12.09.2022 WORKOUT OF THE DAY
December 8, 2022
WOD
Thruster 1x1
Heavy Thruster
* Work up to a heavy single for the day *
Body By Brian
21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8
Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
12.07.2022 WORKOUT OF THE DAY
December 6, 2022
WOD
Snatch Deadlift + Power Snatch 5x5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
Jake LockHURT
1000/850m Row
75 Wall Balls (20/14)
25 Burpee Pull-ups
Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
12.06.2022 WORKOUT OF THE DAY
December 5, 2022
WOD
Front Squat + Push Press + Push Jerk 1x4
2 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy in 10-12 minutes
Hunsucker & Malone
4 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
12.05.2022 WORKOUT OF THE DAY
December 4, 2022
WOD
6 Sets (1 Set every 2:30)
12x25' Shuttle Run
15 GHD Sit Ups
(KG Conv: shuttle run 12x8m)
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up
Mobility
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
12.02.2022 WORKOUT OF THE DAY
December 1, 2022
WOD
"Haupai Pie"
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-
Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
Mobility
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)
12.01.2022 WORKOUT OF THE DAY
November 30, 2022
WOD
Part 1 - Snatch:
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
* Complete a set on the minute (10:00) *
Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
11.30.2022 WORKOUT OF THE DAY
November 29, 2022
WOD
"Acai Bowls"
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Mobility
1 min couch stretch (
11.29.2022 WORKOUT OF THE DAY
November 28, 2022
WOD
“Bloody Mary”
AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches (75/55)
MOBILITY
1:00 Couch Stretch (each side)
AT HOME:
AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 DB Bent Over Rows
Every 4 Minutes [Starting at 0:00]:
20 DBHang Power Snatches
11.28.2022 WORKOUT OF THE DAY
November 27, 2022
WOD
PART 1: Overhead Squat
Build to a Heavy Overhead Squat
*Score = Heaviest Load
PART 2: "Something Or Other"
For Time [10 Minute Cap]:
20 Power Cleans
20 Bench Press
20 Overhead Squats
Barbell: (155/105)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pigeon Pose (each side)
AT HOME:
For Time [10 Minute Cap]:
20 Double DBPower Cleans
20 Double DB Push Press
20 Double DB Thrusters
11.25.2022 WORKOUT OF THE DAY
November 24, 2022
WOD
PART 1: Push Press
Build to a Heavy Set of 3
*Score = Heaviest Load
PART 2: "Open Workout 12.4"
AMRAP 12:
150 Wall balls (20/14)[9/6]
90 Double-unders
30 Muscle-ups
*Score = Rounds + Reps
MOBILITY
1:00 Pigeon Pose (each side)
AT HOME:
AMRAP 12:
150 Squat Jumps
90 Double-unders
30 Double DB Devils Press
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