10.27.2022 WORKOUT OF THE DAY
October 26, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 15
*Score = Heaviest Load
PART 2: "Burnin' Up"
For Time [20 Minute Cap]:
100' Farmers Carry
1 Front Squat
1 Push Press
100' Farmers Carry
2 Front Squats
2 Push Press
...
100' Farmers Carry
10 Front Squats
10 Push Press
Dumbbells: (50's/35's) [22.5/15]
Barbell: (95/65)[43/29]
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pec Stretch on wall (each side)
AFTER C
10.26.2021 WORKOUT OF THE DAY
October 25, 2022
WOD
“Freaky 5k”
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1: Pull-ups
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Air Squats
Round 5: Shuttle Runs
*Score = Total Reps
MOBILITY
1:00 Child’s Pose
AFTER CLASS
[STRICT PULL-UPS]
1 Max Unbroken Set then…
7 Sets of 40-50% Unbroken Set
Full Recovery Between Sets
AT HOME:
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1
10.25.2022 WORKOUT OF THE DAY
October 24, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Ingrid"
10 Rounds For Time [10 Minute Cap]:
3 Snatches (135/95) [61/43]
3 Burpees Over the Bar
*Score = Time it takes to complete the workout
MOBILITY
1:00 Frog Stretch
AFTER CLASS
[Power Snatch]
5 Sets of 3
AT HOME:
10 Rounds:
3 Double DB Power Snatch
3 Burpees over the Dumbbells
10.24.2022 WORKOUT OF THE DAY
October 23, 2022
WOD
“COUNTRY ROADS”
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds
MOBILITY
1:00 Seated Quad Stretch
1:00 Calf Stretch Against Wall
AT HOME:
AMRAP
10.21.2022 WORKOUT OF THE DAY
October 20, 2022
WOD
“Oooh Yeah!”
On the 2:00 x 10 Sets:
500/400 Meter Bike Erg
AMRAP “Macho Man” (115/85) [52/38]
"Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
*Score = Total Rounds of "Macho Man"
MOBILITY
1:00 Barbell forearm smash (each side)
AFTER CLASS
Ring Plank Hold Seconds
After Each Set :
30 Second Superman Hold
50' Double Dumbbell Overhead Walking Lunge
10.20.2022 WORKOUT OF THE DAY
October 19, 2022
WOD
"Sea Shanty"
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (30"/24")
3 Rope Climbs (15')
Rest 2 Minutes Between Rounds
*Score = Total time, including rest
MOBILITY
1:00 Pec Stretch on wall (each side)
AFTER CLASS
100 Banded Curls
*Every Break, perform 10 close grip push-ups
10.19.2022 WORKOUT OF THE DAY
October 18, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 20
*Score = Heaviest Load
PART 2: "Compounding Interest"
For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (75/55)[34/25]
Directly Into..
1 Round of:
30 Overhead Squats (75/55)[34/25]
100 Double Unders
Score = Time it takes to complete the workout
MOBILITY
1:00 Calf Stretch on post (each side)
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: B
10.18.2022 WORKOUT OF THE DAY
October 17, 2022
WOD
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
Dumbbells: (50’s/35’s)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Couch Stretch
AFTER CLASS
5 Sets:
3 Squat Cleans
1 Jerk
10.17.2022 WORKOUT OF THE DAY
October 16, 2022
WOD
"I LOVE THIS BAR"
AMRAP 7:
Power Snatches (115/85)[52/38]
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85) [52/38]
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
MOBILITY
1:00 Banded Pec Stretch (Each Side)
AFTER CLASS
On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2:
10.14.2022 WORKOUT OF THE DAY
October 13, 2022
WOD
"Ladies & Gentlemen"
5 Rounds For Time [25 Minute Cap]:
3 Rounds of "Cindy"
1 Round of "DT" (155/105)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
4-5 Supersets For Quality:
1 Minute L-Sit Hold*
20 Barbell Front Rack Hold (Heavy)
30 Seconds Back Extension Hold
*Accumulate As Much Time As Possible Within 1 Minute Window
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