11.10.2022 WORKOUT OF THE DAY
November 9, 2022
WOD
PART 1: Deadlift
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "Meathead Mile"
For Time [25 Minute Cap]:
1 Mile Double Dumbbell Farmers Carry (50's/35's) [22.5/15]
Every Break:
5 Push Jerks
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
20:00 Any Machine
Every 2:00, complete 0:30 of an L-Sit
AT HOME:
Same workout
11.09.2022 WORKOUT OF THE DAY
November 8, 2022
WOD
"Three Dimensional"
For Time [30 Minute Cap]:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
*Score = Time it takes to complete the workout, including rest
MOBILITY
1:00 Pigeon pose (each side)
11.08.2022 WORKOUT OF THE DAY
November 7, 2022
WOD
PART 1: Strict Press
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Razor's Edge"
5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (95/65)[43/29]
30 Double Unders
9 Pull-ups
30 Double Unders
*Score = Time it takes to complete the workout
MOBILITY
1:00 Active Twisted Cross
AFTER CLASS
5 Sets:
1 Power Clean
3 Push Jerks
AT HOME:
5 Rounds For Time:
20 Single DB Hang Clean & Jerks (switch arms every
11.07.2022 WORKOUT OF THE DAY
November 6, 2022
WOD
"Electric Triangle"
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest
*Score = Total Reps
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
Deadlift:
3-4 Sets:
1-2 Reps
AT HOME:
10 Rounds:
1:00 Burpees
1:00 Lunges
1:00 Shuttle Runs
1:00 Rest
11.04.2022 WORKOUT OF THE DAY
November 3, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 10
*Score = Heaviest Load
Part 2: "NEGATIVE NANCY"
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Seated Quad Stretch (L/R)
AFTER CLASS
3 Sets:
6 Dumbbell Bench Pr
11.03.2022 WORKOUT OF THE DAY
November 2, 2022
WOD
"Devilish"
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil's Press
20 Dumbbell Box Step-ups
15 Single Arm Devil's Press
30 Dumbbell Box Step-ups
15 Single Arm Devil's Press
40 Dumbbell Box Step-ups
15 Single Arm Devil's Press
50 Dumbbell Box Step-ups
15 Single Arm Devil's Press
...
Add 10 Dumbbell Box Step-ups Each Round
Box: (24"/20")
Dumbbell: (50/35) [22.5/15]
*Score = Rounds + Reps
MOBILITY
1:00 Pigeon Pose (ea
11.02.2022 WORKOUT OF THE DAY
November 1, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 3
*Score = Heaviest Load
PART 2: "The Sims"
10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
....
50 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
*Score = Time it takes to complete the workout
MOBILI
11.01.2022 WORKOUT OF THE DAY
October 31, 2022
WOD
“5k(AREN)”
5 Rounds:
1k Run
30 Wall Balls (20/14)
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes
MOBILITY
1:00 Couch Stretch (L/R)
AFTER CLASS
10-8-6-4-2-4-6-8-10:
Bench Press
3 Rounds:
15 Banded Tricep Extensions
0:30 Side Plank (each side)
15 Band Pull Aparts
AT HOME:
5 Rounds:
1k Run
30 Jump Squats
10.31.2022 WORKOUT OF THE DAY
October 30, 2022
WOD
PART 1: Strict Press
Build to Heavy 8
*Score = Heaviest Load
PART 2: "Floored"
AMRAP 4:
27/21 Calorie Bike Erg
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike Erg
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Bike Erg
15 Burpees
15 Pull-ups
* Score = Total Reps
MOBILITY
1:00 Pec Stretch on wall (each side)
AFTER CLASS
Strict Press:
3-5 Sets:
1-3 Reps
AT HOME:
A
10.28.2022 WORKOUT OF THE DAY
October 27, 2022
WOD
"DR. EVIL"
10 Rounds x AMRAP 2:
20/15 Calorie Bike Erg
Max Burpee Box Jumps (24"/20")
Rest 1 Minute Between Rounds
*Score = Total Burpee Box Jumps
MOBILITY
1:00 Up-Dog
AFTER CLASS
[STRICT RING DIPS]
1 Max Unbroken Set
7 Sets of 40-50% Unbroken Set
Full Recovery Between Sets
AT HOME:
10 Rounds x AMRAP 2:
200m Run
Max Burpee Broad Jumps
Rest 1 Minute Between Rounds
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