10.13.2022 WORKOUT OF THE DAY
October 12, 2022
WOD
"Ready to Mingle"
3 Rounds For Time [27 Minute Time Cap]:
800 Meter Run
50 Single Dumbbell Box Step-ups (20")
30 Single Dumbbell Hang Snatches (50/35) [22.5/15]
*Score = Time it takes to complete the workout
MOBILITY
1:00 Butterfly Stretch
AFTER CLASS
30:00 Row
*Every 3:00, complete 10 Sit-Ups/GHDs
10.12.2022 WORKOUT OF THE DAY
October 11, 2022
WOD
“NO SHOES, NO SHIRT, NO PROBLEM”
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
If time capped, add 1 second to your time for every missed rep.
MOBILITY
1:00 Straddle Stretch
AFTER CLASS
5x1 Deadlift
After every set. . .
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)
10.11.2022 WORKOUT OF THE DAY
October 10, 2022
WOD
PART 1: Back Squat
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "Roomba"
On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
...
Minute 15: 15 Wallballs + Max Burpees
Medicine Ball: (20/14)
*Score = Total Burpees
MOBILITY
1:00 Frog Stretch
AFTER CLASS
4-5 Supersets For Quality:
10 Barbell Rollouts
200 Meter Single Arm Farmers Carry*
4
10.10.2022 WORKOUT OF THE DAY
October 9, 2022
WOD
"Dream On"
AMRAP 20:
1 Power Clean
1 Ring Muscle-up
100 Meter Run
2 Power Cleans
2 Ring Muscle-ups
100 Meter Run
3 Power Cleans
3 Ring Muscle-ups
100 Meter Run
...
Add 1 Rep Each Round
Barbell: (185/135)
*Score = Total Rounds + Reps, count each 100m as 1 rep
MOBILITY
1:00 Pec Stretch on wall (each side)
AFTER CLASS
5 Sets:
1 Power Clean
3 Push Jerks
10.07.2022 WORKOUT OF THE DAY
October 6, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 10
*Score = Heaviest Load
PART 2: "U-Turn"
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155) [102.5/70]
Calorie Bike Erg (x2)
Directly Into...
6-9-12-15:
Toes to Bar
Calorie Bike Erg (x2)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
60 Second Side Plank (Right)
30 Second Ring Hold
10.06.2022 WORKOUT OF THE DAY
October 5, 2022
WOD
"Farmer's Market"
For Time:
800 Meter Run
40 Burpees to a Target
100 Meter Farmers Carry
800 Meter Run
30 Strict Pull-ups
100 Meter Farmers Carry
800 Meter Run
20 Burpee Pull-ups
800 Meter Run
10 Dumbbell Burpees
100 Meter Farmers Carry
Dumbbell = (50's/35's)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Frog Pose
AFTER CLASS
20:00 Bike
Every 1000m, complete 5 HSPU/Bench Press
10.05.2022 WORKOUT OF THE DAY
October 4, 2022
WOD
PART 1: Strict Press
Build to a Heavy Set of 20 reps
*Score = Heaviest Load
PART 2: “Chipper Gone Bad”
AMRAP 18:
100 Wallballs (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35's) [22.5's/15's]
Max Calorie Row
*Score = Total Calories
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
40 Second D-Ball Hold
20 H
10.04.2022 WORKOUT OF THE DAY
October 3, 2022
WOD
"HANGING ON A MOMENT"
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
MOBILITY
1:00 Forearm Barbell Smash (each side)
AFTER CLASS
[Power Clean + Hang Clean]
5 Sets:
1 Power Clean
1 Hang Squat Clean (Knee)
10.03.2022 WORKOUT OF THE DAY
October 2, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 3 Reps
*Score = Heaviest Load
PART 2: "Cement Legs"
On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups
Box: (24"/20")
Barbell: (95/65)
*Score = Slowest Round
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
50 Seconds Hang From Bar
30 GHD Sit-ups
100 Meter Farmers Carry
Rest 1 Minute Between Sets
09.30.2022 WORKOUT OF THE DAY
September 29, 2022
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
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