0]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 2]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 6]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 12]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 14]:
400 Meter Run + 6 Deadlifts (225/155)
[On the 18]:
600 Meter Run + 9 Deadlifts (225/155)
[On the 24]:
200 Meter Run + 3 Deadlifts (225/155)
[On the 26]:
400 Meter Run + 6 Deadlifts (225/155)
[On th
10.12.2021 WORKOUT OF THE DAY
October 11, 2021
WOD
Part 1: Build to A Heavy 3 Front Squat
Build to A Heavy 3 Front Squat
[15 Minute Window]
*Score = Heaviest Load
Part 2: “HEARTACHE”
3 Rounds For Time:
10 Front Squats (185/135)
20 Toes to Bar
50 Double Unders
*Score = Time it takes to complete the workout
MOBILITY
1:00 Couch Stretch (L/R)
AFTER CLASS
3 Sets:
8 Dumbbell Bench Press
Big Set of Push-Ups
10 Strict Toes to Bar
2:00 Rest Between Sets
10.11.2021 WORKOUT OF THE DAY
October 10, 2021
WOD
“JACK SPARROW”
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees
Directly Into..
150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (L/R)
1:00 Child’s Pose w/ Reach Through (L/R)
AFTER CLASS
For Quality:
50-40-30
Banded Good Mornings
Alternating
10.08.2021 WORKOUT OF THE DAY
October 7, 2021
WOD
“FREDDY GOES SURFING”
21-15-9:
Kettlebell Swings (70/53)
Burpees
Directly Into...
3 Rounds For Time:
400 Meter Run
21 Burpees
*Score = Time it takes to complete the workout
MOBILITY
1:00 Hurdler Stretch
1:00 Half Kneeling Adductor Stretch (L/R)
AFTER CLASS
50 Flutter Kicks
40 Sit Ups
30 Second Plank
20 Hollow Body Rocks
10 V-Ups
*After every set 200m Run
10.07.2021 WORKOUT OF THE DAY
October 6, 2021
WOD
“TEAM PLAYER”
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24"/20")
200ft Farmers Carry (50's/35's)
*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)
MOBILITY
1:00 Elevated Spiderman on Box (L/R)
1:00 Couch Stretch (L/R)
AFTER CLASS
5-5-5-5-5:
Back Squat
After Every Set:
10 Weighted Sit Ups
10 Dragonflies
10.06.2021 WORKOUT OF THE DAY
October 5, 2021
WOD
"FURIOUSLY FAST"
AMRAP 6:
Max Rounds of "DT" (115/85) [Kilos = 52/38]
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
*Score = Sum Total Reps For 3 Sets
MOBILITY
1:00 Seated Quad Stretch (
10.05.2021 WORKOUT OF THE DAY
October 4, 2021
WOD
“PARTI TIME”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You'd Like
*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
MOBILITY
1:00 Calf Stretch (L/R)
AFTER CLASS
3 Rounds for Quality:
10 GHD Glute Ham Raises
0:30 Hollow Hold
10 GHD Back Extensions
0:30 Superman Hold
10.04.2021 WORKOUT OF THE DAY
October 3, 2021
WOD
“CLIMBING & CLIMBING”
PART 1
5 sets of on the 2:00
5 - 4 - 3 - 2 - 1
Power Snatch
*Score = Sum Total Load
PART 2
2-4-6-8-10:
Power Snatches (135/95)
After Each Round:
400 Meter Row
2 Rope Climb
*Score = Time it takes to complete the workout
MOBILITY
1:00 Banded Lat Stretch (L/R)
AFTER CLASS
3x5 Eccentric Snatch Grip Deadlifts
0:05 on the way down
Light/Moderate weight
After every set
15 Band Pull Aparts
1:0
10.01.2021 WORKOUT OF THE DAY
September 30, 2021
WOD
“CANNOLI”
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts (185/135)
30 Double Unders
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pike Stretch
1:00 Pigeon Pose (L/R)
AFTER CLASS
3 Sets for Quality:
15 Strict Press w/ Band (band under feet)
15 Triceps Extensions w/ Band
10 Pallof Press w/ Band (L) into. .
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