06.03.2022 WORKOUT OF THE DAY
June 2, 2022
WOD
PART 1: Bench Press
5 Sets of 5 Bench Press
*Score = Total load
PART 2: "Cement Shoes"
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score = Total reps of Toes to Bar
MOBILITY
1:00 Calf Stretch on Post (each side)
AFTER CLASS
[Bar-Facing Burpees]
On the 5:00 x 3 Sets:
30 Bar-Facing Burpees
06.02.2022 WORKOUT OF THE DAY
June 1, 2022
WOD
"Tutu"
[8 Rounds For Total Reps]:
AMRAP 2:
Bike Calories
AMRAP 2:
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps(24"/20")
*Score is Total Reps
MOBILITY
1:00 Up Dog Stretch
AFTER CLASS
4 Sets:
:30 L-Sit Hold
15 Banded Good Mornings
06.01.2022 WORKOUT OF THE DAY
May 31, 2022
WOD
PART 1: Front Squat
5 Sets of 5 Front Squats
*Score = Total load
PART 2: "Spindrift"
AMRAP 18:
500 Meter Row
30 Push Press (95/65)
100 Double Unders
500 Meter Row
30 Front Squats (95/65)
100 Double Unders
500 Meter Row
30 Thrusters (95/65)
100 Double Unders
*Score = Rounds + Reps
MOBILITY
1:00 Child’s Pose
AFTER CLASS
For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push
05.31.2022 WORKOUT OF THE DAY
May 30, 2022
WOD
"Aftershock"
5 Rounds For Time:
1,000/800 Meter Bike
12 Deadlifts (185/135)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
*Score = Time is takes to complete the workout
MOBILITY
1:00 Barbell Forearm Smash (each side)
AFTER CLASS
Bike Finisher:
5 Sets For Calories:
1 Minute Sprint
4 Minutes Rest Between Sets
05.30.2022 WORKOUT OF THE DAY
May 29, 2022
MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
with a weighted vest 20lb / 14 lb
05.27.2022 WORKOUT OF THE DAY
May 27, 2022
WOD
Part 1: Deadlift
For Total Load:
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
Part 2: "Autobot"
AMRAP 18:
9 Deadlifts (225/155)
60 Double Unders
30 Wall Balls (20/14)
*Score = Rounds + Reps
MOBILITY
1:00 Pike Stretch
1:00 Seated Straddle Stretch
AFTER CLASS
Squat Snatch:
Build to Heavy Single
05.26.2022 WORKOUT OF THE DAY
May 25, 2022
WOD
"When Eva Met Lynne"
5 Rounds For Reps:
800 Meter Run
30 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)
[Time Cap: 38 Minutes]
*Score = Sum Total Reps of Bench Press for All 5 Rounds
MOBILITY
1:00 Standing Pec Stretch on Wall (each side)
AFTER CLASS
4 Sets For Quality:
8 Strict Toes to Bar
12 Suitcase Deadlifts (each side)
16 Banded Good Mornings
05.25.2022 WORKOUT OF THE DAY
May 24, 2022
WOD
Part 1: Strict Press
For Total Load:
5 Sets of 5 Strict Press
*Score = Sum Total Load of All 5 Sets
Part 2: "Less Is More"
10 Rounds For Time [20 Minute Cap]:
500/400 Meter Bike
30' Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
Dumbbells: (50's/35's)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Child’s Pose
AFTER CLASS
Split Jerk:
Build to A Heavy Single
05.24.2022 WORKOUT OF THE DAY
May 23, 2022
WOD
"Ice Box"
AMRAP 25:
7 Box Jump Overs (24"/20")
7 Pull-ups
7 Power Snatches 75/55
Every 5 Minutes [Starting at 0:00]:
Run 400 Meters
*Score = Rounds + Reps
MOBILITY
1:30 Butterfly Stretch
AFTER CLASS
Strict Pull-ups:
Max Unbroken Set
05.23.2022 WORKOUT OF THE DAY
May 22, 2022
WOD
"MILITARY MONDAY"
Part 1: Back Squat
For Total Load:
5 Sets of 5 Back Squats
*Score = Sum Total Load of All 5 Sets
AIR FORCE PT TEST
OPTION 1
1 MIN PUSH-UPS
1 MIN SIT-UPS
1.5 MILE RUN
OPTION 2
1 MIN HAND RELEASE PUSH-UPS
PLANK
20 METER SHUTTLE RUN
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Lying Chest Opener Stretch (each side)
AFTER CLASS
For Time:
5-4-3-2-1 Rope Climbs
Rest 1:1
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